Football training covers four components: technique (passing, receiving, dribbling, shooting, heading, goalkeeping technique), individual and team tactics (pressing, build-up, transitions, set pieces), and sport-specific physical and mental preparation. Modern training relies heavily on small-sided games and rondos, where technique is worked on under pressure, with decision-making.
The program is built from the PlanSports training catalogue for Football: 75 techniques in 11 families, 33 drills and 12 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 64 min
Day 2
approx. 72 min
Day 3
approx. 82 min
75 techniques in 11 families. For each: what it is, key points and common mistakes. Open a family to see them.
The most accurate pass over short and medium distances. The ball is struck through the middle with the inside of the foot, ankle locked.
A powerful pass over medium or long distances, with the full laces; driven (along the ground or at mid-height) or lofted, to switch play.
A pass with the outside of the foot, without changing body orientation; useful under pressure and for bending the ball.
A high pass with a curved trajectory, over an opponent or over the defensive line; the short version is the chipped pass (chip).
A pass into the space behind the defensive line, into the path of a teammate attacking the space; timing depends on the offside line.
A two-pass combination: you give the ball to a teammate (the "wall") and get it back first time, after getting past the opponent.
A long pass from one side of the pitch to the other, to move the attack to the free flank before the opposing block can shift across.
The ball is played on directly, without stopping it; it speeds up circulation and is the basis of the rondo.
A backward pass with the heel or the sole, without turning, for a teammate coming from behind.
Cushioning a ball along the ground with the inside of the foot, which gives slightly on contact.
The first touch takes the ball straight into space or towards goal, away from the opponent, setting up the next action.
Control with the outside of the foot, taking the ball sideways and protecting it from the opponent.
Stopping the ball with the sole, pressing it lightly into the ground; useful on uneven pitches and for changing direction.
Cushioning mid-height balls with the front of the thigh, which drops on contact.
Cushioning high balls with the chest; the ball is dropped to the feet or directed sideways.
A ball dropping from height is "caught" on the laces, with the foot coming down with it to the ground.
Running in a straight line, into open space, with long touches on the laces, without losing speed.
Short touches, alternating the inside and outside of the foot, with the ball always close to the foot.
Turns with the ball: with the inside (hook), the outside or the sole, to escape pressure or change the direction of the attack.
Keeping possession by putting your body between the ball and the opponent, using the arms for balance and feeling the contact.
Dropping the shoulders and trunk to one side without touching the ball, then going away with the ball on the opposite side.
The foot passes over the ball, from inside to outside, without touching it; you go away with the other foot on the opposite side.
Fake a pass or cross, then drag the ball with the inside of the foot behind the standing leg and go away in the opposite direction.
Push the ball with the outside to one side and immediately bring it back with the inside of the same foot to the other side, in a single movement.
A 360° spin over the ball: the sole of one foot drags the ball back, you rotate your body, and the sole of the other foot carries it on.
Quickly shifting the ball from the inside of one foot to the inside of the other, past the opponent's outstretched leg.
Stop the ball with the sole and drag it back, then change direction; the basis of many turns.
The ball goes through the opponent's legs when they open them to make a challenge.
Lift the ball over the opponent with the toe or the top of the foot and collect it after getting past them.
Slow down or stop with the ball, the opponent stops too, then accelerate sharply past them.
Fake the shot or cross with the full movement of the arms and leg, then cut the ball past the opponent who has committed.
A precision finish with the inside of the foot, to the far post or past the goalkeeper; the first choice inside the box.
A powerful strike with the laces, from the edge of the box or outside it, with the body over the ball for a low trajectory.
A shot with the outside of the foot, putting outward spin on the ball; the curve catches the goalkeeper out.
The ball, struck with the inside of the foot on its side, bends around the goalkeeper and into the far corner.
Striking the ball in the air before it touches the ground: front volley or side volley (with the body turned).
The ball is struck immediately after it hits the ground, as it comes back up.
An overhead strike in the air, with your back to goal: the body goes over backwards and the kicking leg comes over the top.
When the goalkeeper comes out, the ball is chipped underneath and goes over them into the net.
A free kick from 18-25 m, curled over or around the wall, into the goalkeeper's corner or the far corner.
Taking the penalty, placed into the corner or struck hard; you pick your corner in advance or wait for the goalkeeper.
A high cross from the flank, on the run, to the far post, over the centre-backs.
