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Fitness Competition Drill

Onside - Training — Tue, 06 Aug 2024 06:30:15 +0000

PLAYERS:

TIME:

10-15 min.

FOCUS:

Fitness

AGE:

U8+

INTENSITY:

7/10

SETUP

Arrange the cones as illustrated in the setup image: a start cone, four cones in a zig-zag pattern, and a final cone 5-10 meters in front of a small goal.
Set up one identical course per team so the teams run side by side and can race each other.
Place a small goal at the end of each course, with the balls lined up at the final cone – one ball per player.
Divide the players into at least two teams, with a minimum of three players per team, and line each team up behind their start cone.
Adjust distances between cones based on the age and skill level of the players.

WHY USE THIS DRILL?

The Fitness Competition Drill is built to raise players’ fitness levels through varied running patterns, with the change of direction at every cone loading the legs the way a real match does. It works especially well as a pre-season drill to get players ready for the season ahead. Because the run finishes with a shot at a small goal, it also trains players to stay calm and composed on the ball after sprinting at full speed — and the team-against-team format keeps the tempo genuinely competitive from the first repetition to the last.

HOW IT WORKS

1. Once the players are ready at their start cones, the coach signals the start of the drill.
2. The first player from each team sprints to the first cone and touches it with their hand to confirm they have run the full distance.
3. The player continues through the zig-zag, touching every cone by hand, until they reach the final cone where the balls are placed.
4. The player takes one ball and shoots at the small goal.
5. The next player in line can only start once the previous player has scored.
6. The first team to score with all of their balls wins the competition.
7. The losing team(s) can be given a penalty, such as 10 push-ups.
8. Repeat the drill as many times as the players’ fitness levels allow.

Coaching Flexibility: If the shooting distance is proving too easy or too hard, move the ball cone closer to or further from the small goal — the aim is a finish that demands composure without stalling the race.

OTHER KEY POINTS

Insist on a hand touch at every cone – it keeps the distances honest and forces a proper deceleration and change of direction.
Keep a short rest between rounds so the quality of the running stays high instead of turning into a jog.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post Fitness Competition Drill appeared first on Onside - Training.

Pre-Season Fitness Drill

Onside - Training — Mon, 22 Jul 2024 09:33:12 +0000

PLAYERS:

TIME:

20 min.

FOCUS:

Fitness Drill

AGE:

U8+

INTENSITY:

7/10

SETUP

Arrange cones, obstacles, and the small goal as illustrated in the setup image.
Position at least 2 players between each starting cone, with a minimum of 4 players in total.

Adjust the distances between cones and obstacles based on the players’ age and fitness level.

WHY USE THIS DRILL?

This Pre-season Fitness Drill is designed to help players regain fitness after a break while incorporating ball skills like dribbling, passing, and shooting. It’s ideal for coaches who want players to engage in intensive runs but still focus on ball control. The inclusion of ball activities makes the drill more enjoyable, allowing players to concentrate on their technique rather than just running.

This drill not only enhances fitness but also ensures players continue to develop essential ball skills in a fun and dynamic way.

HOW IT WORKS

The first player starts by dribbling through the line of cones.
Simultaneously, the second player from the opposite side begins fast footwork through the stairs, timing their run to align with the first player.
The two players then perform a one-two passing combination.
The first player, now without the ball, runs through the obstacles to the side and sprints to the final cone.
The second player dribbles through the obstacles and aims for the goal.
Both players return to the starting cones, allowing the next pair to start.

OTHER KEY POINTS

Start the next pair of players as quickly as possible to maintain the drill’s pace.
It is essential for the player to stay alert and ready to receive the ball.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post Pre-Season Fitness Drill appeared first on Onside - Training.

3 Player Passing Drill

Onside - Training — Tue, 30 Apr 2024 06:33:27 +0000

PLAYERS:

TIME:

10-15 min.

FOCUS:

Passing

AGE:

U8+

INTENSITY:

3/10

SETUP

Arrange the cones in a straight line, following the distances indicated in the setup image: a gate of two cones (2-3 meters wide) at each end, with a single cone in the middle 5-8 meters from each gate.
Involve a minimum of 3 players, with one player starting with the ball and the other two positioned at each end of the cone line.
Adjust distances between cones based on the age and skill level of the players.

WHY USE THIS DRILL?

The 3 Player Passing Drill offers a straightforward method for players to train two fundamental football skills: passing and dribbling. It’s particularly beneficial for beginners and young players seeking to grasp the basics of these essential techniques in an easy way. Because the setup only needs a handful of cones and three players, it also works well as a warm-up or as a station in a larger session.

