Numbers Down

  • Organisation

    Five cones placed 10m apart in a line.

    Players line up across the side line Players sprint between each cone.

    At each cone an exercise is carried out.

    The numbers of repetitions starts at 10 for each exercise.

    Players jog back to the start line The numbers of repetitions decrease after completing the exercise (10 down to 1)

  • Process

    Cone 1: Sit-ups

    Cone 2: Squat thrusts

    Cone 3: Press-ups

    Cone 4: Bungee jumps

    Cone 5: Knees to the chest

  • Tip


  • Field size

    Half a pitch

  • Cone margins



Ball control, Ballskill (Touch on the ball), Trapping

Passing [One touch passes, Long passing]

Shot technique/shooting [Laces, Outside of the foot]

Training Set:

Progression, Main point/Emphasis


U14 - U19, Any, Adult (from 18 years on), U6 - U13


30 min

Number of Players:

6 - 9 players, > 10 players, 1 - 5 players

Form of Training:

Goalkeeper training, Group training, Team training, Training in pairs, Methodical row

Participating Players:

Whole team


1 goalie, 3 goalies


Defensive behaviors, Groups, Offensive behaviors

Skill Level:

Any, Beginner, Advanced

Spatial Behavior:


Training Location:

Indoor, Grass field

Author: Simon Görbing

Similar exercises - Training set:

Progression, Main point/Emphasis

Passing in a Box with Combinations Variation I
Two-zones possesion and pressure
Passing 3

Similar exercises - Duration:

30 Mins

Body Conditioning
3 o 2 transittion
Smallteam-game with goalzones

Similar exercises - Author:

Simon Görbing

Speed of Play - Technical Warm Up