A cross with the foot opposite the flank, bending towards goal, between the goalkeeper and the defenders.
A powerful cross, low or along the ground, across the face of goal, for the striker attacking the near post.
Having reached the byline, you play the ball back along the ground to the teammate arriving at the penalty spot.
A header with the forehead, directed downward, into the corner, from a cross.
A high, long and wide clearance, away from goal, striking the ball below the middle with the forehead.
A jump off one or both feet to win the ball in an aerial duel.
Deflecting or directing the ball with your head to a teammate, including a flick-on with the back of the head at the near post.
A horizontal dive at a low ball, with the forehead, on driven crosses.
Close down the ball carrier quickly, then slow down and stay side-on, an arm's length away, steering them towards the touchline or onto their weaker foot.
A front-on challenge with the inside of the foot, with body weight behind it, at the moment the ball moves away from the opponent.
A legal shoulder-to-shoulder challenge, with the ball within playing distance, to unbalance the opponent and take the ball.
A challenge sliding along the ground, with the far foot; the last resort when the opponent has got past or the ball is going out.
Anticipate the pass and step in front of the opponent into the line of the ball, winning possession without a duel.
Stay close to your direct opponent, between them and the goal, on the ball side, so they can't receive or turn.
You're responsible for a space, not a player; you pick up the opponent entering your zone and pass them on to a teammate when they leave.
Position yourself diagonally behind the teammate who is engaging the ball, ready to step in if they are beaten.
Press the ball carrier on a curved run that keeps the opponent behind you "in your shadow", so a pass to them isn't possible.
Put your body in the line of the ball, arms behind your back, to block the shot or cross.
The ready position (feet shoulder-width apart, knees bent, weight on the balls of the feet) and moving with shuffle steps along the bisector of the angle.
Catching the ball: at chest height with the "W" grip, low balls with the "scoop" (palms under the ball, body behind it), ground balls with a knee down (barrier).
A dive to the ball side, stepping forward and sideways, catching or parrying wide, away from goal.
When catching is risky (crowded box, wet ball), punch with one or both fists, high and wide, or tip it over the bar with the palm.
Decide quickly whether to come, then attack the ball at the highest point, taking off from one foot with the knee raised for protection.
Narrow the angle by coming out towards the striker, get set before the shot and close down with a block (knee down), a star jump or a dive at the feet.
Restarting play quickly: rolled along the ground (bowling), sidearm or overarm (long throw).
A long kick, striking the ball dropped from the hands, on the volley or half-volley (lower, faster trajectory).
Receiving the back pass and restarting with the feet; the goalkeeper is the eleventh outfield player in the build-up from the back.
On the goal line, with at least one foot on the line at the moment of the kick; read the run-up and the standing foot, and dive explosively.
An inswinging or outswinging corner, to the near post, the far post or short, according to the agreed routine.
Movements in the box at set pieces: blocks, losing the marker, attacking the near post, the far post and the penalty spot.
A free kick taken with a short pass or a rehearsed combination, to change the shooting angle or catch out the wall.
A two-handed throw from behind the head, with both feet on the ground; short to keep possession or long into the box.
The wall is lined up by the goalkeeper to cover one corner; the other players mark man-to-man, zonally or in a mixed system.
33 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
The FIFA injury prevention programme: running with hip mobilisation, then plank, Nordic hamstring, single-leg balance, squats and jumps, finishing with runs involving changes of direction.
What you need: 6 pairs of cones in two parallel lines, 5-6 m apart; the whole squad.
Goal: Preparing the body and reducing the risk of injury (knees, ankles, hamstrings).
Success: All exercises performed with the knee aligned over the toes, no valgus.
The players on the outside keep the ball with 1-2 touches, those in the middle press. Whoever loses the ball goes into the middle. In 5v2, count the passes that split the two (pass between the lines).
What you need: 8×8 m square (5v2: 10×10 m), 5-7 players, 1 ball.
Goal: Passing and receiving under pressure, body orientation, support and passing angles.
Success: 10 consecutive passes = one point; a pass between the two = double points.
Works on: Inside-foot pass, First-time pass (no control), Directional first touch (touch in the direction of play), Closing the passing lane (cover shadow)
The pass goes from the base to the middle player, who plays a one-two with the player behind and passes into depth towards one of the arms. Each player follows their pass. Switch direction to work the weak foot.