HOW IT WORKS

One player starts on the ball inside a gate, with a player waiting at each end of the cone line. The ball is worked from one end of the line to the other, and once the receiving player has it under control, the sequence starts again in the opposite direction. Rotate players every 2-5 minutes to ensure everyone gets involved evenly.

1. Variation

In this variation, players emphasize simple dribbling maneuvers before executing a pass to the next player. The objective is to guide the ball through the two closest cones with a controlled first touch and then advance freely to make the pass. The player at the far end steps out of the line to meet the ball, receives it, and repeats the sequence back the other way.

2. Variation

In this variation, players focus on first-time passing and one-two passing combinations. The ball is played out of the line and along to the far player, who steps out to meet it and returns it first time before spinning off to receive the ball back in behind. Maintaining a high tempo throughout the drill ensures that players are consistently on the move and prepared to receive the next pass.

OTHER KEY POINTS

Insist on a quality first touch – the ball should go through the gate, not around it.
Encourage players to stay on their toes, maintaining a state of readiness to receive the ball.
Call out your teammate’s name when passing for better teamwork.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post 3 Player Passing Drill appeared first on Onside - Training.

The Barcelona Line Passing Drill

Onside - Training — Tue, 16 Apr 2024 06:34:14 +0000

PLAYERS:

TIME:

10-15 min.

FOCUS:

Passing

AGE:

U8+

INTENSITY:

3/10

SETUP

Arrange 4 cones in a line, spacing them 5-10 meters apart. (Optionally, substitute the 2 middle cones with man-markers, if available.)
Assign one player to each cone, totaling 4 players participating in the drill.
Adjust distances between cones based on the age and skill level of the players.

WHY USE THIS DRILL?

HOW IT WORKS

Start the drill by having one player start with the ball at the outer cones. The two central players should consistently shift away from their positions to create passing options on either side of the cone. The first central player decides which side to move towards, and the other player adjusts their movement accordingly in the opposite direction. Rotate players every 2-5 minutes to ensure everyone gets involved evenly.

1. Variation

Short Pass Variation: The starting player passes to the closest central player, who has moved out to either side and then passes the ball to the other central player. Finally, the ball is passed to the last player, and the drill restarts from the opposite side.

2. Variation

Long Pass Variation: The initial player sends a long ball to the farthest central player, who lays it off to the opposite central player. The ball eventually reaches the outer player, and the drill resets from the other side.

3. Variation

One-Two Passing Variation: The starting player performs a one-two passing combination with the nearest central player, and then passes to the opposite central player. The ball is then played back to the first central player before being passed to the last player at the outer cone.

OTHER KEY POINTS

Emphasize high-tempo movements away from the cones to simulate in-game scenarios effectively.
Encourage players to stay on their toes, maintaining a state of readiness to receive the ball.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post The Barcelona Line Passing Drill appeared first on Onside - Training.

The “Xavi” Midfielder Drill

Onside - Training — Thu, 04 Apr 2024 08:20:30 +0000

PLAYERS:

TIME:

10-15 min.

FOCUS:

Dribbling

AGE:

U5+

INTENSITY:

3/10

SETUP

Make a square of 4 cones with a distance of 2-5 meters between each.
Place 3 small goals 5-10 meters from the square, in three different directions.
Position one player (the midfielder) inside the square.
Position a coach or another player a few meters away from the square with a supply of balls, ready to deliver passes.
Adjust distances between cones based on the age and skill level of the players.

WHY USE THIS DRILL?

The “Xavi” Midfielder Drill is inspired by Xavi and his playing style, both as a player and as a coach. It helps players understand the importance of the midfielder’s role in maintaining possession with controlled first touches and directing the ball safely from side to side. Working in a tight square with a two-touch limit forces the player to decide where the ball is going before it arrives, which is exactly the habit a midfielder needs in a crowded central area.

HOW IT WORKS

The coach or another player passes the ball into the player inside the square. The player takes a directional first touch towards one of the goals and passes the ball into that goal, using only 2 touches in total. The player chooses which goal to aim for, so the decision has to be made before the ball arrives. Rotate players every 2-5 minutes to ensure everyone gets involved evenly.

Coaching Flexibility: To make the drill more challenging, the coach or passing player can make different and unpredictable passes into the square — long passes, looped passes, or throw-ins. This adds realism to the drill and prepares players for real-game scenarios.

1. Variation

Inside the Square: The midfielder must keep the ball inside the square. The first touch is taken towards the chosen goal but has to stay within the cones, and the pass to the goal is played from inside the square. This is the tightest version and demands the most controlled touch.

