MUFC1994 Drills

Discuss your training routine and techniques you are practicing
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NewBornProdigy
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Posts: 2695
Joined: 23 May 2008, 19:51

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if you still need more MUFC1994 just reply and i'll see what i can do!

NewBornProdigy's Drills

red font: simple and effective way to do drills
green font:more advanced and game realistic way to do drills

Shooting Drills

Group A

Drill 1
wall, ball, bout 15 yards of space...100 times per foot
Stand infront of a wall, two markers on the wall, practice instep drive 50 times with both feet and side foot with bith feet...
preform drill while running

Drill 2
wall, ball, bout 15 yards of space... 100 times per foot
make 3 vertical lines with a marker, practice instep drive 50 times with both feet and side foot with bith feet...
shoot first time

Drill 3
Goal(small or large), 4 markers,ball...score 100 points
set up the markers on the four corners of the goal, give 10 points for hitting the top corners and 5 for hitting the bottom. while running from midfeild shoot at about 20 yards.. score 100 points
juggle the ball on the 18 yard line and volley, swap feet when you score

Drill 4
Goal(small or large), ball... 20 times
while running from midfeild shoot at about 20 yards distance, everytime you miss do 10 push ups
while running from midfeild shoot at about 20 yards distance trying to hit the crossbar, everytime you miss do 10 push ups

Group B

Drill 1
Goal(small or large), ball... 20 times per foot
kick ball high in air and chase then half volley, no closer than 18 yards
kick ball high in air and chase then full volley, no closer than 18 yards

Drill 2
Goal(small or large), ball, cone...20 times per foot
Beat Defender(cone) in 1v1 and shoot, hard and low preferably
beat defender on weak side and hit post

Drill 3
Goal(small or large), ball, rebouder or someone to play 1-2... 20 times per foot
play 1-2 with rebounder and shoot 1st time from about 18 yards, 10 instep, 10 outside
Try Hit Post, try not to break stride, and change kick techniques (side foot, curling)

Drill 4
wall, ball, bout 15 yards of space...50 times
Head the ball to a wall, concentrate on hitting with forhead
Practice downward headers, bouncing headers, flick on's, power headers and clearences

Passing Drills

Group A

Drill 1
Wall, Ball, Two Cones to make a ‘gate’…. 10times per foot
Do 20 1-touch Passes With A Wall, Then quickly turn and pass between the gate set up about 20 yards away
Instead of low pass to the gate, Long Pass The Ball to it

Drill 2
Ball, 8 cones…20 times per foot
Set up the cones into 4 gates (number them), set them up in a kind of semi circle, look behind you and call the gate number then turn with the ball and pass to that gate staright away… you should be about 20 yards away from the gates
Call the number of the gate, juggle up to ten then flick the ball overhead and pass to that gate with a volley (controlled volley)

Drill 3
Wall, 6 cones, Ball...10 times per foot
set up a 2 cone gate about 20 yards away from the wall, play a 1-2 with the wall and 1st time pass the ball into the gate
set up a 2 cone line and a 4 cone box about 20 yards away from the wall, play a 1-2 with the wall and take one touch but it can't go past the cone line and pass the ball into the box, the ball must stop inside the box

Drill 4
Ball, 4 cones...10 times per foot
set up a 4 cone box about 30 yards away from your starting point, begin running with the ball and pass the ball into the box, the ball must stop inside the box
set up a 4 cone box about 20 yards away from your starting point, facing away from the box begin juggling the ball and flick it over your head and volley it into the box (controlled volley) the ball must stop inside the box

Volley Drills

Group A

Drill 1:
Wall, ball, bout 15 yards of space...50 times
Juggle the ball, then volley the ball to the wall, when the ball comes back to you control it and continue juggling, then repeat as many times possible without letting the ball drop.
Juggle the ball, then volley the ball to the wall, when the ball comes back to you stall it and continue juggling, then repeat as many times possible without letting the ball drop.

Drill 2
Wall, ball, bout 15 yards of space...50 times per foot
kick the ball to the wall, and 1st time finish the ball 90degree's set up a target for you to finish into
Let the ball come across your body and finish with your far foot 90degree's

Drill 3
Goal(small or large), ball... 50 times
Juggle the ball about 18 yards away from the goal and volley for the crossbar
Do different types of Volleys, 10 Overhead, 10 Scissor kick, 30 jumping

Drill 4:
Wall, Goal(small or large), ball... 100 times
Kick the high in the air (slightly in-front of you) run onto the falling ball and volley it out of the sky, aiming for the goal.
Volley the ball to the wall, pretty high and so it rebounds in-front of you and volley it toward the goal, don’t let it bounce.

