Futsal is played 5 v 5 on a 40×20 m pitch with a smaller, heavier ball that has little bounce. Technique is built on sole control, quick passing and toe-poke shooting; tactics on continuous rotations, pivot play, pressing and numerical superiority with a fly goalkeeper.
The program is built from the PlanSports training catalogue for Futsal: 52 techniques in 10 families, 25 drills and 10 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. 61 min
Day 2
approx. 76 min
Day 3
approx. 82 min
52 techniques in 10 families. For each: what it is, key points and common mistakes. Open a family to see them.
Stopping the ball with the sole, the basic first touch in futsal; the ball stays under the foot, ready for a pass or a roll.
Moving the ball by rolling it with the sole, sideways across the body or forward and back, to change the passing angle or draw the opponent in.
You drag the ball back with the sole and turn, to escape pressure or keep possession.
You keep the ball under the sole, with your back or side to the opponent, until support arrives; the foundation of pivot play.
Short pass pushed with the sole, sideways or backwards; unpredictable and very accurate over short distances.
The basic pass: along the ground, firm, to the teammate's foot furthest from the opponent.
Quick pass with the toe, no backswing, hard to read; used to find the pivot.
Firm pass along the ground, on the diagonal or along the pivot's line, to the foot away from the defender.
Short, high pass over the pressing opponent or in behind the defence, to the pivot or to the winger attacking the far post.
The basic combination: pass and get it back first time after getting past your direct opponent.
Firm pass along the ground across the face of goal, to the teammate attacking the far post who pokes the ball in.
The first touch takes the ball away from pressure, into space or towards goal.
Cushioning the ball with the inside or outside of the foot when you want to carry on straight away in the ball's direction.
Dribbling with short touches of the sole, inside and outside, with the ball always within playing distance.
Fast dribbling into open space on the counter-attack, committing the last defender.
Shoulder and trunk fake a move to one side; you go the other way with the ball.
You step on the ball with the sole, faking a roll to one side, and take it the other way with the other foot.
360° spin over the ball, one sole dragging and the other carrying it on past the opponent.
The foot circles the ball without touching it; you go the opposite way with the other foot.
The ball goes through the legs of an opponent who opens his stance to block the shot or pass.
You shift the ball from the inside of one foot to the inside of the other, past the opponent's outstretched leg.
Short, explosive shot with the toe and no backswing; the goalkeeper has very little time to react.
Powerful long-range shot (usually from the fixo or a winger), with the body over the ball.
Shot straight from a teammate's pass without controlling it, most often after the pivot's lay-off.
You attack the far post and poke in the low pass played across the face of goal, with the inside of the foot or sliding.
Shot with the outside of the foot, without changing body shape, catching the goalkeeper by surprise.
Striking the ball in the air or just after the bounce, from a lofted pass or a goalkeeper's clearance.
When the goalkeeper comes out to block or plays high, the ball is chipped over him.
The pivot pins the defender, asks for the ball on the free foot and receives it with the sole or the inside, shielding it.
The pivot senses which side the defender is coming from and turns the opposite way, finishing immediately.
The pivot shields and lays the ball back or sideways to the winger or fixo arriving for a first-time shot.
Short come-and-go movements to lose the defender and offer a clean passing lane.
The fixo receives from the wingers and moves the ball to the opposite side with a firm pass along the ground, looking for the moment to find the pivot.
Powerful shot from 10-14 m, often deflected at the far post by the pivot or a winger.
The fixo always stays behind the ball on the right side, ready to stop the counter-attack when possession is lost.
Side-on, low stance at arm's length, steering the opponent towards the touchline or towards a teammate.
Tracking your direct opponent all over the court, between him and the goal, on the ball side.
On the opponent's crossovers and screens, two defenders swap men instead of following them, with a verbal call.
Front-on challenge for the ball without fouling (fouls accumulate in futsal) or intercepting a pass you've anticipated.
Close the shooting angle with the leg stretched sideways or with the body, arms behind the back.
Low stance, hands low and to the sides, on the bisector of the angle, moving with short shuffle steps.
Catching low and mid-height balls; the futsal ball bounces little, so handling on the ground is frequent.
One knee on the floor and the other leg stretched sideways, covering the low corner on close-range shots, from tight angles or at the far post.
Short step out and spreading the body into an X shape, maximising the area covered in front of the attacker.
Short, explosive dive towards the ball, parrying it wide, away from opponents.
The goal clearance is taken by hand only, within 4 seconds: rolled along the ground or thrown long to the pivot for a counter-attack.
The goalkeeper can play in the opponent's half; as the extra player he joins the ball circulation in power play.
Corner taken within 4 seconds, with rehearsed combinations: far-post pass, pass back for a first-time shot, screens.
