Adult football programmes

Warm-up · 14 min

FIFA 11+

Evidence-based injury prevention warm-up, parts 1-3.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

Rondo 5v2

12x12m positional rondo, 2-touch.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Passing Diamond

Pass and follow round the diamond, add one-twos.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

2v1 Overload

2 attackers v 1 defender, commit then pass or go.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Repeat Sprints

6-10 x 20-30m sprints, walk back recovery.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• Balance & Calf Prep (5 min): Single-leg balance, calf raises, ankle hops. Coaching point: Good running form; recover fully between reps.
• Wall Volleys (7 min): Volley and half-volley returns from 3m. Coaching point: Open body, pass to the far foot, weight of pass.
• Cone Slalom (7 min): Weave 6 cones 1.5m apart, inside and outside of foot. Coaching point: Small touches, change pace and direction, eyes up.
• 1v1 Moves Lane (6 min): Step-over, scissor, La Croqueta at each cone then burst. Coaching point: Small touches, change pace and direction, eyes up.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

FIFA 11+

Evidence-based injury prevention warm-up, parts 1-3.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

Passing Diamond

Pass and follow round the diamond, add one-twos.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Passing Pattern Y

Play up, set back, switch out wide; third-man run.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

Vets 5v5 Small-sided

35x25m, rolling subs, no slide tackles.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Bodyweight Circuit

4 stations x 30 seconds: squat, lunge, plank, glute bridge.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Jog & Stretch

Easy lap then static stretches 20-30s.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• FIFA 11+ (5 min): Evidence-based injury prevention warm-up, parts 1-3. Coaching point: Good running form; recover fully between reps.
• Wall Passing (7 min): 1 and 2-touch passes against a wall from 5m, alternate feet. Coaching point: Open body, pass to the far foot, weight of pass.
• Wall Volleys (7 min): Volley and half-volley returns from 3m. Coaching point: Open body, pass to the far foot, weight of pass.
• Solo Juggling Challenge (6 min): Beat your record: feet, thighs, head-free juggling. Coaching point: Small touches, change pace and direction, eyes up.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 17 min

Balance & Calf Prep

Single-leg balance, calf raises, ankle hops.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 23 min

Cone Slalom

Weave 6 cones 1.5m apart, inside and outside of foot.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 33 min

2v1 Overload

2 attackers v 1 defender, commit then pass or go.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 11 min

Agility T-Test

Sprint, shuffle left, shuffle right, backpedal.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 6 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• Balance & Calf Prep (5 min): Single-leg balance, calf raises, ankle hops. Coaching point: Good running form; recover fully between reps.
• Cone Slalom (7 min): Weave 6 cones 1.5m apart, inside and outside of foot. Coaching point: Small touches, change pace and direction, eyes up.
• 1v1 Moves Lane (7 min): Step-over, scissor, La Croqueta at each cone then burst. Coaching point: Small touches, change pace and direction, eyes up.
• Finishing Reps (6 min): 30 shots at corner targets from 12m and angles. Coaching point: Hit the target first; low and across the keeper.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Shadow Defending

Mirror the attacker in a low, side-on stance.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

Finishing Rotation

Pass in, lay-off, finish from 14m; rotate.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Crossing & Finishing

Wide player crosses; two strikers attack near and far post.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

1v1 v Keeper

Attacker dribbles from halfway to beat the keeper.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Nordic Hamstring Curls

3 x 5 slow lowers; partner holds ankles.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Jog & Stretch

Easy lap then static stretches 20-30s.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• Jockey Footwork (8 min): Backwards and lateral jockey steps through cones. Coaching point: Close down fast, slow down late, side-on, stay on your feet.
• Volley Finishing (7 min): Partner serves, volley at goal; solo self-feed. Coaching point: Hit the target first; low and across the keeper.
• Wall Strike Accuracy (10 min): Strike at taped targets on a wall from 10m. Coaching point: Hit the target first; low and across the keeper.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Shadow Defending