Weak Foot Drills

Group A

Drill 2
wall, ball, bout 15 yards of space...50 times per kick technique
Practice Instep drive, Side foot, inside curl and outside curl with your weak foot, against the wall
Practice Instep drive, Side foot, inside curl and outside curl with your weak foot, 1st time against the wall

Drill 3
area to cross to(20 yards of space), ball,3 cones...30 times
Set up two cones as a crossing gate, and one about 18 yards away as a target, run up the line (left wing, if weak foot is right) parellel to the gate, cut back and cross to far cone
move to opposite side of the space (right wing, if weak foot is right) set up the cones and cross without cut back, 20 with weak foot, 10 Rabona, 10 Outside of strong foot

Drill 4
Goal(small or large), ball... Score 10 times
juggle around 18 yards away from goal and volley with your weak foot for goal
Juggle only using your weak foot around 18 yards away from goal and volley with your weak foot aiming for the crossbar

Set Piece Drills

Group A

Drill 1
Tire (any object with a hole in it would work), rope, Goal (full sized preferably)…
Hang the tire off the crossbar of the goal and kick the ball at the tire, from about 20-25 yards away
Hang the tire off the crossbar of the goal and kick the ball through the tire, from about 20-25 yards away

Drill 2
Ball, Goal, Corner Flag (preferably a tall object, those plastic free-kick walls would be ideal)…
Place the object in line with the near post about 10 yards away from you and curl the ball around it into the net, from about 20-25 yards away
Place the object slightly beyond the far post about 10 yards away from you and curl the ball around it into the net, from about 20-25 yards away

Drill 3
Ball, 25 Yards of space, 2 Cones…
Make a gate with the 2 cones and cross the ball through them, from about 20-25 yards away
Take away one of the cones and then cross the ball trying to hit the cone Place the object in line with the near post about 10 yards away from you and curl the ball around it into the net, from about 20-25 yards away

Group B

Drill 1
Blindfold, Goal (full sized preferably)…
Take penaltys
Take penaltys with blindfold on

Drill 2
Ball, Goal (Small or Large)…
Take free kicks using your favorite free kick technique, from about 20-25 yards away
Take free kicks aiming for the crossbar of the goal, from about 20-25 yards away

Drill 3
Ball, Full Sized Pitch and Goal…
From one corner swing the ball in and try score, then go to the opposite corner and repeat using your weakfoot
From one corner swing the ball in and tryhit the crossbar, then go to the opposite corner and repeat using your weakfoot

Dribbling Drills

Group A

Drill 2
A Ball, Goal(small or large), 10 cones...20 times per foot (1 shot=1 rep)
Set up the cones as 5 gates about 1 metre apart each, to dribble through, have them in a slight zig zag towards goal, Dribble at full speed only touching the ball at each gate (but you have to touch the ball at each gate) do this without breaking stride, have a shot straight after you burst past the fifth cone
Use a body feint or move at each gate without slowing down

Drill 3
A Ball, Goal(small or large), 20 cones, large object...10 times per foot (1 shot=1 rep)
Set up the cones as 10 gates about a half metre apart each, to dribble through, have them in a straight line towards goal, Dribble at full speed only touching the ball between each gate, then put the large object at the end of the gates and do a move around it and shoot on goal
take away the cones and from about 10 metres back sprint at full speed towards the large object touching the ball with each step, do a move or body feint and get past the object and shoot

Group B

Drill 1
Ball or cone...10 minutes
Do stepovers around the ball while stationary, everytime you touch it do 10 situps, remember to keep your head up
Do drag stepovers and reverse stepovers around the ball, everytime you touch it do 10 situps, remember to keep your head up

Drill 2
Ball, 10 Cones, Goal(small or large)...25 times per foot (1 shot=1 rep)
Set up the cones in a straight line, lateral shuffle (zig zag) with the ball in and out of them, use as few touches possible
Using a single touch to get round each cone and using only one foot (preferably your weaker) to cut, increase the speed and always keep your head up