2. Variation

Outside the Square: The midfielder pushes the first touch out past the cone line towards the chosen goal, then passes into the goal from outside the square. This version rewards a bigger, more positive touch that takes the player away from pressure.

3. Variation

With a Defender: A defender is added inside the square to apply pressure on the midfielder while taking the first touch and passing to the goal. The midfielder still works to a two-touch limit and can use the body to protect the ball. This variation simulates real-game situations and helps players’ in-game understanding.

OTHER KEY POINTS

Insist on the two-touch limit – one touch to set the ball, one to pass.
Encourage players to scan and pick their goal before the ball arrives, not after the first touch.
Encourage players to stay on their toes, maintaining a state of readiness to receive the ball.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post The “Xavi” Midfielder Drill appeared first on Onside - Training.

1v1 Shooting Drill

Onside - Training — Tue, 27 Feb 2024 08:01:54 +0000

PLAYERS:

TIME:

15-25 min.

FOCUS:

Shooting

AGE:

U8+

INTENSITY:

8/10

SETUP

Position a cone approximately 10-15 meters outside the box, straight out from goal.
Divide the players into two teams and arrange them in two lines behind the cone, one line on each side.
Place a goalkeeper in goal.
Have a coach positioned behind the two lines with an ample supply of balls to start the game.
Adjust distances between cones based on the age and skill level of the players.

WHY USE THIS DRILL?

The 1v1 Shooting Drill offers an excellent opportunity for players to enhance their attacking and defensive skills in realistic through-ball 1v1 situations commonly encountered in actual games. Players develop a heightened situational understanding when dealing with unpredictable through-balls played behind the defensive line, benefiting both attackers and defenders.

This drill particularly focuses on:

Situational Understanding: Players develop awareness of unpredictable through-ball situations, vital for both attacking and defending.
Balance and Body Use: Players learn to stay balanced in a high-speed run and to use their body to gain an advantage without committing a foul.
Shooting Under Pressure: The drill emphasizes shooting at full speed with an opponent closing in, mirroring real-game scenarios.
Realistic Training: Through-ball 1v1 situations happen in every game, so the practice transfers straight into matchday.
Defensive Skills: Defenders learn to apply pressure during the shot, disrupting the attacker’s balance and forcing a less accurate attempt on goal.

HOW IT WORKS

The first player from each line steps up to the cone, facing goal with their eyes in a straight line towards it. The coach initiates by playing a ball forward past them. As the players see the ball coming from behind, both sprint after it and a 1v1 situation unfolds towards goal, with the goalkeeper live. Once the ball either finds the back of the net or goes out of bounds, the pair return to the back of their lines and a new pair steps up.

Coaching Flexibility: Coaches have the liberty to introduce variety in the initiation of the ball, fostering creativity and adaptability in players. Vary the starting pass with a looped ball, a pass to one side, a direct pass into feet, or an intentionally awkward pass — each challenges the players to adjust to a different scenario. This diversity sharpens reflexes and decision-making and prepares them for how these moments actually arrive in a match.

OTHER KEY POINTS

Watch out for players committing fouls during the 1v1 – reward strong, legal use of the body over shirt-pulling and blocking.
Encourage attackers to shoot early and at full speed rather than taking an extra touch.
Encourage players to stay on their toes, maintaining a state of readiness to receive the ball.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post 1v1 Shooting Drill appeared first on Onside - Training.

3v3 On Small Goals

Onside - Training — Sun, 18 Feb 2024 10:00:37 +0000

PLAYERS:

+12

TIME:

20-30 min.

FOCUS:

Possession

AGE:

U13+

INTENSITY:

7/10

SETUP

Create a 30×20 meter square using four cones, and mark the middle line with two additional cones.
Place two small goals at each end of the area, spread across the end line.
Position one team at each end of the pitch, with six players on each team divided into two smaller teams of three players each.
Keep the waiting trios behind their own end line with a supply of balls ready, so a new team can enter immediately.
Have the coach positioned on the sideline with balls to start and restart play.
Adjust distances between cones based on the age and skill level of the players.

WHY USE THIS DRILL?

This 3v3 On Small Goals drill is designed to enhance players’ possession skills under pressure, emphasizing both high-pressure defending and executing effective counter-attacks. It facilitates the development of passing combinations in tight spaces, encouraging the use of the third man in play.

This drill particularly focuses on:

Possession Under Pressure: The tight area forces quick decisions and clean technique with an opponent always close by.
Movement Off the Ball: In possession, players are encouraged to constantly move to find space on the pitch, replicating a real match scenario where players actively seek free spaces.
Collective Attacking: To score, all players must be beyond the middle line, promoting quick passing under pressure and strategic positioning.
Counter-Attacking: The defending team gains an opportunity to practice counter-attacks upon winning the ball in their own half.
High Intensity: Rotating teams after each ball keeps the tempo up and lets every trio play at an elevated level.