Mirror the attacker in a low, side-on stance.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

Recovery Runs

Defender starts behind; recover goal-side then engage.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Back Four Shuffle

Line of 4 shifts and drops as the ball moves.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

8v8 Pressing Game

Regain in the high zone = bonus point.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Repeat Sprints

6-10 x 20-30m sprints, walk back recovery.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• Jockey Footwork (5 min): Backwards and lateral jockey steps through cones. Coaching point: Close down fast, slow down late, side-on, stay on your feet.
• Finishing Reps (7 min): 30 shots at corner targets from 12m and angles. Coaching point: Hit the target first; low and across the keeper.
• Volley Finishing (7 min): Partner serves, volley at goal; solo self-feed. Coaching point: Hit the target first; low and across the keeper.
• Wall Strike Accuracy (6 min): Strike at taped targets on a wall from 10m. Coaching point: Hit the target first; low and across the keeper.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Balance & Calf Prep

Single-leg balance, calf raises, ankle hops.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

Rondo 5v2

12x12m positional rondo, 2-touch.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Passing Diamond

Pass and follow round the diamond, add one-twos.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

Vets 5v5 Small-sided

35x25m, rolling subs, no slide tackles.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Bodyweight Circuit

4 stations x 30 seconds: squat, lunge, plank, glute bridge.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Jog & Stretch

Easy lap then static stretches 20-30s.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• FIFA 11+ (5 min): Evidence-based injury prevention warm-up, parts 1-3. Coaching point: Good running form; recover fully between reps.
• Wall Passing (7 min): 1 and 2-touch passes against a wall from 5m, alternate feet. Coaching point: Open body, pass to the far foot, weight of pass.
• Wall Volleys (7 min): Volley and half-volley returns from 3m. Coaching point: Open body, pass to the far foot, weight of pass.
• GK Wall Reactions (6 min): Throw at a wall from 4m, catch the rebound. Coaching point: Set position, hands behind the ball, attack the ball.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Shadow Defending

Mirror the attacker in a low, side-on stance.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

Rondo 5v2

12x12m positional rondo, 2-touch.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Passing Diamond

Pass and follow round the diamond, add one-twos.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

Vets 5v5 Small-sided

35x25m, rolling subs, no slide tackles.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Repeat Sprints

6-10 x 20-30m sprints, walk back recovery.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• GK Footwork & Set Position (5 min): Shuffle across the goal, set feet on cue. Coaching point: Set position, hands behind the ball, attack the ball.
• Wall Volleys (7 min): Volley and half-volley returns from 3m. Coaching point: Open body, pass to the far foot, weight of pass.
• Wall Passing (7 min): 1 and 2-touch passes against a wall from 5m, alternate feet. Coaching point: Open body, pass to the far foot, weight of pass.
• 1v1 Moves Lane (6 min): Step-over, scissor, La Croqueta at each cone then burst. Coaching point: Small touches, change pace and direction, eyes up.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 17 min

FIFA 11+

Evidence-based injury prevention warm-up, parts 1-3.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 23 min

Cone Slalom

Weave 6 cones 1.5m apart, inside and outside of foot.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 33 min

2v1 Overload

2 attackers v 1 defender, commit then pass or go.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 11 min

Bodyweight Circuit

4 stations x 30 seconds: squat, lunge, plank, glute bridge.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 6 min

Jog & Stretch

Easy lap then static stretches 20-30s.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• FIFA 11+ (8 min): Evidence-based injury prevention warm-up, parts 1-3. Coaching point: Good running form; recover fully between reps.
• Solo Juggling Challenge (7 min): Beat your record: feet, thighs, head-free juggling. Coaching point: Small touches, change pace and direction, eyes up.
• Cone Slalom (10 min): Weave 6 cones 1.5m apart, inside and outside of foot. Coaching point: Small touches, change pace and direction, eyes up.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Balance & Calf Prep