What you need: 4 cones in a Y shape (base 15 m, arms 10 m), 8-12 players, 2 balls.
Goal: Pass accuracy and speed, directional first touch, timing of off-the-ball movement.
Success: Circuit with no misplaced passes or stoppages for one minute.
Works on: Inside-foot pass, One-two (wall pass), Directional first touch (touch in the direction of play), Through ball (in behind the defence)
Each player receives, takes the first touch towards the next cone and passes with the second touch. Switch direction and receiving surface (inside, outside, sole).
What you need: Triangle with 10-12 m sides, one player at each cone, 1 ball.
Goal: A first touch that sets up the pass, open body.
Success: Maximum 2 touches per player, without the ball stopping.
Works on: Directional first touch (touch in the direction of play), Inside-foot control, Outside-foot control, Inside-foot pass
Long passes, driven or lofted, from one square to the other; the receiver controls it in the air or after a bounce, without leaving the square.
What you need: Two 5×5 m squares, 30-40 m apart, one player in each.
Goal: Long-pass accuracy and controlling high balls.
Success: The ball lands in the partner's square (success rate).
Works on: Laces pass (long pass), Switch of play (long diagonal), Controlling a high ball with the instep (cushioning), Chest control, Thigh control
Slalom with the inside and outside, left foot only, right foot only, with the sole; after the last pole, run with the ball at speed on the laces for 10 m.
What you need: 8 poles 1.5-2 m apart in a line, then 10 m of open space.
Goal: Close ball control and acceleration with the ball.
Success: Course completed without touching the poles; time improves.
Works on: Dribbling with the inside and outside (in tight spaces), Running with the ball on the laces (at speed), Changing direction with the ball (turns), Drag-back (with the sole)
The defender passes to the attacker and goes out to meet them. The attacker uses a feint or a change of pace and finishes within 6 seconds; the defender jockeys and tackles.
What you need: 15×20 m channel towards a goal with a goalkeeper; attackers and defenders at opposite ends.
Goal: The courage to take players on, feints at speed, jockeying in defence.
Success: Attacker: beat the defender + shot on target. Defender: ball won back or attacker shown towards the touchline.
Works on: Body feint (dummy), Step-over (scissors), Change of pace (stop and go), La Croqueta (inside-inside shift), Jockeying (delaying position), Front tackle (block tackle), Placed side-foot shot
Dribble towards the mannequin, perform the feint 1.5-2 m away (body feint, step-over, Cruyff, elastico, roulette) and accelerate for 5 m, finishing with a pass into the small goal.
What you need: A mannequin or large pole 15 m from the start, a small goal behind it.
Goal: Automating feint movements with both feet.
Success: Feint performed without losing speed or the ball.
Works on: Body feint (dummy), Step-over (scissors), Cruyff turn, Elastico (flip-flap), Roulette (Marseille turn / "Zidane"), Drag-back (with the sole)
The player passes to the target striker, gets it back first time and finishes first time or after a touch, into the corners indicated by the coach.
What you need: Goal with a goalkeeper, a wall player at the edge of the box, balls at 25 m.
Goal: Quick finishing after a combination, accuracy before power.
Success: Percentage of shots on target and goals.
Works on: One-two (wall pass), Placed side-foot shot, Laces shot (powerful), Half-volley
After a short dribble or a square pass, a shot with the full laces or curled into the far corner.
What you need: Goal with a goalkeeper, balls lined up at 18-22 m, 2-3 positions (left, centre, right).
Goal: Technique of the powerful shot, with a low trajectory.
Success: At least 70% on target.
Works on: Laces shot (powerful), Curled shot (with the inside), Outside-foot shot (trivela)
The winger receives on the flank, dribbles and crosses (lofted, driven or cut-back). Three strikers attack the near post, the far post and the penalty spot. Defenders are added for realism.
What you need: Half a pitch, goal with a goalkeeper, 2 wingers, 3 strikers, then 2 passive / active defenders.
Goal: Quality of the cross and timing of the runs into the box.
Success: Playable crosses (reaching a teammate) and goals from crosses.
Works on: Cross on the run (high, to the far post), Driven low cross (along the ground), Cut-back from the byline, Inswinging cross, Header at goal (downward), Volley
The partner throws the ball by hand; head it with the forehead standing, then jumping, then a high, long clearance. To finish: 1v1 aerial duel.
