Annual training plan · U14–U23

Week 2: Receiving, Shooting & Heading

4 complete training sessions with 13 drills – created by licensed coaches. Open every drill in the easy2coach web app with one click.

This week’s focus

In the 2nd training week, too, the focus is still on the technical basics. The first two sessions work on receiving the ball and taking it in the stride, after both high and ground passes. Sessions 3 and 4 then deal with shooting and heading.

Author Luis Österlein

Session 1

4 drills

Secure combination play requires good ball control as well as good passing and movement to get free. Besides the quality of the first touch, flexibility in controlling the ball or taking it in stride also matters – left, right, inside of the foot, outside of the foot or combined with a body feint.

But scanning also plays a major role in ball control. After all, a good first touch is even more valuable if it also sets up a sensible follow-up action.

Drill 1

Simple Passing/First Touch and Taking the Ball in Stride II

20 min8 x 5 metres, variable depending on ability level and number of players.

Two players face each other, each behind a cone, and pass the ball to one another.

  1. Player A passes the ball straight (longline) with the left inside of the foot to Player B.
  2. Player B takes the ball with the right inside of the foot onto the left foot and passes back to Player A with the left inside of the foot.
  3. Player A performs the first touch and takes the ball in their stride with one touch from the right foot onto the left foot and passes to Player B again.

Variations:

  • Both players stand behind a cone and play diagonally: Player C passes diagonally with the right inside of the foot to Player D.
  • Player D takes the ball with the right inside of the foot onto the left foot and passes back diagonally to Player C with the left inside of the foot.
  • Player D performs the first touch and takes the ball in their stride with one touch from the left foot onto the right foot and passes diagonally to Player C with the second touch.

Note: In the graphic, the numbers 1 and 3 indicate the passing lines, the numbers 2 and 4 the running paths with the ball.

Equipment & set-up

Pitch: Two cones 6 to 8 metres apart.

Equipment: 2 cones and 1 ball per pair.

Players: 2 players per station, each behind a cone.

Coaching points
  • Place the standing foot 30 to 40 centimetres to the side of the ball, not behind it.
  • Do not lean back.
  • When passing and when taking the ball in stride, lift the kicking foot slightly and swing it down through to the ball.
  • Execute the first touch and taking the ball in stride, as well as the foot and body position when passing, cleanly.
  • Practise with both feet.
Drill 2

Ball Control - The First Touch

20 min
  • The coach plays the balls to the player in the middle.
  • Shortly before the pass the coach calls out the colour of one of the outside players.
  • The player in the middle has only two touches to get the ball to the player called for.
Equipment & set-up

Pitch: Four pole goals all around a square of cones in the middle of the area.

Equipment: 4 pole goals, 4 cones, bibs in four colours and balls with the coach.

Players: Four players stand behind the pole goals and are marked with four different bibs, one player stands in the middle.

Coaching points
  • Pay attention to scanning beforehand — a look over the shoulder.
  • Carry it out with both feet.
  • Pay attention to the quality of the passes.
Drill 3

5 vs 5 - with Wall Players Dribbling In

25 min
  • The game is played 5 vs 5 with offside.
  • If a wall player receives a pass, that player dribbles into the playing area and the passer takes over that position as wall player.
  • If the ball goes out over the touchline or the goal line, the game restarts with the goalkeeper of the team entitled to it.
  • The teams play in a 2-2-1.
  • Interruptions are avoided: if the ball goes out of play, the next ball is dribbled in immediately.
Equipment & set-up

Pitch: Six cones mark out the playing area, two goals stand at the ends.

Equipment: 2 goals, 6 cones and four to five balls, which are kept ready in the goals.

Players: Two teams of seven players each, marked by colour. Five players per team are in the playing area, two as wall players in the respective attacking third. In addition there are two goalkeepers.

Coaching points
  • Make sure that the wall players are passed to at every opportunity.
  • Encourage a quick change of players.
Drill 4

First Touch/Taking the Ball in Stride + Shot at Goal

15 minAbout 20 x 40 metres
  • From the goal line a player plays a firm ground pass out to the last line of cones behind the penalty area.
  • The player positioned there takes a good first touch into space, so that the finish on goal can be taken with the second touch.
  • The finish is taken behind or on the edge of the penalty area.
  • After the shot at goal the player joins the group at the goal area, and the passer takes up the position at the penalty area.
  • Play always alternates between the two sides.
Equipment & set-up

Pitch: One goal; two cones level with the goal area, two at the penalty area and two five metres behind it.