Single-leg balance, calf raises, ankle hops.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

Volley Finishing

Partner serves, volley at goal; solo self-feed.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Finishing Rotation

Pass in, lay-off, finish from 14m; rotate.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

1v1 v Keeper

Attacker dribbles from halfway to beat the keeper.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Agility T-Test

Sprint, shuffle left, shuffle right, backpedal.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• Balance & Calf Prep (8 min): Single-leg balance, calf raises, ankle hops. Coaching point: Good running form; recover fully between reps.
• Finishing Reps (7 min): 30 shots at corner targets from 12m and angles. Coaching point: Hit the target first; low and across the keeper.
• Volley Finishing (10 min): Partner serves, volley at goal; solo self-feed. Coaching point: Hit the target first; low and across the keeper.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Shadow Defending

Mirror the attacker in a low, side-on stance.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

1v1 Defending Channel

Pass in, close down, jockey, show outside, tackle.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Recovery Runs

Defender starts behind; recover goal-side then engage.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

Transition Game 7v7

Win the ball: counter within 6 seconds.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Nordic Hamstring Curls

3 x 5 slow lowers; partner holds ankles.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Jog & Stretch

Easy lap then static stretches 20-30s.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• Jockey Footwork (5 min): Backwards and lateral jockey steps through cones. Coaching point: Close down fast, slow down late, side-on, stay on your feet.
• Solo Juggling Challenge (7 min): Beat your record: feet, thighs, head-free juggling. Coaching point: Small touches, change pace and direction, eyes up.
• Finishing Reps (7 min): 30 shots at corner targets from 12m and angles. Coaching point: Hit the target first; low and across the keeper.
• Volley Finishing (6 min): Partner serves, volley at goal; solo self-feed. Coaching point: Hit the target first; low and across the keeper.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

FIFA 11+

Evidence-based injury prevention warm-up, parts 1-3.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

Long Pass Switch

Driven passes 25m between partners, both feet.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Rondo 5v2

12x12m positional rondo, 2-touch.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

Vets 5v5 Small-sided

35x25m, rolling subs, no slide tackles.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Repeat Sprints

6-10 x 20-30m sprints, walk back recovery.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• GK Footwork & Set Position (5 min): Shuffle across the goal, set feet on cue. Coaching point: Set position, hands behind the ball, attack the ball.
• Wall Volleys (7 min): Volley and half-volley returns from 3m. Coaching point: Open body, pass to the far foot, weight of pass.
• Wall Passing (7 min): 1 and 2-touch passes against a wall from 5m, alternate feet. Coaching point: Open body, pass to the far foot, weight of pass.
• Wall Strike Accuracy (6 min): Strike at taped targets on a wall from 10m. Coaching point: Hit the target first; low and across the keeper.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Balance & Calf Prep

Single-leg balance, calf raises, ankle hops.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

Volley Finishing

Partner serves, volley at goal; solo self-feed.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

Finishing Rotation

Pass in, lay-off, finish from 14m; rotate.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

1v1 v Keeper

Attacker dribbles from halfway to beat the keeper.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Bodyweight Circuit

4 stations x 30 seconds: squat, lunge, plank, glute bridge.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Jog & Stretch

Easy lap then static stretches 20-30s.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• FIFA 11+ (5 min): Evidence-based injury prevention warm-up, parts 1-3. Coaching point: Good running form; recover fully between reps.
• Finishing Reps (7 min): 30 shots at corner targets from 12m and angles. Coaching point: Hit the target first; low and across the keeper.
• Volley Finishing (7 min): Partner serves, volley at goal; solo self-feed. Coaching point: Hit the target first; low and across the keeper.
• GK Wall Reactions (6 min): Throw at a wall from 4m, catch the rebound. Coaching point: Set position, hands behind the ball, attack the ball.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 8 min

Jockey Footwork

Backwards and lateral jockey steps through cones.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 7 min

Cone Slalom

Weave 6 cones 1.5m apart, inside and outside of foot.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 10 min

1v1 Moves Lane

Step-over, scissor, La Croqueta at each cone then burst.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

This is a solo week: no separate homework.