What you need: Pairs 5-8 m apart, one ball (for children: a light ball).
Goal: Correct technique (eyes open, forehead, firm neck) and attacking the ball.
Success: The ball reaches the partner's hands / clears a 15 m line on the clearance.
Works on: Header at goal (downward), Defensive header (clearance), Jumping header (aerial duel), Headed pass (flick-on)
Direct free kicks from different positions, over or around the wall; to finish, a series of penalties under pressure (whoever misses does a forfeit).
What you need: Mobile wall (mannequins) at 9.15 m, balls at 18-25 m, goalkeeper.
Goal: Set-piece specialists: curl, accuracy, routine under pressure.
Success: Percentage on target; penalties scored.
Works on: Curled direct free kick (over the wall), Penalty kick, Setting up the wall and defending set pieces
Set position, lateral movement over the hurdle, then a low or mid-height dive to one side; quick recovery and a second save on the opposite side.
What you need: Goal, coach with balls at 11-16 m, 30 cm hurdles for the take-off step.
Goal: Diving technique, catching the ball and getting back into position.
Success: Balls caught or parried wide, none in front of goal.
Works on: Set position and movement along the goal line, Side dive (low, mid-height, high), Handling (catching the ball), Punching and tipping over the bar
Varied crosses (lofted, driven, inswinging/outswinging). The goalkeeper decides: catch, punch or stay on the line and communicate.
What you need: Penalty box, 2 crossers on the flanks, 2 attackers and 1 defender to crowd the box.
Goal: The decision to come, catching technique at the highest point, communication.
Success: Correct decisions and balls controlled.
Works on: Coming for crosses, Punching and tipping over the bar, Handling (catching the ball)
The attacker dribbles towards goal, the goalkeeper narrows the angle and closes down. After each ball won, restart quickly by hand or foot towards a small goal on the flank.
What you need: Attackers starting from 25 m; two small goals at halfway for distribution.
Goal: The moment to come out in 1v1 and quickly launching the counter-attack.
Success: Goals conceded, percentage of successful distributions into the small goals.
Works on: Coming out 1v1 (block, star jump, smother at the feet), Distribution by hand (throwing), Kick from hands (volley, half-volley), Goalkeeper's footwork with the ball (build-up)
The attacker tries to dribble over the line. The defender closes down quickly, jockeys, shows them towards the edge of the channel and makes the challenge at the right moment.
What you need: 10×20 m channel with a line to score on (dribble over the line).
Goal: The approach, side-on stance, patience and timing of the challenge.
Success: Attacker stopped or ball won back in under 8 seconds.
Works on: Jockeying (delaying position), Front tackle (block tackle), Side challenge (shoulder to shoulder)
The team in possession, helped by the jokers (7v4 overload), moves the ball from one end joker to the other. On losing it, immediate counter-pressing.
What you need: 30×25 m rectangle, 2 teams of 4 and 3 jokers (two at the ends, one in the centre) who play with the team in possession.
Goal: Occupying space, passing angles (triangles), playing between the lines and reacting to losing the ball.
Success: A point every time the ball goes from one end to the other; winning it back within 5 s = a point for the defence.
Works on: First-time pass (no control), Directional first touch (touch in the direction of play), Inside-foot pass, Closing the passing lane (cover shadow), Intercepting the pass
When it loses the ball, the team must win it back within 5 seconds: the nearest player presses the ball, the others close the nearby lanes. If they fail, they drop back into a block.
What you need: 40×30 m pitch, 6v6, small goals or end lines.
Goal: Defensive transition: immediate pressure, compactness around the ball.
Success: Number of recoveries within 5 s of losing the ball.
Works on: Closing the passing lane (cover shadow), Intercepting the pass, Front tackle (block tackle)
Every restart starts from the goalkeeper. The centre-backs split wide, the defensive midfielder drops, the full-backs push up. The team must play through the press and score in the small goals; attackers who win the ball attack the big goal.
What you need: One third of the pitch: goalkeeper, 4 defenders and 2 midfielders against 4 pressing attackers; 3 small goals on the halfway line.
Goal: Playing out of the press with short passes, the goalkeeper's play with the feet, the free man (third man).
Success: Percentage of restarts ending in the small goals.