The ball is kicked back into play from the touchline within 4 seconds; in the attacking third it's a set piece with rehearsed routines.
Free kick with the wall at 5 m, taken directly or as a combination; all are taken within 4 seconds.
The 6 m kick; pick your corner beforehand, placed shot or toe-poke.
Awarded from the team's 6th accumulated foul; no wall, a powerful, placed shot from 10 m.
25 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
Sole rolls (sideways, forward-back), drag-backs and turns, pisada, roulette, alternating feet, moving between teammates, then dynamic mobility and short accelerations.
What you need: One ball per player, half court.
Goal: Activation and repeated ball contact, specific to futsal.
Success: Ball under control at all times, no collisions.
Works on: Rolling the ball with the sole (sideways, forward, backward), Drag-back with the sole (turn), Sole feint (pisada), Roulette (spinning over the ball)
Possession around the outside with 2 touches, the first one must be with the sole; whoever loses the ball goes in the middle.
What you need: 8×8 m square, 5-6 players.
Goal: Sole control and quick passing under pressure.
Success: 10 passes = one point.
Works on: Sole control, Inside-foot pass, Sole pass, Tackling and intercepting
The fixo passes to the winger, the winger plays a one-two with the fixo and passes into the pivot; the pivot lays it back for a first-time shot on goal. Everyone follows their pass.
What you need: Diamond of cones: fixo, two wingers, pivot; 6-8 players, 2 balls.
Goal: Firm passing, directional first touch and timing in the 3-1 system.
Success: Circuit with no misplaced passes; shots on target.
Works on: Inside-foot pass, One-two (wall pass), Pass into the pivot (diagonal), Pivot lay-off (setting it back), First-time shot (from a square pass)
Receive with the sole or the inside, turn towards the next corner and pass; the coach calls the change of direction.
What you need: 10×10 m square, one player at each corner.
Goal: Directional first touch and open body.
Success: Maximum 2 touches, without stopping the ball.
Works on: Directional first touch, Sole control, Inside / outside control, Inside-foot pass
The winger receives from the fixo, takes on the defender down the wing with a feint (sole, body, croqueta) and finishes at the near post or crosses to the far post.
What you need: Channel along the side of the court (8×15 m) towards a goal with a goalkeeper.
Goal: Courage in 1 v 1, feints in tight spaces, quick finishing.
Success: Beat the defender and shoot on target or pass to the far post.
Works on: Body feint, Sole feint (pisada), Croqueta (inside-to-inside shift), Toe-poke shot (bicuda), Defensive stance and jockeying
The passer drives down the wing and plays a low pass across the face of goal; the attacker on the opposite side attacks the far post and pokes it in.
What you need: Goal with a goalkeeper, one passer on each wing.
Goal: Timing of the far-post run and accuracy of the pass.
Success: Scoring percentage.
Works on: Far-post pass (segundo palo), Far-post finish (poking it in)
Receive from the coach, one touch with the sole and a toe-poke shot; then a first-time laces shot to the far corner, with a teammate attacking the rebound.
What you need: Goal with a goalkeeper, balls at 8-12 m, 3 positions.
Goal: Shooting without visible preparation, specific to futsal.
Success: At least 70% on target.
Works on: Toe-poke shot (bicuda), Instep shot, First-time shot (from a square pass), Fixo's long-range shot
The pivot gets free, receives with his back to goal and chooses: turn and shoot, lay it off to the arriving passer for a first-time shot, or pass and attack the far post.
What you need: Area in front of the penalty area, pivot + defender, two passers (fixo and winger), goalkeeper.
Goal: Shielding the ball and the pivot's decision-making.
Success: Actions ending with a shot on target.
Works on: Pivot movement (losing the defender), Receiving with back to goal, Turning the defender and shooting, Pivot lay-off (setting it back), Shielding the ball with the sole (back to the opponent)
Quick shots from tight angles and passes to the far post; the goalkeeper uses the K-barrier, the star save or the short dive and gets back up immediately.
What you need: Goal, coach with balls at 5-8 m, from different angles.
Goal: Choosing the right technique for the angle and distance.
Success: Balls stopped, none parried in front of goal.
Works on: Set position and footwork, K-barrier (save on the knee), Star save in 1 v 1, Diving save, Handling
After a save, the goalkeeper restarts within 4 seconds: along the ground to the free winger or long to the pivot attacking the opposite goal.
What you need: Goalkeeper, two players breaking on the counter, small goals in the middle of the court.
Goal: Speed and accuracy of the throw-out.
Success: Accurate throw-outs in under 4 s.
Works on: Throw-out (4 seconds), Playing with the feet and joining the attack
Penalty series under pressure (whoever misses does a forfeit), then 10 m kicks with players attacking the rebound.
What you need: Goal with a goalkeeper.
Goal: Reliable execution under pressure.
