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Training Program

The document outlines a three-day training plan focusing on shooting under pressure, passing and one-touch play, and agility with ball control. Each day includes a warm-up, main session with specific drills, a conditioning finisher, and a cool-down, emphasizing skills like accuracy, quick passing, and directional changes. Mindset cues are provided to enhance performance during each session.

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2 views3 pages

Training Program

The document outlines a three-day training plan focusing on shooting under pressure, passing and one-touch play, and agility with ball control. Each day includes a warm-up, main session with specific drills, a conditioning finisher, and a cool-down, emphasizing skills like accuracy, quick passing, and directional changes. Mindset cues are provided to enhance performance during each session.

Uploaded by

gdavid-preston27
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

January Day 15 – Shooting Under Pressure

Goal: Improve accuracy and composure when defenders are near.

Warm-Up (15 min)

●​ Jog 5 min
●​ Side shuffles 5m × 2
●​ Ladder footwork × 6
●​ Dynamic stretches: lunges with twist 10 per leg, hip rotations 10 each

Main Session (40 min)

Drill 1 – 1v1 Finish (12 min)

●​ Sprint toward goal with defender light pressure → shoot


●​ 10 reps each foot
●​ Tip: Keep ball close, eyes on target

Drill 2 – Rebound Shooting (12 min)

●​ Partner passes → first touch → shoot on goal


●​ 12 reps
●​ Focus: Quick reaction, proper foot placement

Drill 3 – Crossing Finish (10 min)

●​ Partner crosses ball → strike first time


●​ 10 reps each side
●​ Tip: Balance, keep eyes on ball

Conditioning Finisher (6 min)

●​ Sprint 15m → shoot → jog back × 8

Cool-Down (10 min)

●​ Jog 2 min → stretch quads, hamstrings, calves, hip flexors 30 sec each

Mindset Cue: “Stay composed — finish like a pro.”

January Day 16 – Passing & 1-Touch Play


Goal: Quick passing with vision and accuracy.
Warm-Up (15 min)

●​ 5 min jog
●​ Toe taps × 2, sole rolls × 2
●​ Dynamic stretches

Main Session (40 min)

Drill 1 – Square 1-Touch Passing (12 min)

●​ 4 cones in square, 1-touch passes clockwise 2 min each direction × 3 sets


●​ Tip: Open body, scan before touch

Drill 2 – Give & Go Drill (12 min)

●​ Pass → sprint to space → receive → 1-touch return


●​ 10 reps each side

Drill 3 – Long Switch Play (10 min)

●​ Receive → 1-touch switch 20m → sprint after ball


●​ 8 reps

Conditioning Finisher (6 min)

●​ Sprint 10m → pass → sprint back × 8

Cool-Down (10 min)

●​ Light jog → full stretch

Mindset Cue: “Fast passes create space, think ahead.”

January Day 17 – Agility & Ball Control


Goal: Quick changes of direction while maintaining control.

Warm-Up (15 min)

●​ Ladder drills × 6
●​ Side shuffle 5m × 2
●​ Cone weaves 10m × 2

Main Session (40 min)


Drill 1 – Zig-Zag Dribble (12 min)

●​ 5m cones × 10 reps
●​ Dribble using inside/outside touches, accelerate between cones

Drill 2 – Pull-Push 1v1 (12 min)

●​ Grid 3m × 3m, defender lightly pressuring


●​ Pull-back → push-forward × 10 reps

Drill 3 – Random Cone Reaction Drill (10 min)

●​ Partner points to cone → dribble to it


●​ 12 reps each foot

Conditioning Finisher (6 min)

●​ Shuttle sprints 10m × 8 with ball touches

Cool-Down (10 min)

●​ Light jog → stretch 10 min

Mindset Cue: “Stay low, move fast, keep the ball glued to your feet.”

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