HOW IT WORKS

Two teams of three start the game within the designated play area. The coach commences play by kicking the ball into the air and into the play area, or by letting one of the teams start with the ball. The objective is for the teams to collaborate and score a goal on either of the two small goals at the opposite end. For a goal to be valid, all players must cross the middle line and enter the opposition half. If any player remains behind the line, the goal is nullified and possession is handed over to the opposing team.

Following a scored goal or when the ball goes out of bounds, the two new teams enter the play area and the game resets. The team that conceded a goal or retained possession restarts the game with the ball from the backline. This rotation system ensures continuous engagement and allows all teams to actively participate in the drill.

OTHER KEY POINTS

Insist on the rule — call back any goal scored with a player still behind the middle line, so the whole team learns to push up together.
Encourage the defending team to press high as a unit and to break out quickly the moment they win the ball.
Encourage players to stay on their toes, maintaining a state of readiness to receive the ball.
Keep the waiting teams switched on so the next trio enters straight away and the tempo never drops.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post 3v3 On Small Goals appeared first on Onside - Training.

3v2 “Klopp Inspired” Shooting Drill

Onside - Training — Sun, 11 Feb 2024 20:07:58 +0000

PLAYERS:

+10

TIME:

30 min.

FOCUS:

Shooting

AGE:

U13+

INTENSITY:

8/10

SETUP

Arrange 3 cones in a line approximately 10 meters outside the box, spaced around 10 meters apart, representing a striker and two wingers. – Position a small goal on each side of the pitch, outside the box and roughly level with the line of cones.
Have a minimum of 2 attacking players waiting at each cone.
Have a minimum of 2 defenders behind the goal line on each side of the goal, with a supply of balls ready.
Place a goalkeeper in goal.
Adjust distances between cones based on the age and skill level of the players.

WHY USE THIS DRILL?

This 3v2 “Klopp Inspired” Shooting Drill is built around the principles seen in Jürgen Klopp’s gegenpressing Liverpool side. It trains the moment right after the ball is won: defenders have to move the ball away from the danger zone and out to the small goals on each side, representing full-backs or midfielders. At the same time it gives your attackers a clean 3v2 overload to work on their finishing and their connection with each other, so both halves of the transition get trained in the same repetition.

This drill particularly focuses on:

Playing Out of Pressure: Defenders learn to lift their heads immediately after winning the ball and find the safe outlet wide rather than clearing it aimlessly.
Defending as a Pair: Two defenders against three attackers have to stay compact, shift together, and delay rather than dive in.
Finishing in an Overload: Attackers get repeated chances to convert a numerical advantage quickly, before the defence can recover.
Attacking Combinations: The three attackers work on timing their runs off one another to break the defensive line.

HOW IT WORKS

One of the two defenders starts the game by passing the ball into one of the three attackers at the cones. As soon as the pass is played, both defenders on that side push up towards the attackers, staying compact and ready to win the ball, and a live 3v2 unfolds towards goal. The attackers aim to score as quickly as possible, using varied runs to get in behind and around the two defenders – experiment with different running patterns rather than repeating the same attack every time. If the defenders win the ball, their job is to get it into one of the small goals on either side of the pitch as fast as possible. Scoring: attackers earn 1 point for scoring in the main goal, defenders earn 2 points for scoring in a small goal. The first team to reach 10 points wins. Modify the scoring system to suit your team if it looks unfair to either side.

Coaching Flexibility: Vary how the ball is played in – to feet, into space, or a deliberately awkward pass – so the attackers have to control under pressure before the 3v2 starts. Alternate which side of the goal the defenders come from so both pairs get equal repetitions.

OTHER KEY POINTS

Coach the two defenders to stay compact and shift across as a pair – the drill loses its value if they split and dive in.
Encourage the attackers to attack at speed; the slower the attack, the easier the 3v2 becomes to defend.
Rotate players every 2-5 minutes to ensure everyone gets involved evenly.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post 3v2 “Klopp Inspired” Shooting Drill appeared first on Onside - Training.

First Touch And Passing Warm-Up Drill

Onside - Training — Sun, 04 Feb 2024 19:11:22 +0000

PLAYERS:

TIME:

15 min.

