GENERAL DRILLS AND SKILLS
Warm Up – Ball Mastery
1. Pull with Sole / push with laces of opposite foot. Example – Pull with sole of right foot, play forward with laces on left foot. Continue forward in a straight line. Staying on toes. Ball stays close to body.
2. Cutting the ball with the inside and outside of the same foot. Switch feet.
3. Dribble Cut – Cutting with inside of one foot to the outside of the other foot moving upfield.
4. Pull with sole and take with inside of same foot. Touch the ball 3 times with both feet and push ball forward. Repeat with opposite foot.
5. Pull with sole and take with inside of same foot. Turn 45 degrees. Touch the ball 3 times with both feet and repeat. Use both feet.
6. V cut using sole to inside of opposite foot. 3 touch between feet and use step over to turn 45 degrees.
7. Inside to inside using roll over technique. Right inside, left inside, roll with right. Left inside, right inside, roll with left.
8. Spin Move to go same direction. Spin move to do different direction.
9. Sole Move with same foot to change direction and pass with outside of foot.
10. Duck walk with sole of feet.
11. Inside / Outside Cuts – Moving forward using inside / outside cuts.
12. Inside of one foot to outside of opposite foot.
13. Pull with sole of each foot and then do four touches.
14. Toe Taps Sole ¼ turn. Toe Taps Step Over ¼ turn.
15. Inside / Inside Pull Over – Play ball with inside right foot to inside left foot, inside left foot to inside right foot, roll back to left with right foot. Play ball with inside left foot to inside right foot, inside right foot to inside left foot, roll back to right with left foot. Repeat from beginning.
16. Roll Overs - Using all surfaces of the feet.
17. Roll Over Touch In – Roll ball to outside of right foot using right foot, toe touch back to left foot. Roll ball to outside of left foot using left foot, toe touch back to right foot and repeat from beginning.
18. Juggling using all surfaces.
19. Pancake – Ball is in air and place foot flat on ground so that ball lands on toe of planted foot.
20. Pancake Side Foot. Same as Pancake except that foot is rolled inwards so that outside of foot is up.
21. Roll behind pick up with opposite foot - Sole Roll with left foot and bring right foot behind left leg to pick up the ball.
22. Catch ball with laces of foot.
23. Flat juggling while sitting on ground. Flat juggling while standing.
24. Catching on back of neck.
25. Seal catch on forehead. Roll back down and kiss ball and roll back up.
26. Catch ball with heel and hamstring.
27. Use shoulders to juggle ball back and forth.
28. Use outside of feet to juggle back and forth.
29. Quick Kick ball into air using toe and inside of foot.
1v1 Moves
1. Dribble Forward Roll – Roll Foot over ball and go back.
2. Dribble Forward Cut – Cut back with inside and outside and go back.
3. Dribble Forward Sole Roll – Roll back with sole and change direction.
4. Step Over - Step over ball with right foot, spin back to right and take ball away with left foot or outside of right foot. Repeat with opposite foot.
5. Scissor– Step around ball with right foot and take ball away with left foot. Repeat with opposite foot
6. Double Scissor – Same as above but take ball away with whichever foot you start with.
7. Step Over / Scissor – Take away with outside of opposite foot.
8. Jenkins Move – Pull ball back with sole of right foot and cut ball behind left foot using the right foot. Repeat
9. Shuffle / Double Shuffle – Moving forward, shuffle to one side of ball and then other for double.
10. Foot Wave – Moving forward, wave foot over top of ball and keep going.
11. Side Foot Wave – Moving forward, wave foot to side of ball and keep going.
12. Shimmy – Moving forward, Slight hop, turn hips 90 degrees towards right and then continue forward. Shimmy Step Over – Use shimmy move and then do a step over and use the step over move.
13. Side Step – Moving Forward, strong step to right side of ball, take ball opposite way with inside of right foot. Double Side Step – Combine both moves into one.