Success: Conversion rate.
Works on: Penalty kick (6 m), 10 m kick (second penalty mark)
Practise the basic movements: the parallel pass with a run up the wing, the diagonal pass with a cut, the fixo-winger switch. Every pass is followed by a movement and the vacated position is filled immediately.
What you need: Half court, 4 attackers (fixo, 2 wingers, pivot), then 4 defenders and a goalkeeper.
Goal: Automating the rotations so the defenders can't stay fixed on one man.
Success: Pass into the pivot or shot after the rotation, without losing defensive balance.
Works on: Inside-foot pass, One-two (wall pass), Ball circulation and switching play, Defensive balance (last man), Pass into the pivot (diagonal)
The 4 players stand in a line, circulate the ball and take turns attacking the space behind the defence (cuts, 1 v 1 penetrations). The defenders have no pivot to mark, so the central space stays open.
What you need: Half court, 4 v 4 with goalkeepers.
Goal: Mobility, attacking free space and 1 v 1.
Success: Penetrations into the penalty area.
Works on: One-two (wall pass), Close dribbling, Body feint, Far-post finish (poking it in)
3-2 or 2-2-1 system: quick circulation to find the free man, first-time shot or pass to the far post. The defence plays in a diamond and tries to intercept and score into the empty goal.
What you need: Half court, 5 attackers (fly goalkeeper or a player in a goalkeeper's shirt) against 4 defenders + goalkeeper.
Goal: Exploiting numerical superiority and safe passing.
Success: Free shots created; no turnovers in the central zone.
Works on: Inside-foot pass, First-time shot (from a square pass), Far-post pass (segundo palo), Playing with the feet and joining the attack, Switching (troca)
Diamond (1-2-1) or box defence, shifting quickly towards the ball and closing the central passing lanes; on an interception, shoot at the empty goal.
What you need: Half court, 4 defenders + goalkeeper against 5 attackers.
Goal: Defensive organisation when short-handed and counter-attacking the empty goal.
Success: Opponent possessions without a clear shot; goals into the empty goal.
Works on: Defensive stance and jockeying, Tackling and intercepting, Shot blocking (block with the leg), Switching (troca)
On the coach's signal the team presses either full court (tight man marking, goalkeeper's throw-out blocked) or half court (wait at halfway and attack the first pass into their own half).
What you need: Full court, 4 v 4 with goalkeepers.
Goal: Choosing the height of the press and coordinating the switches.
Success: Balls won back in the opponent's half.
Works on: Man marking, Tackling and intercepting, Switching (troca), Defensive stance and jockeying
Playing out with short passes using the goalkeeper as the extra man, a lofted pass over the press to the pivot, or a screen to free a winger. The restart within 4 seconds.
What you need: Full court, the team in possession starts from the goalkeeper, the other presses full court.
Goal: Beating the full-court press without losing the ball.
Success: Ball carried into the opponent's half under control.
Works on: Throw-out (4 seconds), Playing with the feet and joining the attack, Lofted pass (over the press), Directional first touch, Receiving with back to goal
Drive at the defender to commit him, pass the moment he commits and finish, usually at the far post. The defender delays, cuts off the pass and waits for help.
What you need: Full court, the attackers start from their own goal line, the defenders from the centre.
Goal: Decision-making in numerical superiority and speed of transition.
Success: Shot within 6 seconds maximum.
Works on: Running with the ball (in transition), Far-post pass (segundo palo), Far-post finish (poking it in), Defensive stance and jockeying
Practise routines with a screen for a first-time shot, a far-post pass and a pass back to the fixo; then defend the same set pieces (man marking or zonal).
What you need: Attacking third, 4 attackers, 4 defenders and a goalkeeper.
Goal: Goals from set pieces, taken within 4 seconds.
Success: Shots on target from set pieces.
Works on: Corner (routines), Kick-in, Free kick (direct, combinations), First-time shot (from a square pass), Far-post finish (poking it in)
Short sprints with 180° changes of direction (shuttle), active recovery between reps; the last sets with the ball.
What you need: Futsal court, cones at 10 and 20 m.
Goal: Repeated short-sprint ability, specific to futsal.
Success: Consistent times throughout the set.
Quick steps, braking on one foot, changes of direction on a signal, with a first touch and a pass at the end.
What you need: Agility ladder, poles, balls.
Goal: Braking and re-accelerating, essential on a small court.
Success: Course completed without mistakes, times getting faster.
Works on: Directional first touch
Nordic hamstring curls, adductors (Copenhagen), lateral lunges, single-leg squats, ankle and core stability, jumps with controlled landings.
What you need: Gym, mats, resistance bands.
Goal: Preventing adductor, ankle and knee injuries, which are common in futsal.
Success: All sets performed with correct technique.
Game with a 2-touch restriction; a goal from a one-two or at the far post counts double.
