Football Training & Drills

It's always a good time for football training drills and exercises as unless you are in the Premiership - there's always room to improve your skills. Our football training pages offer a quick simple set of drills and exercises so find out more below.

Speed work


Look at the plyometric circuit to developing explosive power, aim to do this circuit no more than once a week, and certainly not on days before a match, as this type of circuit takes a few days to recover from.

Shuttle sprints, most sprints last for between 6 and 15 meters in a match, so look at this distance for your training. Work your sprints in the following form, standing start, lying flat on your stomach start, running start, sprint forward with run back and then repeat all with a ball. Aim to have a minimum of 3 markers to turn around, not necessarily in a straight line.

Muscular Endurance

Use this circuit once a week to develop muscular endurance, best performed alongside a skill session or on a day after a match :
 

DISTANCE SPEED DRILL / NOTES

2 X LAPS

LIGHT RUN PACE

WARM UP & STRETCH

3 X LAPS

JOG / RUN / FAST

PACE YOURSELF

3 X 1/2 LAPS

AS ABOVE

DO DRILL WITH FOOTBALL

1 X LAP

RUN PACE

HK - SS - HTB -SS *

4 X 1/2 LAPS

FAST RUN

LEG CIRCUIT AFTER EACH 1/2 LAP 

4 X 1/2 LAPS

FAST RUN

AS ABOVE PLUS UPPER BODY CIRCUIT

4 X 1/2 LAPS

FAST RUN

AS ABOVE PLUS ABS CIRCUIT

4 X LAPS

SPRINT / JOG

SPRINT ONE SIDE THEN JOG BACKWARDS *

4 X 1/2 LAPS

FAST AS POSSIBLE

DO DRILL WITH FOOTBALL

5 X LAPS

FAST RUN

LEG CIRCUIT AFTER EACH LAP

2 X LAPS

LIGHT RUN PACE

COOL DOWN & STRETCH

* HK = HIGH KNEE RUNNING / SS = SIDE STEPPING HTB = HEEL TO BUM

AIM TO SPRINT THE WIDTH OF THE PITCH, THEN JOG BACKWARDS ALONG THE LENGTH BEFORE SPRINTING AGAIN. ONCE YOU GET FITTER, YOU CAN THEN SPRINT THE LENGTH AND JOG ON THE WIDTH.

Perform 8-15 of each exercise as fast as possible, remember first time around to perform just the leg circuit, then the leg and upper body and finally all three. Make sure that you do the lap run after each circuit.

The next page has a leg circuit and upper body circuit for you to concentrate on.

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