Works on: Goalkeeper's footwork with the ball (build-up), Inside-foot pass, Directional first touch (touch in the direction of play), First-time pass (no control), Switch of play (long diagonal)
Pressing triggers: the back pass, the pass to the full-back, the poor first touch. The striker cuts off one centre-back and forces play to one side, the midfielders pick up nearby players, the back line steps up. A ball won is immediately turned into an attack on goal.
What you need: 2/3 of the pitch; the pressing team (8 players) against the opponent's build-up (goalkeeper + 4 defenders + 3 midfielders).
Goal: Coordinated pressing, with traps on the flank and a high back line.
Success: Recoveries in the final third and shots after winning the ball.
Works on: Closing the passing lane (cover shadow), Intercepting the pass, Jockeying (delaying position), Cover (supporting a teammate)
The two lines shift together towards the ball, 10-12 m between the lines, the block as wide as the box. Work on passing on runners and the nearest player stepping out to the ball, with cover.
What you need: Half a pitch; 4 defenders + 4 midfielders (two lines of 4) against 9 attackers moving the ball.
Goal: Compact defending, no gaps between the lines, and blocking shots.
Success: No penetration into the box with the ball at feet; the attack forced to play down the flank.
Works on: Zonal marking, Cover (supporting a teammate), Blocking the shot or cross, Defensive header (clearance)
The attackers have 10 seconds to finish: run at speed at a defender, pass the moment they commit, finish. The defenders delay the attack until the third one gets back.
What you need: Half a pitch, goal with a goalkeeper; 3 attackers start from halfway, 2 defenders, one defender recovering from behind after 3 s.
Goal: Speed in the attacking transition, committing the defender, runs in behind.
Success: Shot on goal within 10 s.
Works on: Running with the ball on the laces (at speed), Through ball (in behind the defence), Placed side-foot shot, Jockeying (delaying position)
The winger dribbles inside and commits the defender; the full-back overlaps on the outside (or on the inside, underlap) and crosses. Variation: the winger uses the overlap only as a decoy and cuts into the box.
What you need: Wide channel (15 m wide) over the last 35 m, winger + full-back against one defender, 2 strikers in the box.
Goal: Creating an overload on the flank and crossing from a good position.
Success: Playable cross or penetration into the box.
Works on: One-two (wall pass), Running with the ball on the laces (at speed), Cross on the run (high, to the far post), Cut-back from the byline
The defenders shift with the ball, line up on the centre-back giving the call, step up together on the back pass and drop off when the passer isn't under pressure. The trap is only sprung when the ball is under pressure.
What you need: 4 defenders (plus a defensive midfielder) against 3-4 attackers and a passer; small goals for the defenders at halfway.
Goal: A coordinated back line, communication and timing of stepping up.
Success: Attackers caught offside, no runs in behind the line.
Works on: Zonal marking, Cover (supporting a teammate), Man marking
Practise 2-3 routines (near post with a flick-on, far post, short corner) and mixed defending: 4-5 players zonal, the rest man-to-man, 1 at the edge of the box for the counter-attack.
What you need: Penalty box, the full team for attacking and defending set pieces.
Goal: Set-piece automatisms, clear roles.
Success: Balls won in the box (attack); successful clearances (defence).
Works on: Taking a corner kick, Attacking the ball at corners (losing your marker), Header at goal (downward), Defensive header (clearance), Setting up the wall and defending set pieces, Zonal marking
Maximal sprint, at the end a shot or pass into a small goal, jog back. Variations with a change of direction at 10 m.
What you need: 30 m channel, cones, balls at the end.
Goal: Game-specific repeated sprint ability.
Success: Drop-off between the first and last sprint below 5%.
15 s of running at 90-100% of maximal aerobic speed, followed by 15 s of active rest. Distance is calculated individually.
What you need: Pitch, cones at individualised distances (based on the Yo-Yo test or 30-15 IFT).
Goal: Aerobic endurance and the ability to recover between efforts.
Success: Each repetition reaches the cone within the set time.
Quick feet through the ladder (one foot, two feet, sideways), then a change of direction through the poles and a reaction to the coach's signal, receiving a passed ball.
What you need: Agility ladder, 4-5 poles, balls.
Goal: Foot speed, change of direction, balance.
Success: Error-free execution in the ladder and time for the course.
Works on: Directional first touch (touch in the direction of play)
Nordic hamstring, lunges, single-leg squats, Copenhagen (adductors), plank, calf raises, jumps with controlled landing.