Speed Drills

Group A

Drill 1
10 Cones, 50 Yards of Space…5 times
Do ten pushups and sprint 50 yards, take about a minutes rest then sprint with high knees through the cones (which are all lined up about a yard apart each)
Do +10 pushups and add +10 cones to the course

Drill 2
4 Cones, 20 yards of space...10 times
set up the cones in a line about 5 yards apart each, sprint for the first 3 then de-accelearte for the last 5 yards
bring the ball

Wall Drills

Group A

Drill 1:
Wall, ball, bout 15 yards of space...50 times per foot
Pass the ball to the wall and on the return pass the ball first time back to the wall
Same as above but, Kick the ball high and check to the ball (place targets on the wall)

Drill 2:
Wall, ball, bout 15 yards of space...20 times per foot
Juggle the ball, then volley the ball to the wall, when the ball comes back to you control it and continue juggling, then repeat as many times possible without letting the ball drop.
Juggle the ball, then volley the ball to the wall, when the ball comes back to you stall it and continue juggling, then repeat as many times possible without letting the ball drop

Drill 3:
Wall, ball, bout 15 yards of space...50 times
Kick the ball to the wall, and flick the rebound overhead and control
Kick the ball to the wall, and flick the rebound overhead and volley at target

Drill 4:
Wall, ball, bout 15 yards of space...20 times per foot
kick the ball to the wall, and 1st time finish the ball 90degree's set up a target for you to finish into
Let the ball come across your body and finish with your far foot 90degree's

Drill 5:
Wall, ball, bout 15 yards of space...10 times per technique
Pass the ball to the wall and use turning technique (stepover turn, double cut turn, cruyff chop turn) to turn and shoot or pass at a target
Same as above but, Kick the ball high and check to the ball


Drill 6:
Wall, ball, bout 15 yards of space...50 times per foot
Play 1-2 with the wall
Play lofted 1-2 while running, and try do more then one 1-2 in succession with only one touch each time the ball comes to you

Ball Control Drills

Group A

Drill 1:
Ball, 5 Cones, Goal...10 times per foot
Set up the cones in a line, facing away from the cones flick the ball overhead and control, zig zag dribble through the cones and shoot
when controlling try catch the ball in a stall

Drill 2:
Ball, Goal...20 times
Kick the ball high in the air, chase it down, control and shoot at the goal try be no closer than 18 yards
Kick the ball high in the air, chase it down, control and try keep it in the air until the shot, try be no closer than 18 yards

Drill 3:
Ball...10 times
find about 20 yards of space, and try sprint while juggling the ball for the whole distance
do the drill with a size 1 ball

Drill 4:
Ball...10 minutes
this is a juggling routine, try do 200 juggles without dropping the ball, try to make it more difficult by adding in maradona 7 and simple juggling tricks
after every 20 juggles try a trick

ok man i have a load more if i missed an area just tell me and i'll post more :D

but in saying that you should really only need 2 or 3 drills per skill, try find which drills would help your weakness' most and pick them, i hope all this helps!!!

MUFC1994
Veteran Member
Posts: 1227
Joined: 30 Jun 2008, 17:30

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hey thx man ill take a look at it when i have more time. but it looks great! especially the color lol.

NewBornProdigy
Admin
Posts: 2695
Joined: 23 May 2008, 19:51

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10 commandments

viewtopic.php?t=13035

viewtopic.php?t=13033

viewtopic.php?t=13163

viewtopic.php?t=13327

Agility Drills

tips... STRETCH whenever you think of it, it helps your agility and power SOOOOOOOOO much

Drill 1:
Ball, 5 cones...10 times
Slalom Sprint (weave in and out at full speed) with the ball, through the cones
touch each of the cones as you weave through them

Drill 2:
Ball or cone...10 minutes
Do stepovers around the ball while stationary, everytime you touch it do 10 situps, remember to keep your head up
do stepovers while moving as fast as you can, everytime you touch it do 10 situps, remember to keep your head up

Drill 3:
Ball, 5 cones... 5 times
set 4 cones in a box 10 yards apart each (label them A-D) then do this circuit, at A sprint to B then shuffle left to C and jog backwards to D and Sprint back to A
set 4 cones in a box 10 yards apart each (label them A-D) then put the fifth cone in the middle, start at the middle (Cone E) and sprint to A, then back to E, turn and Sprint to B, then Sprint Back to E etc.

