Beginner training plan
Your first trainingBeginner Lesson Plan (60 min)
1. Warm-up (5-10 min) – Light jogging, dynamic stretches, and easy ball-touch drills (rolling the ball side to side with both feet) to get comfortable with the ball.
2. Basic ball control (15 min) – Inside/outside foot touches, stop-and-start dribbling through cones, focus on keeping the ball close.
3. Introductory dribbling (15 min) – Simple moves (push-pull, cut inside/outside) practiced slowly, then with light pressure from you as a passive defender.
4. Shooting fundamentals (15 min) – Proper plant foot, locked ankle, striking with the laces; start stationary, then add a short approach.
5. Fun finish (5-10 min) – Small game like “beat the coach” 1v1 to a mini goal, or a shooting contest, to end on a high note and keep it engaging.
Advanced training plan
Your first trainingDynamic warm-up (5-10 min) – Movement-based warm-up with quick feet ladder work or agility drills plus ball touches at speed.
2. Advanced dribbling combos (15 min) – Chain multiple moves together (step-over into a cut, Cruyff turn into a burst of speed) at game speed, both feet.
3. Pressure training (15 min) – 1v1 or 2v1 scenarios where you apply active defensive pressure, forcing quick decision-making and tighter control.
4. Shooting under pressure (15 min) – First-touch finishes, shooting off a pass, volleys or half-volleys, and shooting while moving at speed or with a defender closing in.
5. Small-sided game or conditioning finisher (10 min) – Fast-paced small-sided possession game or a fitness-based finisher (shuttle sprints combined with a technical touch) to simulate match intensity.