FOCUS:

First Touch

AGE:

U8+

INTENSITY:

3/10

SETUP

Place three cones in a line with a distance of about 10 meters between each cone.
Position an additional cone at each end of the line, 1-2 meters apart from the adjacent cone.
Create two squares of 2×2 meters, each consisting of four cones, on either side of the middle cone, roughly 2 meters out.
Position one player at the middle cone and split the remaining players into two groups behind each end of the cone line.
Place a supply of balls next to each end group.
Adjust distances between cones based on the age and skill level of the players.

WHY USE THIS DRILL?

This First Touch And Passing Warm-Up Drill is an excellent way to start a training session. It helps players familiarize themselves with the ball through various first-touch techniques and involves a lot of passing. The drill incorporates a lot of movement, effectively warming up the players and preparing them for more intense activities. The two variations complement each other, with the first focusing on different first-touch methods at a slower pace and the second introducing more movement and tempo.

HOW IT WORKS

The ball always travels from one end of the line, through the middle player, and on to the other end, before the sequence restarts from the opposite side. In both variations, players follow their pass: the starting player moves into the middle, and the middle player joins the back of the line after passing. Encourage the use of both boxes and both feet — consider starting with the right foot only and switching to the left after a set time.

1. Variation

The starting player passes the ball to the player in the middle. The middle player takes a controlled first touch into one of the side boxes, turns, and passes the ball to the next player in line. The receiving player takes a first touch to navigate the ball through the two cones with 1-2 meters between them, and the drill repeats from the other side.

2. Variation

The starting player initiates a one-two passing combination with the player in the middle, moving through the two cones with 1-2 meters between them to receive the return pass. The middle player then enters the box on the same side as the starting player, receives the ball inside the box, executes a first touch turn, and passes to the next player. Emphasize changing the direction of play so both feet get used.

OTHER KEY POINTS

Insist on a purposeful first touch – the ball should end up in the box or through the cones, not stopped dead at the feet.
Encourage players to stay on their toes, maintaining a state of readiness to receive the ball.
Call out your teammate’s name when passing for better teamwork.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post First Touch And Passing Warm-Up Drill appeared first on Onside - Training.

1v1 Dribbling Drill

Onside - Training — Thu, 01 Feb 2024 11:35:14 +0000

PLAYERS:

TIME:

20 min.

FOCUS:

Dribbling

AGE:

U8+

INTENSITY:

6/10

SETUP

Create a square with sides measuring about 10-15 meters each.
Use 2 cones to mark a 2-meter wide space in the middle of each side of the square for players to receive the ball inside.
Divide the players into two teams and position them on opposite sides of the square, facing each other – one team on the top and bottom sides, the other on the left and right sides.
Place a starting defender from one of the teams in the middle of the square.
Keep a supply of balls next to each group so the drill can restart quickly.
Adjust distances between cones based on the age and skill level of the players.

WHY USE THIS DRILL?

The 1v1 Dribbling Drill provides a competitive environment for players to enhance their skills in one-on-one situations, benefiting both attacking and defending capabilities. It offers players the opportunity to experiment with various skill moves, feints, or turns. If necessary, coaches can introduce different moves to help players navigate past the defender. For the defending player, this drill sharpens skills in reading opponents, blocking passing lanes, and executing effective tackles.

This drill particularly focuses on:

Beating an Opponent: Players get repeated 1v1 repetitions where a skill move, feint or turn is the only way to progress.
Dribbling With Purpose: The dribble has a clear end goal – opening a passing lane – rather than being practiced in isolation.
Defensive Reading: The defender learns to judge body shape, block the passing lane, and pick the right moment to tackle.
Composure Under Pressure: With a teammate waiting on the far side, players must stay calm and pick the right time to release the pass.

HOW IT WORKS

Players aim to pass the ball to their teammate on the opposite side. The player on the ball carries it into the square through the 2-meter gate and must dribble past the defender to open up a passing lane, before playing the ball through the opposite gate to the next teammate. The players continue to take turns dribbling past the defender and passing across, so the ball travels back and forth along that team’s pair of sides. If the defender successfully wins the ball or forces it out of bounds, the player who lost possession becomes the new defender and the other team starts with the ball. The direction of play therefore switches to the other pair of sides, and the process repeats with defenders switching each time the ball is won or goes out of bounds.

OTHER KEY POINTS

Encourage players to attack the defender at pace rather than dribbling sideways along the edge of the square.
Remind attackers to look up after beating their opponent – the pass is only on once the lane is open.
Coaches can introduce a specific skill move or feint for players to try in each round.
Encourage players to stay on their toes, maintaining a state of readiness to receive the ball.
The drill should be seen as inspiration. So feel free to adapt the drill to suit your team’s specific needs or focus areas.

The post 1v1 Dribbling Drill appeared first on Onside - Training.