Beginner training plan
Your first lessonSession 1: Ball Control & Dribbling Basics
Warm-up: Jogging & dynamic stretches (10 mins)
Dribbling: Practice small touches, using both feet (15 mins)
Ball Control: Control the ball with inside and outside of your foot (10 mins)
Cool-down: Stretching (5 mins)
Lesson 11+Session 11: Game Simulation
Warm-up: Jogging & stretches (10 mins)
Small-sided Game: Set up a small field and play a mini-game with a friend or coach (15 mins)
Focus on Skills: During the game, focus on the skills you've worked on (dribbling, passing, shooting)
Cool-down: Stretching (5 mins)
Lesson 4-10Session 4: Dribbling Around Cones
Warm-up: Light jogging & dynamic stretches (10 mins)
Cone Drills: Dribble around cones, using both feet (15 mins)
Speed Dribbling: Increase speed with controlled touches (10 mins)
Cool-down: Stretching (5 mins)
Passing & Movement: Pass and move to a new spot, work on timing (15 mins)
Wall Passing: Pass against a wall and quickly adjust position (10 mins)
Cool-down: Stretching (5 mins)
Jockeying: Practice moving side-to-side, staying in front of the ball (10 mins)
Tackling: Practice safe, controlled tackles (10 mins)
1v1 Defense: Work on defending against an imaginary attacker (10 mins)
Cool-down: Stretching (5 mins)
Ladder Drills: Quick footwork through an agility ladder (10 mins)
Cone Weaving: Dribble and weave around cones at high speed (10 mins)
Quick Direction Changes: Practice rapid changes in direction (10 mins)
Cool-down: Stretching (5 mins)
Lesson 2-3Session 2: Passing Techniques
Warm-up: Light jogging & stretches (10 mins)
Passing: Pass against a wall, focus on accuracy (15 mins)
Short Passes: Practice short, quick passes with both feet (10 mins)
Cool-down: Stretching (5 mins)
