During this (difficult) corona time it’s difficult for many people or children to follow a (soccer) training. We have described several really simple exercises in this article in order to keep your skills up to date and to prevent boredom.
We have also added several tips to improve the condition of the players when you can train again (as a team or individually). There is also a free training schedule available.
All the exercises below can be done with stuff that most people have in their houses.
1. Ball control
Grab a soccer ball and stand at a distance of 1 meter from the wall (distance to be determined), and set the timer of your phone to 60 seconds. As soon as the timer is running you kick the ball with your best foot against the wall. During this 60 second exercise, you count the number of times you kick the ball against the wall.
After the first 60 seconds, you take 30 seconds rest. In the 30 second rest, set the time again After this, repeat the exercise for 60 seconds with your other foot again counting the number of times you kick the ball against the wall. Write down both numbers. By repeating this exercise regularly, try to improve your ball control and increase the number of wall touches
For the variation:
You can play the ball with your right foot against the wall. When it comes back from the wall, play it back with your left foot against the wall. You keep repeating this for 60 seconds
2. Bottle dribble
Take 6 (empty) bottles (you can also decide to use more bottles yourself) and fill them with a small layer of water (this prevents them from falling down.)Put the bottles in a line every 50 centimeters.
Now dribble with the ball through the bottles with your right foot as fast as possible. At the end turn around and dribble with your left foot back to the beginning.
3. Foot bowling
Take the 6 water-filled bottles from exercise 2 (or more bottles if you like). Put them in a triangle of 3 rows, on the back row you put down 3 bottles (10 centimetres apart), on the middle row you put down 2 bottles (10 centimetres apart) on the front row you put down the last bottle.
Now stand at a distance of at least 5 meters (distance to be determined by yourself). Now try to shoot all bottles with the soccer ball.
4. Ball in the bucket
You can do this exercise in different 2 ways. we will discuss them both.
Put the bucket on its side. Now stand at a distance of 5 meters (distance to be determined by yourself). Now try to shoot the ball into the bucket. If you succeed, take one step forward and try to score again in the bucket. You keep doing this until you are almost against the bucket.
Start nearby the bucket. Every time you score, you take one step backwards.
Put down a bucket and stand at a distance of 5 meters (distance to be determined by yourself). Now try to lob the ball in the bucket. When you have done this 3 times, take a step forward from the starting position, and try again. You keep repeating this until you are almost against the bucket.
Start nearby the bucket. Every time you score, you take one step backward.
5. Soccer circuit
With the above exercises, you can make a nice soccer circuit. The only thing you have to add is extra empty bottles so you can dribble through the bottles and do the soccer bowling one after the other.
First set up all the 4th exercises above. You can take the ball with you to each part.
As soon as you start, try to do all the parts at the fastest possible pace (this also helps you to improve your fitness) Once you have done all the parts, the total time stops. Repeat the soccer circuit regularly and try to improve your skills and time.
Of course, it is also fun to play this with or against someone else and to compete with each other.
When you are doing one or more of these home exercises take a picture and place it on Instagram, tag us (@soccerexercises) in your picture and we will repost the nicest pictures.
Bring your (team) condition up when the training sessions are resumed
When the soccer training resumes you will still have to work on the condition of yourself or your team. It’s recommended to do a shuttle run test with your soccer team so you can test what level everyone is at. You can use and download our shuttle run test for free via this link https://soccerexercises.net/downloads/.
After you have done the shuttle run test you will resume normal soccer training after a number of trainings (about 2 weeks) you will do a cooper test. With this 12 minute run, you ask the players to do their utmost to improve their condition.
You can also use and download our cooper test for free via https://soccerexercises.net/downloads/. With the accompanying music, you make sure you get the most out of the players. Approximately 2 weeks after you did the cooper test you perform the shuttle run test again so you can see which players have already improved and which players still need attention and support.
Do you just want to keep your condition on level? Some time ago we wrote an article about keeping your condition on level during the summer break, this article is also suitable for this (difficult) coronavirus time. In this article, you will also find a free training schedule. Read it now on https://soccerexercises.net/articles/stay-fit-during-the-summer-break/.
We also recommend you to subscribe to our youtube channel: youtube.com/soccerexercises. Every Friday we will post a new soccer exercise. Subscribe and prepare for the new soccer period after the coronavirus.