What you need: Gym or pitch, mats, resistance bands.
Goal: Leg and trunk strength, preventing muscle strains and knee injuries.
Success: All sets performed with correct technique.
After each goal or ball out of play, the losing team goes off and a new team comes straight on from the end, attacking the opposite goal. Transitions are continuous.
What you need: 35×25 m pitch with full-size goals and goalkeepers; teams of 4 waiting at both ends.
Goal: Quick reaction to the change of possession (attacking and defensive transition).
Success: Goals scored within 8 s of winning the ball.
Works on: Running with the ball on the laces (at speed), Through ball (in behind the defence), Placed side-foot shot, Intercepting the pass
Free play or with theme rules: maximum 2 touches, a goal only counts after a one-two, double goal after winning the ball in the final third.
What you need: 30×20 m pitch (4v4) or 40×30 m (5v5), small goals or goals with goalkeepers.
Goal: Lots of touches on the ball, quick decisions, duels; intermittent physical component.
Success: Respecting the theme rule and the number of successful actions.
Works on: Inside-foot pass, Directional first touch (touch in the direction of play), Body feint (dummy), Placed side-foot shot, Front tackle (block tackle)
A game with the tactical theme of the week (e.g. mandatory build-up from the back, high press on the goalkeeper's distribution, crossing). The coach stops play for short corrections (coaching in the game).
What you need: Full pitch or 3/4 of a pitch, full teams.
Goal: Transferring the theme to match conditions.
Success: Number of actions that follow the theme.
The tactical principles of the sport and the drills used to train each.
The team attacks the ball in the opponent's half, immediately after the goalkeeper's distribution or on the first passes. The triggers (back pass, pass to the full-back, a poor first touch) are agreed in advance; the forwards close the lanes into the centre, the midfielders pick up nearby players, the back line steps up to stay compact. The risk: the space behind the defenders.
Drills: Organised high press (11v8 over two thirds), Counter-pressing: the 5-second rule, Rondo 4v1 / 5v2
The team sets up compactly around the halfway line and presses only when the ball enters a pressing trap (usually the flank). It closes off play through the middle and forces the opponent to pass wide, where the pressure is applied.
Drills: Compact low block: 8v9 in front of the box, Positional game 4v4 + 3 jokers
The team drops into its own third with two tight lines (4-4 or 5-4), defends the box and the space between the lines, and lets the opponent have the ball on the flanks. It relies on shifting, cover, blocking shots and a quick counter-attack after winning the ball.
Drills: Compact low block: 8v9 in front of the box, 3v2 counter-attack (+1 recovering)
A fast attack immediately after winning the ball, while the opposing defence is disorganised: first pass forward, running with the ball at speed, runs in behind and a finish within a few seconds. Essential: quick players on the flanks and a striker who pins the defenders.
Drills: 3v2 counter-attack (+1 recovering), Transitions: 4v4 with a change of direction
Play starts from the goalkeeper with short passes: the centre-backs split wide, the defensive midfielder drops between or beside them, the full-backs push up. The aim is to draw the press and find the free man (the third man) to get past the opponent's line.
Drills: Building from the back: 6v4 towards small goals, Positional game 4v4 + 3 jokers
The moments when possession changes. On losing the ball (defensive transition) the team either counter-presses immediately or drops back quickly into a block; on winning it (attacking transition) it immediately looks for the space behind the opponent or secures possession.
Drills: Counter-pressing: the 5-second rule, Transitions: 4v4 with a change of direction, 3v2 counter-attack (+1 recovering)
Rational occupation of space: maximum width on the flanks, players in the channels and between the lines, numerical, positional and qualitative superiority. The ball circulates to move the opposing block and create the free man; the rondo is the core exercise.
The ball carrier must always have at least two passing options on different lines, forming triangles and diamonds. This makes one-twos and third-man passes possible.
Drills: Y-shaped passing circuit (with a one-two), Directional first touch in a triangle, Rondo 4v1 / 5v2
Using the width of the pitch to get past the opposing block: wingers and full-backs creating 2v1s on the flank, varied crosses and simultaneous runs to the near post, the far post and the penalty spot.
Drills: Wide attack with an overlap (2v1), Crossing and finishing (attacking the posts)
A teammate runs past the ball carrier, on the outside (overlap) or the inside (underlap), creating a numerical advantage and confusing the marking. Even without a pass, the overlap draws a defender and opens up space.
