Annual training plan · U14–U23

Week 16: Dribbling, Heading & Rondos

3 complete training sessions with 12 drills – created by licensed coaches. Open every drill in the easy2coach web app with one click.

This week’s focus

In recent weeks, a lot of work has been done on group and team tactical topics – wing play, transition play, build-up and compact defending.

But even after the move from small-sided football to the full-size pitch, technical and individual tactical development should not be neglected. That is why the next two weeks include various technique practices on the one hand and small-sided games with small team sizes on the other.

The technique training basically covers all areas – receiving the ball, dribbling, passing, heading and finishing.

The small-sided games should above all ensure that players get lots of touches, often look for 1 vs 1 situations and get to a finish purposefully. These small-sided games are also ideal for internalising basic behaviours in football. Examples are:

  • Making the pitch big in possession
  • Moving compactly and in relation to the ball when defending
  • Behaviour in a wide range of 1 vs 1 situations
  • Showing for the ball and getting free: running feints, looking for free space again immediately after passing, showing in an open body position, coordinated movement to get free
  • Fast transitions
  • Playing out overloads

Author Luis Österlein

Session 1

4 drills

The focus of this session is on dribbling. The training begins with various dribbling tasks that the coach sets using audible or visual signals. This forces the players to look up from the ball again and again while carrying it.

This is followed by an exercise in competition format on dribbling at speed. It can be held either as an individual competition between two players or as a relay competition between 2 teams.

In the 3rd exercise of today's training session, a small-sided game is played in a 3+1 vs 3+1. The target players each stand between 2 dribbling goals. They have to receive a pass before a dribbling goal may be dribbled through. Demand that the players look for a forward run immediately after the target player has received the ball.

The training is rounded off with a finishing drill preceded by dribbling at speed. In this exercise, place emphasis on your players taking the ball in their stride with their 1st touch and dribbling and finishing with the outside foot, the “foot furthest from the opponent”.

Coaching points for this session
  • Look up from the ball
  • Demand two-footed dribbling
  • Dribbling with the foot furthest from the opponent
Drill 1

Grid Dribbling with Various Tasks

15 min20 x 20 metres

The players dribble in their square freely or only with the right or only with the left. On visual and acoustic signals they carry out additional tasks:

  • Clapping hands: crouch over the ball
  • Raising the right arm: swing the ball between the legs
  • Raising the left arm: control the ball with the sole
  • Two whistles: change square clockwise
  • Three whistles: change square anticlockwise
  • One whistle: change square diagonally
Equipment & set-up

Pitch: One large square with four smaller squares at its corners.

Equipment: Cones and tall cones as well as one ball per player.

Players: The players are divided evenly among the four smaller squares.

Coaching points
  • Pay attention to close ball control.
  • Look up from the ball.
  • Constantly build in changes of pace and direction.
Drill 2

Dribbling Training: Dribbling at Speed

15 min
  • Both players dribble into the square at the same time and then through the cone goal on the given side.
  • Who dribbles through the cone goal first?
  • The drill can also be run as a team competition.

Variations: Dribble only with the right foot, only with the left foot, only with the inside of the foot or only with the outside of the foot.

Equipment & set-up

Pitch: Twelve tall cones or cones form a square with cone goals.

Equipment: 12 tall cones or cones and several balls.

Players: Two players start at the same time.

Drill 3

Game: Dribbling Through Different Goals

20 min
  • The game is played 3 + 1 vs 3 + 1.
  • One target player per team operates behind the opposition's dribbling goals.
  • The target players must be passed to in front of a dribbling goal and play the ball back.
Equipment & set-up

Pitch: Tall cones mark the playing area, eight cones mark the dribbling goals.

Equipment: 8 cones, tall cones and several balls.

Players: Two teams, each with three outfield players and one target player.

Drill 4

Dribbling at Speed with a Finish

20 min
  • Both goalkeepers start the action at the same time by rolling the ball into the path of the player next to them.
  • The players take the ball into their stride, set off dribbling at speed through the poles and finish on goal.
  • They then join the queue on the other side, so that a rotation is created.

Variations:

  • Start on the other side and dribble and shoot with the other foot.
  • The coach calls out whether to dribble through the poles, around the outside or around the inside.
  • The players play a ground pass and a lofted pass to each other at the same time and take it into their stride.
Equipment & set-up

Pitch: Two goals, with poles and tall cones in between as shown in the graphic.

Equipment: 2 goals, 4 poles, 6 tall cones and 4 to 8 cones.

Players: Two goalkeepers as well as one group of players next to each goal.

Coaching points
  • Take the ball straight into the stride.
  • Look up from the ball once more before the finish.
The complete session as a ready-made training plan – with animated drills in the web app. Go to the web app

Session 2

4 drills

In this session, the technical focus is on heading. In the first and last exercise, one heading exercise each is carried out. The players get to know different heading techniques and are taught what to pay attention to when executing them.

The 2nd and 3rd exercises are small-sided games in which the focus is on defensive transition (Exercise 2) and on exploiting an overload (Exercise 3).

The last exercise of the training session is a heading competition between 2 teams. The teams take turns to receive a throw from a team-mate, which they try to head into the goal. Make sure that, as with crosses, the players make diagonal runs and head the ball powerfully and accurately towards the near post. Also make sure that the players arch their back enough and hit the ball centrally with the broad part of the forehead.

Coaching points for this session

Heading:

  • Take off with a run-up
  • Watch the ball's flight path closely
  • Arch the back to build up tension
  • Head with the broad surface of the forehead
  • Meet the ball at its highest point where possible
Drill 1

Ball Handover Heading

20 minCentre circle
  • The players in the centre run towards the players on the outside and receive a throw, which they return with a header, an instep drive or something similar.
  • The players in the middle then run towards a new outside player.
Equipment & set-up

Equipment: Enough balls; foam balls are suitable for younger players.

