Before the main training session starts, a technically clean warm-up is worth the effort. It not only activates the muscles but also improves passing and two-footed ability. The following two exercises are organized in groups of three, are simple to set up, effective, and immediately bring tempo and precision to your training – ideal for all levels.
Exercise 1 – Fast Passing Sequence – One Player on the Move
Set up a triangle with sides of approximately 2 meters as shown in the diagram. One player stands between the two front cones, another player to the left side next to them. The passer (with the ball) positions himself about 3 meters in front of the two cones.
Sequence:
- A passes with the left foot to B.
- B returns the pass with the right foot to A and runs around the cone to the opposite side.
- A immediately passes with the left foot to C.
- C returns the pass with the right foot to A.
- A passes with the right foot out to B.
- B returns the ball with the left foot to A and again runs around the cone to the other side – and so on.
After a few rounds, rotate positions: A becomes B, B becomes C, and C becomes A.
Coaching Point:
Quick, precise, and well-weighted short passing with both feet.
Exercise 2 – Passing Combination with 180-Degree Turn
Create a 3×5 meter rectangle using cones. Two players each position themselves with a ball about 2–3 meters outside the rectangle. One player operates inside the rectangle.
Sequence:
- A passes with the left foot to B inside the rectangle.
- B returns the pass with the right foot to A and sprints to the other side.
- C plays a right-footed pass into B’s run.
- B returns the ball with the left foot to C – and the sequence continues.
After a set number of repetitions, players switch roles.
Coaching Point:
Outside players should always pass to the designated foot (left/right) of the moving player.