Equipment: 1 goal, 6 cones and several balls.

Players: Two groups with a ball at the goal area, two players without a ball at the rear cone. A goalkeeper goes in the goal.

Coaching points
  • The first touch, taking the ball in stride and the shot at goal should form one flowing movement.
  • Run the drill as a finishing competition with points and swap sides halfway through, so that the finishes are taken with both the strong and the weak foot.
The complete session as a ready-made training plan – with animated drills in the web app. Go to the web app

Session 2

3 drills

Because defending involves crowding the centre and orientating strongly towards the ball, switches of play are gaining in importance. They are often carried out with a high pass. For example, a diagonal lofted ball from the centre-back to the far-side wing. But in order to make ideal use of the space created by switching the ball, the pass must be controlled as quickly as possible.

The ball also has to be brought down out of the air after a throw-in, a cross or goal kicks. And this training session is about controlling the high pass as quickly and cleanly as possible.

Coaching points for this session
  • Get the ball down as quickly as possible
  • Prepare the follow-up action
  • Scan
Drill 1

Warm-Up in the Centre Circle

15 minAt least as big as the centre circle, to suit the number of players
  • The outside player plays the ball along the ground to the partner.
  • The partner plays the ball back, turns at high speed, runs through two cones and looks for a new partner.
Equipment & set-up

Pitch: The centre circle; next to it four cones mark out a square.

Equipment: 4 cones and 1 ball per pair.

Players: Pairs are formed. One player of each pair stands inside the circle, the other outside.

Coaching points
  • Pay attention to a good tempo.
  • Demand full concentration, so that the players do not get in each other's way when sprinting.
Drill 2

Duel After a Lofted Ball

25 minDouble penalty area
  • Player A plays a diagonal lofted ball to Player B.
  • Player A runs forward and takes up the defending position.
  • Player B controls the ball and dribbles towards Player A; a duel develops.
  • Ideally Player B is able to finish on the goal behind Player A.
Equipment & set-up

Pitch: Six cones mark out the playing area; two goals stand at the ends.

Equipment: 6 cones, 2 goals and several balls.

Players: Four groups are formed.

Coaching points
  • Demand a drive towards goal.
  • If an action takes too long, stop the drill.
Drill 3

6 vs 6 with 2 Support Players Each, Lofted Ball

20 min
  • In the inner area 6 vs 6 is played; the ball has to be brought from one support player to the other.
  • The outside players have a maximum of two touches and must pass the ball to the other support player with a lofted ball.
Equipment & set-up

Pitch: Cones mark out the playing area.

Equipment: Cones and several balls.

Players: Two teams of six as well as two neutral support players on the sides of the playing area.

Coaching points
  • Pay attention to the quality of the lofted ball.
  • Encourage the outside players to show for the ball.

Session 3

3 drills

Shooting is generally a very welcome training focus. But quite often the players literally want to walk the ball into the net. Anyone who hesitates in order to set the ball up properly once more has usually already wasted their chance. Directly in front of goal, speed of action is therefore usually what counts.

Choosing the right shooting technique can nevertheless sometimes be helpful. The side-foot shot is especially suitable for first-time finishes from close range. That is also what Exercise 1 will be about. In Exercises 2 and 3, pressure from an outnumbered opposition is then added, which creates many different finishing positions.

Coaching points for this session
  • Before shooting, look at the goalkeeper
  • Choose a sensible shooting technique
  • Finish boldly with the weaker foot too
Drill 1

Competition on Mini Goals

15 min
  • The ball is passed from position A to Player B, who dribbles around the cone with the ball.
  • This is followed by a step-over at the double cone and a pass to Player A — from the right with the right foot, from the left with the left foot.
  • Beforehand Player A runs through the agility ladder with the prescribed coordination pattern.
  • Player A finishes on the mini goal with the inside of the foot just behind the shooting line.
Equipment & set-up

Pitch: An agility ladder, cones and a double cone as shown in the graphic, as well as two mini goals.

