Beginner training plan
Your first training1. Welcome & Warm-Up (10 minutes)
Goal: Get players moving and comfortable.
* Light jog around the field (2 minutes)
* High knees
* Butt kicks
* Side shuffles
* Skipping
* Dynamic stretches
Game: Red Light, Green Light (dribbling with a ball)
* Green = dribble
* Yellow = slow
* Red = stop with the sole of the foot
Training 2-3Practice:
* Toe taps (30 seconds)
* Foundations (tap the ball side to side)
* Inside touches
* Outside touches
* Pull-back turns
* Stop the ball with the sole
Encourage lots of touches rather than speed.
Training 4-10Practice:
* Inside-foot passes
* Trap the ball before passing back
* 5 passes in a row
* 10 passes in a row
Coach reminders:
* Plant foot beside the ball.
* Use the inside of the foot.
* Follow through toward your target.
Practice:
* Dribble, then shoot.
* Shoot with the inside of the foot.
* Aim for the corners instead of kicking as hard as possible.
Training 11+Session 4 – Passing & Receiving
Objective: Improve passing accuracy and first touch.
Warm-Up (10 min)
* Dribble around cones
* Toe taps and inside/outside touches
Skill Demonstration (5 min)
* Proper passing technique
* Receiving with the inside of the foot
Drill 1 (10 min)
* Partner passing (5–10 yards)
Drill 2 (10 min)
* Pass through cone gates
Game (10 min)
* Keep Away (3v1)
Scrimmage (15 min)
⸻
Session 5 – Shooting
Objective: Shoot with accuracy.
Warm-Up
* Dribble and shoot relay
Skill Demo
* Plant foot
* Strike with laces
* Follow through
Drill 1
* Stationary shooting
Drill 2
* Dribble then shoot
Game
* Hit the cone challenge
Scrimmage
⸻
Session 6 – Defending
Objective: Learn defensive positioning.
Warm-Up
* Mirror movement
Skill Demo
* Defensive stance
Drill 1
* Shadow defending
Drill 2
* 1v1 defending
Game
* King of the Ring
Scrimmage
⸻
Session 7 – Ball Control & Turns
Objective: Improve close control.
Warm-Up
* Ball mastery
Skill Demo
* Pull-back
* Inside turn
* Outside turn
Drill 1
* Cone maze
Drill 2
* Turn at every cone
Game
* Freeze Dribble
Scrimmage
⸻
Session 8 – Teamwork & Communication
Objective: Work together and communicate.
Warm-Up
* Passing circle
Skill Demo
* Calling for the ball
Drill 1
* Triangle passing
Drill 2
* Give-and-go
Game
* Four-goal soccer
Scrimmage
⸻
Session 9 – Speed & Agility
Objective: Improve quickness.
Warm-Up
* Agility ladder
Skill Demo
* Quick feet
Drill 1
* Cone sprint
Drill 2
* Sprint, dribble, shoot
Game
* Relay races
Scrimmage
⸻
Session 10 – Skill Review
Objective: Practice everything learned.
Station 1
* Dribbling
Station 2
* Passing
Station 3
* Shooting
Station 4
* Defending
Station 5
* Ball control
Mini Tournament
* 3v3 or 4v4 games
⸻
Session 11 – Season Celebration
Objective: Have fun while using all skills.
Warm-Up
* Soccer tag
Games
* Sharks & Minnows
* Knockout
* Red Light, Green Light
* World Cup shooting
Championship Scrimmage
* Divide into teams for a final match
Team Huddle
* Review what everyone learned
* Celebrate improvement and teamwork
* Hand out participation certificates or fun awards (optional)
