Football Training Plan for RW/RM/LM/CM
Focus: Physical Build/Strength and Stamina
Individual Training
- Resistance Sprint to Ball Shield: Sprint 20m with a resistance band tied to a fixed object. At the end,
simulate shielding the ball against a dummy or wall, holding firm for 10 seconds to develop core and leg
strength.
- Cone Sprint + Weighted Jump: Sprint between 5 cones (5m apart), and after each sprint, do a vertical jump
holding 5-10kg dumbbells. Builds explosive power and cardiovascular endurance.
- Wing Run Intervals: Full-pitch wing sprints (box to box) with jogging recoveries. 10 reps total, maintaining
top speed down the line mimicking game transitions.
- Burpee-to-Acceleration Drills: Do a burpee, then immediately accelerate into a 10m sprint. Builds explosive
acceleration and stamina under fatigue.
- Wall Lean Isometric Holds: Lean into a wall (30° angle) in a sprint position hold for 30 seconds each leg.
Great for single-leg power and balance under pressure.
Partner Training
- 1v1 Shoulder Challenge Dribble: Partner applies shoulder pressure as you dribble through cones. Focus on
maintaining control and balance under contact.
- Partner Resistance Band Sprint: Partner holds a resistance band around your waist while you sprint
10-15m. Helps build acceleration power and lower body strength.
- Pass and Press Drill: One-touch pass with partner, then 10m press sprint after each pass. Simulates
pressing after passing in game transitions.
- Dribble Tag: Try to tag your partner while both are dribbling in a confined area. Excellent for stamina,
direction changes, and reactive agility.
- Push-and-Go Sprint Drill: Partner gives a push to simulate contact, immediately sprint 15m. Builds recovery
and explosiveness post-contact.
3 Player Training
- Triangle Shield and Pass Drill: One player shields the ball from the other two, then lays it off. Rotate roles.
Improves strength and composure under pressure.
- 3-Corner Shuttle: Players form a triangle. Sprint from one point to another on command. Mix in ball control.
Builds short burst stamina.
- Continuous 3-Player Press Drill: 2 players keep the ball with one touch, the third constantly presses for 30
seconds. Rotate. Builds both fitness and pressing stamina.
- Contact Hold + Quick Pass Drill: Player holds off light pressure while receiving and making quick passes.
Develops strength in tight spaces.
- 3-Man Reactive Sprint: One player calls direction (left, right, center), others react and sprint to cone. Builds
explosiveness and focus under fatigue.
Team Training (5 Players)
- Rondo with Contact: Regular rondo but defenders allowed light shoulder pressure. Enhances shielding,
composure, and decision-making under pressure.
- Wing Sprint Chains: Players sprint down the wings, overlap, and cross while another supports. Then jog
back in recovery. Builds wing stamina and coordination.
- Ball Retention with High Press: One team keeps possession while the other team presses high for 30s
bursts. Focuses on stamina, pressing and real-game energy output.
- 1v1 Duel Circle: In a 10x10m grid, players take turns in physical 1v1 duels with the ball. Build grit and
game-relevant strength.
- Box-to-Box Transitions: Full-team sprints from one box to another, stop, then back. Include a pass or action
at each end. Mimics full-speed transitions.