14. Fake Stop – Moving Forward place foot on top of ball and then keep it moving.
15. Twist Off – Dribble to a space, and use outside of foot to twist 360 degrees. Use both feet.
16. Hook Turn – Dribbling forward at an angle, use sole of right foot to hook turn ball.
17. StanleyMatthews – Lead leg is extended with ball on back foot. Lead leg is used to deceive defender. Take ball away without side on back foot. Use both directions.
18. Cruyff - Moving forward, plant left leg beside the ball as if to take a shot, use right leg (shooting leg) to cut ball back behind left leg with toe of right foot to move ball in opposite direction.
19. Drag Push – Drag with inside of right foot, push out with outside of right foot. Repeat for left.
20. Reverse Side Drag – Drag with inside of right foot. Fake to take away with outside of same foot. Take away with outside of opposite foot.
21. Drag Scissors – Drag with inside of right foot. Scissor with right foot and take away with outside of opposite foot.
22. Pull Drag – Pull back with right sole, drag inside with right foot, take ball away with outside of right foot.
23. Pull Spin – Moving forward pull ball back with sole and spin touching soles of both feet with ball.
24. Step Kick – Moving forward stop ball with right sole and quick kick ball with left toe in same direction.
25. Hook Turn Step Over – Hook turn with right foot, step over with right, take away with outside of right foot.
26. Sole Step On – Pull ball across with right foot, pull behind with sole of left foot.
27. Sole Step Over – Pull ball back with sole of right foot, step over with left, keep going with outside of left.
28. Step Over Pull Through – Step Over left, pull ball through with laces of right.
29. HeelPass – Use in a variety of methods. Heel pass with right foot to right side. Heel pass with right foot to left side.
30. Hook, Pivot, Cruyff – Hook turn, pivot turn, Cruyff move.
31. Reverse Step Over
Legend
X – PlayerP – PasserO – PlayerC – CoachNet -
x – Conef – Flag o – BallA – All time Attacker
K - Keeper - Path of ball
- Path of player -
WARM UP AND SPEED TRAINING DRILLS
Drill 1 – Team Warm Up around cones – 50 yards
1. Team does a variety of runs around conesxx
A. Straight Run
B. Weave Runxx
C. Two Up / One Back run
D. Diagonal Grid Run with slide stepxx
E. Diagonal Grid Run with karaoke
F. Backwards Two Up / One Back Runxx
xx
O X
1B. Team uses cones and balls for warm up
1. Player X moves to 2nd cone on right and rolls ball sideways toxox
2nd cone on left and leaves for O player to pick up and roll to right.
2. As ball is left at various cones, players move appropriately.xox
3. Starting positions of balls are shown and running direction of X
player.xox
xox
xx
OX
CONDITIONING DRILLS
Drill 1 – Players round cones and finish with shot on goal.
1. Players run to third cone, come back to second cone,
sprint to fourth cone, come back to third cone, sprint to
ball, hit shot on net and then return to starting line.ooo
2. Cones are five yards apart.
3. Can alternate direction / status of player.4xxx
a. Backwards
b. Forwards3xxx
c. Start from stomach
d. Start from back2xxx
e. Start from knees
f. 1 clap must turn right / 2 claps must turn left1xxx
AXO
Drill 2 – Team Square Run Relay with Shot on goal.
1. Players start on end line and run around two cones and then take
shot on goal and return to end of line. X
2. Players start on end line and run around four cones and then take
shot on goal and return to end of line.
3. Players start on end line and run around three cones, across diagonalsxx o
and then take shot on goal and return to end of line.
oxx
O
Drill 3 - Speed Ladder Training – 2 feet touch in each box each time.
1. Sideways left and right without / with shot on goal.
2. Forwards without / with shot on goal.
3. Backwards without / with shot on goal.
4. Forwards 2 backwards 1without / with shot on goal. o
5. Backwards 2 forwards 1 without / with shot on goal.
6. Single Leg / Double Leg hops without / with shot on goal
7. Two Footed Header simulation without / with shot on goal.
Drill 4–Listen / Reaction Drill with / without ball.