Players: Two groups — one inside, one outside.

Coaching points
  • Have many different heading techniques performed: from a braced step, with a one-footed take-off or as a downward header.
Drill 2

Double Action: Finish and 2 vs 2

20 minDouble penalty area.

The first players of the Groups A and B dribble forward at the same time and finish at the penalty area line.

  1. Immediately after the shot both switch to defending.
  2. They play 2 vs 2 against the first players of the Groups C and D, who now attack.
  3. If no goal is scored within one minute, the action is stopped and all players leave the playing area.

The next two players of the Groups A and B then start.

Equipment & set-up

Pitch: Double penalty area, marked out with four cones. At both ends there is a goal with a goalkeeper.

Equipment: 2 goals, 4 cones, 8 to 12 balls.

Players: Four groups A, B, C and D as shown in the graphic. The Groups A and B have the balls.

Coaching points
  • Encourage 1 vs 1 situations with feints and dribbling.
  • Lose no time after the finish.
  • Insist on very quick finishes.
Drill 3

Small-Sided Game: 3 vs 3 + 1

25 min
  • The game is 3 vs 3 with one neutral support player playing with the team in possession.
  • The support player may not be challenged. To keep up the pace and intensity, the support player is given a touch limit — ideally one or two touches.
  • The remaining players have three touches; two are also possible.
Equipment & set-up

Pitch: About ten cones mark out the playing area; two full-size goals stand at the ends.

Equipment: 2 full-size goals, 10 cones and several balls.

Players: Two teams of three plus one neutral support player.

Coaching points
  • Use the numerical advantage cleverly.
  • Finish quickly.
Drill 4

Heading Competition

15 minPenalty area
  • The team-mates stand diagonally opposite each other about nine metres apart.
  • The players take turns heading at goal from the line after a throw.

Variations: Run it as a competition — which team is the first to score 5, 10 or 15 goals?

Equipment & set-up

Equipment: Enough balls and 1 full-size goal; younger players do the drill with foam balls.

Players: Teams of two players each plus one goalkeeper.

Coaching points

Coaching Point

  • Have the drill run as a competition. Which team is the first to score 5, 10 or 15 goals

Session 3

4 drills

It starts with a form of rondo in a 6+1 vs 2. Depending on the age group and ability level of your players, you can adjust the difficulty for the players in possession through the number of touches. If the ball is kept within the team without any problems with 2 touches, you can introduce the rule that every 2nd pass has to be played first time. If the players still manage a high number of passes, have them play first time only.

After the rondo, the session continues with a passing drill to improve lofted balls. The high passes should be played with as little spin as possible, to make it easier for the team-mate to control the ball. If the lofted balls are already reaching the team-mate very accurately and are being controlled well, demand more pace on the balls. In a match, this can be very helpful for allowing the ball to be received without pressure from opponents.

To finish, a positional play exercise and a small-sided game are carried out, each in a 5 vs 5.

Coaching points for this session
  • Emphasise two-footed passing
  • Play passes as firmly as necessary and as accurately as possible
  • Receiver has an opponent behind: pass to the foot furthest from the opponent
  • Receiver has space ahead: play the ball to the front foot or into their path
Drill 1

Rondo - 6+1 vs 2

15 min

The game is played 6 + 1 vs 2 for possession.

  • The players in possession try to pass the ball among themselves without the defenders winning it or playing it out of the area.
  • The player inside the area acts as a passing option for the outside players.
  • If the defenders win the ball, the player who lost it swaps position and role with the defender who has been in the middle the longest.
Equipment & set-up

Pitch: The playing area is set up with six cones.

Equipment: 6 cones and at least 1 ball.

Players: Six players are positioned on the outside, three in the middle. One of the inside players plays together with the outside players.

Coaching points
  • Depending on the ability of the players, have every pass or every second pass played first time.
  • Demand passing with both feet.
Drill 2

Lofted Ball + Lay-Off + Short Pass

15 min
  • Player A plays a long lofted ball to Player C, who lays it off to Player D.
  • Players A and B swap positions.
  • Player D lays the ball off to Player C.
  • Player C plays a lofted ball to Player B.
Equipment & set-up

Pitch: Four cones mark the positions.

Equipment: 4 cones and several balls.

Players: Pairs at positions A and B as well as C and D.

Coaching points
  • At the start of the drill, always control the lofted ball first and play it on with the second touch.
  • Plant the standing foot to the side and behind the ball.
  • Play the ball with the inside of the instep and without spin.
Drill 3

Positional Play: 5 vs 5 with Outside Players

25 min
  • A free 3 vs 3 is played in the area.
  • The outside players must play the ball back after receiving a pass.
  • If a team completes a set number of passes, it gets a point.
Equipment & set-up

Pitch: Cones mark the playing area.

Equipment: Cones and several balls.

Players: Two teams of five players each — three in the area, two as outside players.

Coaching points
  • Depending on the ability level, let the outside players play first time only or with a maximum of two touches.
Drill 4

5 vs 5 Knocking Over Tall Cones

30 min
  • A 5 vs 5 is played inside the marked area.
  • The task of the teams is to pass into the opposition end zone.
  • The receiving player runs onto the ball and tries to knock over a tall cone first time.
  • The team that is first to knock over all three tall cones in the opposition end zone wins.
Equipment & set-up

Pitch: Cones mark out the playing area with two end zones; there are three tall cones in each end zone.

Equipment: 6 tall cones, cones and several balls.

Players: Two teams of five.

More on this topic Overloads · 2 ready-made sessions View sessions →
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