Each player is responsible for a space, and the team orients itself according to the ball, teammates, opponents and goal. The back line shifts together, passing runners on between units; short distances between the lines leave no room for passes between them.
Drills: Compact low block: 8v9 in front of the box, Back four: shifting and the offside trap, Defensive 1v1 in a channel
The back line steps up in sync, on one defender's call, at the moment of the pass, leaving the attacker offside. It only works if the ball carrier is under pressure; otherwise the line drops so it isn't beaten in behind.
Protects the goal, organises the defence through communication and starts the build-up.
Key techniques: Handling (catching the ball), Side dive (low, mid-height, high), Coming for crosses, Coming out 1v1 (block, star jump, smother at the feet), Goalkeeper's footwork with the ball (build-up), Distribution by hand (throwing)
Defends the centre and the box, wins aerial duels and leads the back line; the first playmaker from the back.
Key techniques: Defensive header (clearance), Man marking, Cover (supporting a teammate), Front tackle (block tackle), Blocking the shot or cross, Switch of play (long diagonal)
Defends the right flank and joins the attack with forward runs and crosses.
Key techniques: Jockeying (delaying position), Side challenge (shoulder to shoulder), Cross on the run (high, to the far post), Inside-foot pass, Cover (supporting a teammate)
Defends the left flank and joins the attack with forward runs and crosses.
Key techniques: Jockeying (delaying position), Side challenge (shoulder to shoulder), Cross on the run (high, to the far post), Inside-foot pass, Cover (supporting a teammate)
In back-three systems, covers the whole right flank alone: defends like a full-back and attacks like a winger.
Key techniques: Running with the ball on the laces (at speed), Cross on the run (high, to the far post), Driven low cross (along the ground), Jockeying (delaying position), One-two (wall pass)
In back-three systems, covers the whole left flank alone: defends like a full-back and attacks like a winger.
Key techniques: Running with the ball on the laces (at speed), Cross on the run (high, to the far post), Driven low cross (along the ground), Jockeying (delaying position), One-two (wall pass)
Shields the defence, wins balls between the lines and distributes play from in front of the defenders.
Key techniques: Intercepting the pass, Closing the passing lane (cover shadow), Front tackle (block tackle), Switch of play (long diagonal), Directional first touch (touch in the direction of play)
Links defence and attack, circulates the ball, joins the press and gets to the edge of the opponent's box.
Key techniques: Inside-foot pass, Directional first touch (touch in the direction of play), First-time pass (no control), Laces shot (powerful), Intercepting the pass
Plays between the opponent's lines, provides key passes and finishes from the edge of the box.
Key techniques: Through ball (in behind the defence), Directional first touch (touch in the direction of play), One-two (wall pass), Body feint (dummy), Laces shot (powerful)
Occupies the right flank in midfield, closes the lane in defence and runs down the flank in attack.
Key techniques: Running with the ball on the laces (at speed), Cross on the run (high, to the far post), Inside-foot pass, Jockeying (delaying position)
Occupies the left flank in midfield, closes the lane in defence and runs down the flank in attack.
Key techniques: Running with the ball on the laces (at speed), Cross on the run (high, to the far post), Inside-foot pass, Jockeying (delaying position)
The attacker on the right flank: 1v1, cutting inside, crosses and goals.
Key techniques: Body feint (dummy), Step-over (scissors), Change of pace (stop and go), Curled shot (with the inside), Cut-back from the byline
The attacker on the left flank: 1v1, cutting inside, crosses and goals.
Key techniques: Body feint (dummy), Step-over (scissors), Change of pace (stop and go), Curled shot (with the inside), Cut-back from the byline
The team's finisher: attacks the space behind the defenders, scores from inside the box and triggers the press.
Key techniques: Placed side-foot shot, Header at goal (downward), Volley, Shielding the ball (screening with the body), Attacking the ball at corners (losing your marker)
Drops between the lines to link play, receives with their back to goal and sets up or finishes chances.
Key techniques: Shielding the ball (screening with the body), One-two (wall pass), Through ball (in behind the defence), Laces shot (powerful), Headed pass (flick-on)
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Football and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
I want a 4-week program made for me (AI coach) › Gym exercises for physical preparation ›The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.