1. Players either jump over cones or ball or quickx
touch ball between feet and listen for left or rightxxXx
signal.x
2. Coach can use claps, voice, or whistle.
3. 1 clap or whistle and plays move left and returns,
2 claps or whistles and player moves right and returns. x
Players that don’t get it right do extra workxxOx
(push ups, crunches, knees to chest).x
Drill 5 – 50 yd. Tether Strap Running (requires tether) X
1. Players are tethered together. Player X leaves when
ready and Player O tries to keep up without tether coming O
apart. Emphasize cuts by Player X to lose Player O
Drill 6 – 50 yd. Bungee Strap Running (requires bungee) X
1. Players are bungeed together. Player X has resistance.
2. Player O in back gets benefit and runs fasterO
3. Player X can vary how starts, how he checks back, etc.
Drill 7 – 50 yd. Parachute Running. (requires parachute)
1. Player uses parachute on back for resistance X
DRIBBLING DRILLS
Drill 1 – Speed dribbling with soft pass and back pedalxxxxx
A1. Player X sprint dribbles to end of grid and soft pass toXXXOOO
Player O who sprint dribbles opposite direction whilexxxxx
X is backpedaling. XXXOOO
A2. Player O passes to next waiting X and drill repeats.xxxxx
XXXoOOO
xxxxx
B1 – Same drill but X plays a pass to O and overlaps to
chase O.xxxxx
xxxxx
xxxxx
X
O
xxxxx
Drill 2 – Dribbling with short outside of foot touches
1. Players dribble to halfway point using short outsidex
foot touches and then pass to next person in line andXXXo
follow pass. Switch feet.
2. Two players going at same time. oOOO
x
1V1 MOVE DRILLS
Drill 1 – Twist Off moves and shielding
1. Players dribble to a cone and practice twist off movesxx
with outside of foot. Reverse direction to use both feet.
2. Players should concentrate on getting around cones quickly
and shielding the ball.
xOx
Drill 2 – Inside / Outside Cuts at cones with pass at end.x Xx
1. Players perform an inside cut at first cone, outside cut at
second cone and then pass to fourth cone.
xx
O
Drill 3 – Hook Turn with self pass to give and go.
1. Player X1 dribbles to cone 1 and does hook turn as the 1stx Hook Turn by X1x
defender (D1) shuts down X1 getting to cone 1.X1
2. 2nd defender (D2) closes on X1and X1 does a self pass to
the side of D2, runs around D2 to collect own pass and then
performs a give and go with X2.
xGive and gox
D1 X2
D2
Drill 4 – 1v1 Moves in grid with pass to perimeter.O
1. 3 Players perform three 1v1 moves in defined grid and
pass to awaiting player on perimeter.
XXO P
P
X
Drill 5 – 1v1 moves in a 20x20 grid with full pressure
1. Player X plays ball to O who then tries to beat X using
1v1 moves to other side of grid.
XO
Drill 6 – 1v1 in 50x20 grid with cones on balls.
A1. Player X passes to O. O can use any move to beat XX
to either of two small cones with ball placed on top of cone.
B1. In B add a 1v2 situation with 1 offensive player and x x
and 2 defensive players. Offensive player looks for chance
to split defensive players and go to goal.O
C.1. In C remove balls on cones and add 2 goals with keepers.
D1. In D – 2v2 + 1 on 50x35 field with two goals and keepers
X
K K
O
Drill 7 – 1v1 to net in a 20x10 grid with keeper.O
1. O plays to X from end line or Coach serves.
2. 1v1 to net with keeper.
X K
Drill 8 – 1v1 to two small goals in a 30x20 grid. f
1. X serves to O and O goes 1v1 vs X to either of
two small goals at end of grid using 1v1 moves. f
2. Use flags or cones as small goals. Players must dribbleO P through small goals. f
2. Vary the starting positions of X and O to simulate game situations.
3. Add a Passer from some point of grid so that players must work f
a turn to goal.X
Drill 9 – Inside / Outside / Sole Relay
1. 3 teams of players race to see who can completexxxx
the three moves the fastest in a team. OOO
2. Players sprint with ball to third cone and do an inside xxxx
cut, return to second cone and do an outside cut, sprint XXX
to last cone and do a sole turn.xxxx
3. After sole turn player sprints back to third cone and AAA
plays a pass to next teammate in line.
xxxx
4321
Drill 10 – 1v1 Straight Line Cone Game
1. Players play 1 v 1 in a 10 yd straight cone game.X
2. Defensive player is passive but tries to tag Offensive Playerxx
within 2 yards of the cone. If ball crosses line, change.O
Drill 11 – 1v1 Moves in non pressure environment.