Warm-up · 5 min

GK Footwork & Set Position

Shuffle across the goal, set feet on cue.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 7 min

Volley Finishing

Partner serves, volley at goal; solo self-feed.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 7 min

Wall Strike Accuracy

Strike at taped targets on a wall from 10m.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Challenge · 6 min

1v1 Moves Lane

Step-over, scissor, La Croqueta at each cone then burst.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

This is a solo week: no separate homework.

Warm-up · 5 min

FIFA 11+

Evidence-based injury prevention warm-up, parts 1-3.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 7 min

Wall Passing

1 and 2-touch passes against a wall from 5m, alternate feet.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 7 min

Wall Volleys

Volley and half-volley returns from 3m.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Challenge · 6 min

Solo Juggling Challenge

Beat your record: feet, thighs, head-free juggling.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

This is a solo week: no separate homework.

Warm-up · 5 min

Balance & Calf Prep

Single-leg balance, calf raises, ankle hops.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 7 min

1v1 Moves Lane

Step-over, scissor, La Croqueta at each cone then burst.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 7 min

Solo Juggling Challenge

Beat your record: feet, thighs, head-free juggling.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Challenge · 6 min

Finishing Reps

30 shots at corner targets from 12m and angles.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

This is a solo week: no separate homework.

Warm-up · 14 min

Shadow Defending

Mirror the attacker in a low, side-on stance.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

GK Shot Stopping

Set on the shot, dive, recover to the next.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

GK Distribution

Roll, throw and kick to targets in cone zones.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

2v1 Overload

2 attackers v 1 defender, commit then pass or go.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Repeat Sprints

6-10 x 20-30m sprints, walk back recovery.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• GK Footwork & Set Position (6 min): Shuffle across the goal, set feet on cue. Coaching point: Set position, hands behind the ball, attack the ball.
• GK Wall Reactions (9 min): Throw at a wall from 4m, catch the rebound. Coaching point: Set position, hands behind the ball, attack the ball.
• 1v1 Moves Lane (10 min): Step-over, scissor, La Croqueta at each cone then burst. Coaching point: Small touches, change pace and direction, eyes up.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

FIFA 11+

Evidence-based injury prevention warm-up, parts 1-3.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

GK Distribution

Roll, throw and kick to targets in cone zones.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

GK Crosses and High Balls

Claim crosses at the highest point, call early.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

1v1 v Keeper

Attacker dribbles from halfway to beat the keeper.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Bodyweight Circuit

4 stations x 30 seconds: squat, lunge, plank, glute bridge.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Jog & Stretch

Easy lap then static stretches 20-30s.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• GK Footwork & Set Position (6 min): Shuffle across the goal, set feet on cue. Coaching point: Set position, hands behind the ball, attack the ball.
• GK Wall Reactions (9 min): Throw at a wall from 4m, catch the rebound. Coaching point: Set position, hands behind the ball, attack the ball.
• Solo Juggling Challenge (10 min): Beat your record: feet, thighs, head-free juggling. Coaching point: Small touches, change pace and direction, eyes up.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Balance & Calf Prep

Single-leg balance, calf raises, ankle hops.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

GK Crosses and High Balls

Claim crosses at the highest point, call early.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

GK 1v1 Breakaways

Narrow the angle, stay big, spread late.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

8v8 Pressing Game

Regain in the high zone = bonus point.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Agility T-Test