What you need: Full court or 3/4 court, goals with goalkeepers.
Goal: Speed of circulation and movement off the ball.
Success: Sticking to the rule and number of goals from combinations.
Works on: Inside-foot pass, One-two (wall pass), Sole control, Far-post finish (poking it in)
Short, intense games with lots of 1 v 1 duels and transitions. Teams rotate.
What you need: Half court, small goals or goals with goalkeepers.
Goal: Duels, quick decisions, game-specific intensity.
Success: Number of successful actions and goals.
Works on: Body feint, Toe-poke shot (bicuda), Tackling and intercepting, Close dribbling
Game on the theme of the week (3-1 rotations, pressing, fly goalkeeper in the final minutes); the coach stops play for short corrections.
What you need: Full court, full teams, rolling substitutions.
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 fixo and the two wingers form a triangle at the back, the pivot is up front with his back to goal. The ball circulates among the three until the pass into the pivot appears, who lays it off or turns. The most widely used attacking system.
Drills: Rotations in 3-1 (parallel and diagonal), Diamond passing circuit (with wall pass and pass into the pivot), Pivot play: 1 v 1 with back to goal
Four players in a line, all universal, rotating continuously and attacking the free space in front of goal with cuts and 1 v 1. It draws the defence out of the central area; it requires technical, quick players.
Drills: 4-0 system: rotations without a pivot and attacking space
Constant changes of position (parallel, diagonal, fixo-winger switch) stop the defenders fixing on one man and create space. The rule: move after you pass, fill the vacated position immediately, keep defensive balance.
Drills: Rotations in 3-1 (parallel and diagonal), 4-0 system: rotations without a pivot and attacking space
The pivot pins the defenders, receives with his back to goal and creates: turn and shoot, lay-off for a first-time shot, screens for the wingers. After the pass into the pivot, teammates attack the far post and the free space.
Drills: Pivot play: 1 v 1 with back to goal, Diamond passing circuit (with wall pass and pass into the pivot)
The team that is losing replaces the goalkeeper with an outfield player or uses him in attack, playing 5 v 4. 3-2 or 2-2-1 systems, quick circulation to find the free man; the risk is conceding into the empty goal after a turnover.
Drills: Fly goalkeeper play: 5 v 4, Defending short-handed (4 v 5, diamond)
Against the fly goalkeeper, the defence sets up in a diamond or a box, shifts towards the ball and closes the centre. On every interception it goes for the empty goal.
The full-court press blocks the goalkeeper's throw-out with tight marking; in the half-court press the team waits and attacks the first pass; the low block protects the penalty area. The height is chosen according to the score, the opponent and accumulated fouls.
Drills: Full-court and half-court press, Breaking the press (4 v 4 + goalkeeper)
Futsal is usually defended man to man, but with switches on crossovers and screens; zonal near the goal. Communication decides who goes to the ball and who covers.
Drills: Full-court and half-court press, Defending short-handed (4 v 5, diamond)
On a small court, every regain can immediately become a 2 v 1 or 3 v 2. On losing the ball, the nearest player presses and the fixo delays; on winning it back, the goalkeeper and players look for space immediately.
Drills: 2 v 1 and 3 v 2 counter-attacks, Goalkeeper: quick restart of the counter-attack
In futsal a significant share of goals comes from set pieces: corners, kick-ins, free kicks. Every team has rehearsed routines, with screens and first-time shots, taken within 4 seconds.
Drills: Set pieces: corners and kick-ins, 6 m and 10 m kicks
Defends the goal, restarts play by hand and joins the build-up with his feet; can become an outfield player in attack.
Key techniques: Set position and footwork, K-barrier (save on the knee), Star save in 1 v 1, Throw-out (4 seconds), Playing with the feet and joining the attack
Organises play from the back, keeps defensive balance and shoots from distance.
Key techniques: Ball circulation and switching play, Defensive balance (last man), Fixo's long-range shot, Pass into the pivot (diagonal), Defensive stance and jockeying
The left-sided player: rotates, takes on players 1 v 1, finishes at the far post and tracks back.
Key techniques: Sole feint (pisada), Croqueta (inside-to-inside shift), One-two (wall pass), Far-post finish (poking it in), Man marking
The right-sided player: rotates, takes on players 1 v 1, finishes at the far post and tracks back.
Key techniques: Sole feint (pisada), Croqueta (inside-to-inside shift), One-two (wall pass), Far-post finish (poking it in), Man marking
The advanced attacker, back to goal: pins the defenders, shields the ball, lays it off and finishes.
Key techniques: Receiving with back to goal, Turning the defender and shooting, Pivot lay-off (setting it back), Shielding the ball with the sole (back to the opponent), Toe-poke shot (bicuda)
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Futsal 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.