Speed Drills:

Drill 1:
4 cones... 5 times
set up the 4 cones 10 yards apart, start by accelearting a little more at each cone until you reach full speed (between cone 3-4)
do alternate starts eg. 10 push ups then the drill, or jog away from the start then turn and sprint the drill

Drill 2:
10 cones... 5 times
with each cone about 2 yards apart, sprint with high knees through them
shorten the cones to 1 yard apart each or increase to 3 yards

Power & Plyometrics Drills

ok no real drills for this but (very basic, yet effective) advice

you want to get powerful not strong, but to get powerful you must first become strong, so with weights and body weight execrcise's build up a good foundation of strenght (concentarte on, legs, lower torso [core], upper torso [chest and shoulders], arms) once you feel you are strong you need to convert this to power

hence plyometrics, a good way of converting leg strenght to power

sprinting is a way of converting core and leg strenght to power

a punch bag or boxing is a great way to convert upper body strenght to power (and in boxings case your whole body)

http://expertfootball.com/training/plyometrics.php

i copied the next bit off something (but i cant remember what :shock: )
Jump Running
This is one of the easiest plyometric exercises. Simply run in 'slow motion' landing on alternate feet. Try to achieve as much height and distance with each stride as possible. For every right and left foot strike, count one repetition.

Bounding
1. Mark out a series of small cones or obstacles about 3 feet apart in a straight line. The number of obstacles depends on the number of repetitions you are performing.
2. Start behind the first obstacle in a semi squat position.
3. Jump as high and far as possible over each obstacle. It's a good idea to practise first to gauge how far apart you should set the markers. Again try to minimise ground contact time.
4. You can use anything to jump over, a training top or even just a line on a track.

Ricochets
1. Mark out a small box shape on the floor (about 2 feet square) with paint or chalk.
2. Keeping your feet together, start at one corner of the box and perform small jumps from corner to corner in a random manner.
3. For this exercise the emphasis should be on speed and rate of leg movement rather than height.
4. Each ground contact is 1 repetition.

Lateral Jumps
This is an advanced plyometric exercise. Build up to it over several weeks. Keep the total number of sets for advanced exercise down to 3-6.
1. Stand alongside a bench, box or cone approximately 30cm high.
2. Keeping your feet hip distance apart jump sideways as high over the obstacle as possible.
3. Immediately jump back to the start position minimising ground contact time. This counts as one repetition.
4. You can use anything to jump over, a training top or even just a line on a track. Just make sure you discipline yourself to jump as high as possible.

Depth Jumps
This is an advanced plyometric exercise. Build up to it over several weeks. Keep the total number of sets for advanced exercise down to 3-6.
1. Stand on a box, bench or sturdy chair approximately 30-40cm high.
2. Step off the bench (don't jump off) and as soon as you land explode vertically as high as you can.
3. Try to minimise ground contact time i.e. don't sink down into a deep squat before jumping up.

Stamina Drills

tips: 2 types of stamina training:
anaerobic (muscle endurance) Drill1
this is your ability of your muscles not to tire and fatiuge and learn to dispense of lactic acid, this consist's of short burst's of high intensity exercie followed by rest 85-90%
aerobic (cardio endurance) Drill2
your heart and lungs ability to work consistently for long periods, this should be constant running at a staedy pace 60%

you must do both in moderation to keep ultimatly fit (both types of drills will also mildly give you other benifits (eg. aerobic long distance running will make your muscle tire and give you some anaerobic benifits

Drill 1:
a large area of space... 5 times
mark out 6 way-points (about 100-200 metres apart) sprint to each one and rest at each one for roughly 5-10 seconds
instead of resting continue jogging (not sprinting) for the resting period

Drill 2:
a large area of space (a soccer pitch would suffice)... once
run 5-10 km, say a lap of a footie pitch is 0.5 km, then do 10-20 laps (make sure you bring an MP3 with you this gets quite boring)
bring a ball with you (this can make it very very difficult so don't try it unless you will be well able)

hope this sorts you now :D

MUFC1994
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Posts: 1227
Joined: 30 Jun 2008, 17:30

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um....WOW :shock: these are amazing! thx so much!!!! :P :D :)
"The road to athletic greatness is not marked by perfection but the ability to constantly overcome adversity and failure."

NewBornProdigy
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Posts: 2695
Joined: 23 May 2008, 19:51

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dude how i like the sig :D

i feel very privleged that you used it

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