1. Players make 1v1 moves on a single coneXoxoO
2. Players rotate around the cone.
Drill 12 – 1v1 Moves in non pressure environment.xXooXx
A1. Players make 1v1 moves to a central cone.
A2. Coach designates the move to make. x
B – In B player makes pass after move at cone.
xOooOx
Drill 13 – Step Over / Hook Turn / Change of Direction Moves456
without pressure in a 10x6 grid. Add pressure in Bxxx
A1. O dribbles to cone 2 and does step over, dribbles to cone 5O
and does hook turn, dribble to end of cones 3 and 4 and does
change of direction and then passes to teammate who repeatsxxx
321
B1. Teammates add passive pressure at cone 2 and cone 5
Drill 14 – 1v1 (2v2) in Circle to two small goals using any move.X
A1. Player O passes to X. X can use any move to beat O to
either of two small cone goals. x x
x x
B1. 2v2 in same drill.
O
SHOOTING DRILLS
Drill 1–Shooting using moves with 2 keepers
1. Players start on sides of nets, dribble to conesOO
do a 1v1 move and take a shot. x
2. Players alternate lines.
3. Coaches should switch lines to other side to
promote weak foot shooting.K K
x
XX
Drill 2 –Shooting using moves with 2 keepers.
1. Players start on sides of nets, dribble to cones1-2 pass with OOO
do a 1v1 move at 1st and 2nd cone and then shoot x
2. Players alternate lines.
3. Coaches should switch lines to other side to
promote weak foot shooting.K K
4. X and O are going at same time.
5. After X takes a shot, he plays a 1-2 pass with
next O to start O. Same on opposite side with O x
XX
Drill 3 – Shooting using moves with 2 keepers
1. X plays ball in air to O who must receive theXX OO
ball and move to the cone to shoot. x
2. At same time B is playing ball in air to A who
must receive the ball and move to the cone to
shoot.K K
Drill 15 B – Players close to play defense after
they play the ball in the air to the opposite end.
AA x BB
Drill 4 – Trap and shoot to corners with keepersoXXXXX
1. Player X feeds Player O who traps ball and
shoots to lower corners of net.xxx
K
OOOOx
xx
Drill 5 – Receiving in front of net with chest with side volley.
1. Passer tosses ball to player X in front of net.
2. X traps ball with chest and side volleys into the net.XXXXxX
3. Tosser switches sides after group goes through.
P
Drill 6 – Receiving in front of net 10 yds from goal in grid with one touch and a shot.
1. 1st player O sprints around first two cones to receive a ball OOOO
from 2nd player O.xx
2. 1st player O receives 1st touch and shoots with 2nd touch.O
3. Following players keep same sequenceK
4. Players switch sides and keep score.xx
5. Switch Keepers after every shot.
6. Change drill to one touch shot on net.
SMALL SIDED PLAY DRILLS
Drill 1 – 4v4 to four goals in 40x35grid.
1. Players play 4v4 to four goals in 40x35 grid. fO f
2. Team can attack all four goals, or only a set of
two goals fXX f
3. Coaches stress support, combinations, changing
point of attack often.OO
fX f
XO
f f
Drill 2 – 6v3 in large circle with target player in smaller center circle
1. 6v3 in large circle with target player in smaller center circle.
2. Players from either team try to get ball to target player to
3. Coach should emphasize overlaps, combinations, support, etc.XX
OO
A
XX
O
XX
Drill 3 – 6v6 in a 50x40 grid with 2 goals.
1. Goals are placed back to back in center of grid x
with 2 keepers.X xX
2. Teams can shoot from either side of goal.O xO