Session guide · Adult

How to build a training session for Adult

A 90-minute session, step by step: warm-up, technical, game, conditioning and cool-down, built from the We Are Matchday drill library.

Download the Adult programmes PDF All programmes

Session at a glance

Block	Time	Activity
1. Warm-up	14 min	Shadow Defending
2. Technical	18 min	Rondo 5v2
3. Technical	18 min	Passing Diamond
4. Game	26 min	Vets 5v5 Small-sided
5. Conditioning	9 min	Repeat Sprints
6. Cool-down	5 min	Mobility Cool-down

Squad size: 14-22 · Focus this example: Passing · Kit: 20 cones, bibs in 2 colours, a ball each, 2 small goals, water.

Step by step

Warm-up · 14 min

Shadow Defending

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

Players: 2+ · Equipment: cones, bibs, balls

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 / reduce the space

Technical · 18 min

Rondo 5v2

12x12m positional rondo, 2-touch.

Players: 7+ · Equipment: cones, bibs, balls

What to look for

Show once, then let them play
Both feet, first touch out of feet
Praise effort and good decisions

Make it harder: Limit touches, add a walking-pace then active defender

Technical · 18 min

Passing Diamond

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

Players: 6+ · Equipment: cones, bibs, balls

What to look for

Show once, then let them play
Both feet, first touch out of feet
Praise effort and good decisions

Make it harder: Limit touches, add a walking-pace then active defender

Game · 26 min

Vets 5v5 Small-sided

35x25m, rolling subs, no slide tackles.

Players: 10+ · Equipment: cones, bibs, balls

What to look for

Let the game be the teacher
Freeze only now and then, ask questions
Keep score to raise effort

Make it harder: Add a target or condition (e.g. 2-touch), change numbers (overload/underload)

Conditioning · 9 min

Repeat Sprints

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

Players: 1+ · Equipment: cones, bibs, balls

What to look for

Work:rest ratios suited to age
Quality over quantity
Stop if technique fails

Make it harder: Increase reps or reduce rest a little week to week

Cool-down · 5 min

Mobility Cool-down

Hips, hamstrings, calves, adductors at 4 cones.

Players: 1+ · Equipment: cones, bibs, balls

What to look for

Slow jog and easy stretches
Recap one key learning point
Set the homework

Make it harder: Players lead it themselves

The Adult programmes

6-week pre-season: 6 weeks, foci Fitness, Passing, Dribbling, Shooting, Defending. 3 team sessions a week plus a match, with linked solo homework each week.
6-week in-season: 6 weeks, foci Passing, Dribbling, Shooting, Defending. 3 team sessions a week plus a match, with linked solo homework each week.
4-week off-season (solo): 4 weeks, foci Dribbling, Shooting, Passing, Fitness. Solo sessions only, 3 a week.
6-week goalkeeper: 6 weeks, foci Goalkeeping. 3 team sessions a week plus a match, with linked solo homework each week.

Each week in the PDF lists the days, a full session with diagrams and the linked solo homework.

Linked solo homework

Warm-up, 5 min: GK Footwork & Set Position – Shuffle across the goal, set feet on cue
Technical, 7 min: Wall Volleys – Volley and half-volley returns from 3m
Technical, 7 min: Wall Passing – 1 and 2-touch passes against a wall from 5m, alternate feet
Challenge, 6 min: 1v1 Moves Lane – Step-over, scissor, La Croqueta at each cone then burst
Cool-down, 5 min: Mobility Cool-down – Hips, hamstrings, calves, adductors at 4 cones

Set this at the cool-down so it practises the same skill as the session.

Safety and heading guidance

FA adult guidance: limit to 10 higher-force headers (long passes, crosses, set pieces) in one session a week.
Check the area for hazards; goals must be anchored.
Water breaks every 15-20 minutes; adjust for heat and cold.
Have a first-aid kit and emergency contacts; follow your club's safeguarding policy (DBS-checked coaches for under-18s).

Source: The FA heading guidance. General guidance only; adapt to your players.