Sprint, shuffle left, shuffle right, backpedal.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• GK Footwork & Set Position (6 min): Shuffle across the goal, set feet on cue. Coaching point: Set position, hands behind the ball, attack the ball.
• GK Wall Reactions (9 min): Throw at a wall from 4m, catch the rebound. Coaching point: Set position, hands behind the ball, attack the ball.
• Finishing Reps (10 min): 30 shots at corner targets from 12m and angles. Coaching point: Hit the target first; low and across the keeper.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Shadow Defending

Mirror the attacker in a low, side-on stance.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

GK 1v1 Breakaways

Narrow the angle, stay big, spread late.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

GK Shot Stopping

Set on the shot, dive, recover to the next.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

Vets 5v5 Small-sided

35x25m, rolling subs, no slide tackles.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Nordic Hamstring Curls

3 x 5 slow lowers; partner holds ankles.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Jog & Stretch

Easy lap then static stretches 20-30s.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• GK Footwork & Set Position (6 min): Shuffle across the goal, set feet on cue. Coaching point: Set position, hands behind the ball, attack the ball.
• GK Wall Reactions (9 min): Throw at a wall from 4m, catch the rebound. Coaching point: Set position, hands behind the ball, attack the ball.
• Volley Finishing (10 min): Partner serves, volley at goal; solo self-feed. Coaching point: Hit the target first; low and across the keeper.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

FIFA 11+

Evidence-based injury prevention warm-up, parts 1-3.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

GK Shot Stopping

Set on the shot, dive, recover to the next.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

GK Distribution

Roll, throw and kick to targets in cone zones.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

Transition Game 7v7

Win the ball: counter within 6 seconds.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Repeat Sprints

6-10 x 20-30m sprints, walk back recovery.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• GK Footwork & Set Position (6 min): Shuffle across the goal, set feet on cue. Coaching point: Set position, hands behind the ball, attack the ball.
• GK Wall Reactions (9 min): Throw at a wall from 4m, catch the rebound. Coaching point: Set position, hands behind the ball, attack the ball.
• Wall Strike Accuracy (10 min): Strike at taped targets on a wall from 10m. Coaching point: Hit the target first; low and across the keeper.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.

Warm-up · 14 min

Balance & Calf Prep

Single-leg balance, calf raises, ankle hops.

What to look for: Lots of touches, everyone moving; Build effort bit by bit; Head up, scan the space. Make it harder: Add a ball each or shrink the space.

Technical (Technical/Tactical corner) · 18 min

GK Distribution

Roll, throw and kick to targets in cone zones.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Technical (Technical/Tactical corner) · 18 min

GK Crosses and High Balls

Claim crosses at the highest point, call early.

What to look for: Show once, then let them play; Both feet; first touch out of your feet; Praise effort and good decisions. Make it harder: Limit touches, then add a walking-pace then an active defender.

Game · 26 min

2v1 Overload

2 attackers v 1 defender, commit then pass or go.

What to look for: Let the game be the teacher; Freeze only now and then and ask questions; Keep score to raise effort. Make it harder: Add a condition (2-touch, target), or change numbers (overload/underload).

Conditioning · 9 min

Bodyweight Circuit

4 stations x 30 seconds: squat, lunge, plank, glute bridge.

What to look for: Work:rest suited to age; Quality over quantity; Stop if technique fails. Make it harder: Add reps or cut rest slightly week to week.

Cool-down · 5 min

Jog & Stretch

Easy lap then static stretches 20-30s.

What to look for: Slow jog and easy stretches; Recap one key learning point; Set the homework. Make it harder: Players lead it themselves.

Linked solo homework (30 min)

• GK Footwork & Set Position (11 min): Shuffle across the goal, set feet on cue. Coaching point: Set position, hands behind the ball, attack the ball.
• GK Wall Reactions (14 min): Throw at a wall from 4m, catch the rebound. Coaching point: Set position, hands behind the ball, attack the ball.
• Mobility Cool-down (5 min): Hips, hamstrings, calves, adductors at 4 cones. Coaching point: Good running form; recover fully between reps.