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.