Equipment: 2 mini goals, cones, 1 agility ladder and several balls.

Players: The players with a ball stand behind the agility ladder at position A, a second player stands at the other cone at position B.

Coaching points
  • Train with both feet.
  • Pay attention to quality in the execution, also without the ball.
Drill 2

Transition Play with Finishing

25 min
  • Player 1 from the grey team dribbles forward and finishes with a shot at goal.
  • Immediately afterwards a player from the red team dribbles forward. The grey player becomes the defender and looks for the 1 vs 1; Red tries to finish.
  • After a finish or a won ball, a 2 vs 1 situation follows on Red's goal.
  • After a finish or a won ball, two players from Red follow and play a 3 vs 2 against Grey. This ends the round.
Equipment & set-up

Pitch: About six cones mark out the playing area; two goals stand at the ends.

Equipment: 2 goals, 6 cones and several balls.

Players: Two teams — Grey and Red.

Coaching points
  • Also look for the finish with the weaker foot.
  • Get to the finish quickly.
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.

Session 4

3 drills

The last training session of the week is about heading.

A handball heading game is played as the warm-up. In it the players develop a feel for the right timing when heading, with additional pressure from opponents. In Exercise 2 this pressure is removed, but the work on the different heading techniques continues. To finish, there is a crossing competition. Here the ball comes in from a cross and is therefore travelling much faster than in Exercises 1 and 2. Besides timing and heading technique, the right runs into the box to attack crosses are also required here.

Coaching points for this session
  • Arch the back before the header
  • In a direct heading duel, take off in good time
  • correct timing – meet the ball at its highest point in the air
  • Meet the ball with the broad surface of the forehead
Drill 1

Handball Heading Game

15 min
  • Both teams pass the ball to each other by hand.
  • With the ball in the hands, a maximum of three steps may be taken; the ball is passed on by then at the latest, without stopping.
  • Goals may only be scored with the head after a pass from a team-mate; setting the ball up for oneself is not allowed.
Equipment & set-up

Pitch: Cones mark out the playing area; a goal stands at one side.

Equipment: 1 goal, cones and several balls.

Players: Two teams.

Coaching points
  • Demand active getting free from the players.
Drill 2

Heading Training

10 min

For each pair of players:

  • Heading while running backwards: Thrower A and heading player B stand two metres apart. B moves towards A, lays the ball off from A and runs backwards until the ball in flight can be headed back out of a jump.
  • Player B runs forwards; on A's command B turns and heads the ball back.
  • Player A holds the ball up, Player B takes a run-up of two to three metres, takes off from one leg and heads against the ball being held up.
  • One thrower and one player who runs sideways over mini hurdles and heads the thrown ball back.
  • Heading while lying down: Player A lies on the ground on the back with the knees bent. Player B throws the ball at A's stomach height, and A comes up to meet it with the trunk and heads it back.
Equipment & set-up

Pitch: Four stations.

Equipment: Mini hurdles and several balls.

Players: The players form pairs.

Coaching points
  • Pay attention to the arched body tension.
  • From a standing position the take-off is from both legs.
  • From a run the take-off is from one leg.
Drill 3

Crossing Competition | Crossing Training

20 min
  • One pair of players from a team starts from the centre and receives a cross that is to be converted.
  • The two players then receive a cross from the other side, which must be finished on the other goal.

Variations:

  • Headed goals count double.
  • Play without a defender; to increase the intensity a defender can intervene.
Equipment & set-up

Pitch: Cones mark out the playing area and the outer zones; two goals stand at the ends.

Equipment: 2 goals, cones and several balls.

Players: Two teams with pairs of players in the centre as well as one crosser each in the wing zone; goalkeepers stand in the goals. An opponent can additionally be positioned in the wing zone.

Coaching points
  • Do not make the run in too early.
  • Move away from the ball.
  • Make the run in diagonally towards the crosser and the goal.
  • The players attack the near post and the far post.
  • The crosses are always played on the move.
More on this topic Shooting training · 2 ready-made sessions View sessions →
Your training. Your web app.

Get the complete training plans in the web app

  • All 52 weeks, up to three sessions per week
  • More than 3,000 drills – many of them animated
  • Build your own training plans & share them with your team
Start for free

No subscription, no credit card. Sign up in 1 minute.