Annual training plan · U14–U23

Week 44: Long Balls from the Back

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

The coronavirus crisis has brought sport almost completely to a standstill. Including, of course, the team sport of football, which is also characterised by duels, celebrating goals together, the crush in the penalty area at corners or the occasional melee after a reckless tackle. All match situations in which players are very close to each other and which do not exactly help to contain the pandemic.

Nevertheless, we coaches long for football to return and hope that team training will soon be possible again. Most professional teams have already gone back to training in small groups, and in amateur football, too, many players have certainly trained on their own so that they are fit when things start again. The easing of contact restrictions, which is coming into force step by step, gives hope that training as a team will soon be possible again.

But how can team training be organised in times of coronavirus? It would be irresponsible of us coaches to carry on straight away as before the restrictions. It should of course be ensured that there is always an appropriate distance between everyone involved in training. This starts with the greeting, continues in the changing room and should then also be put into practice on the pitch.

As mentioned at the start, football thrives on physical contact. Duels in particular are an essential part of the sport and help players perform practices under pressure. However, it would be too simple to think that match-realistic training is impossible without duels. Pressure situations can also be created with time limits or competitions. In addition, there are plenty of training topics that can be trained effectively without duels and that guarantee sufficient distance between players.

One training topic that is particularly suitable in the coronavirus period is passing. Above all, passing over longer distances. Pressure from opponents is helpful for training passing, but without that pressure the focus can be placed more on technical execution.

For passes over longer distances, whether along the ground or in the air, the inside-of-the-instep pass is the right choice. Beyond a certain length, a side-foot pass simply cannot generate enough pace to play the ball with sufficient speed.

Players involved in the build-up in particular often have to play long passes. Centre-backs should therefore master the inside-of-the-instep pass perfectly. Good examples of long passes by a central defender are …

  • … bypassing the other centre-back with a pass to the far-side full-back. A situation that often occurs with switches of play in your own half. Bypassing the player alongside speeds up the switch. Provided that the inside-of-the-instep pass is played with enough pace and accurately into the full-back's stride.
  • … finding the central striker. If a passing window opens in the opposition midfield line, a striker can show in this gap. Such spaces in the centre usually only open for a short moment, which is why the pass has to be played firmly and without a back-lift, i.e. without taking long to prepare it. But the accuracy also has to be right, because the striker very probably has an opponent at his back. That is why the striker should be played onto the foot furthest from the opponent if possible.
  • … lofted balls to the far-side winger. These balls are particularly suitable when they can be played against the direction of the opposition's shift. If the opposition back line is particularly high, the balls can also be played in behind the defence.

Author Luis Österlein

Session 1

4 drills

For a football fan, there is nothing more boring than the endless shuffling of the ball back and forth within the back four. If the ball really is just “shuffled” around, it is not particularly strenuous for the opposing team to shift across so as to deny the opponent any space.

However, switching the ball within the back line can certainly be an effective way of gaining space. Especially when the opponent plays a system that does not offer such good cover across the width. One example is the 4-4-2 with a midfield diamond. But to use the switch to gain space, quick ball circulation within the back line is essential. In detail, this means that the ball is set up ideally with the 1st touch, passed on cleanly and firmly with the 2nd touch, and that a player is occasionally missed out. In addition, the ball should be switched across the full width wherever possible, i.e. not just from centre-back to centre-back. Of course, the whole thing must not become an end in itself, and the right moment to look to play forward must be recognised.

If some space has been gained by switching the ball, it does not necessarily have to be followed by a pass out to the wings. Options in the half-space should also be explored. Against a flat 4-4-2 in particular, the half-space can be exploited well. More precisely, the gap between the opponent's wide midfielder and central midfielder.

Coaching points for this session
  • Make the players aware of the issue before training and inform them about the measures
  • Ask the players to come to training already in their sports kit and to leave in it as well
  • Each player brings their own drink
  • In drills in which the players stand in a queue, set up cones a few metres apart to ensure distance
  • Provide hand sanitiser
Drill 1

Short and Long Passes in Alternation

20 min
  • Player A passes to Player B and then runs to the outer cone.
  • Players B and C do the same.
  • Player D passes out to Player A, who plays on out wide to Player B and then runs back inside; in this way the drill continues without a break.

Variations: Player D always has the same passing distance, because Player D plays either from the inside to the outside or from the outside to the inside. Two variations are therefore possible:

  • If Player D receives the ball out wide from Player C, the ball is not played inside to Player A; instead Player D dribbles to the inner cone and only then passes to Player A standing on the inside. After that Player D immediately runs back outside. This moves the end position on to Player C, who in turn runs with the ball from the outside to the inside. Note that every player changes position after each of their own passes.
  • Player D stays outside after passing; the final position thus moves on to Player C, who then also stays outside, and so on.

Note: After a few rounds the direction of play is changed.

Equipment & set-up

Pitch: Eight cones form one large and one small square.

Equipment: 8 cones and several balls.

Players: Each station is filled with at least one player; Players A, B, C and D begin at the inner cones.

Coaching points
  • Play with two touches.
  • Insist on calls from the players.
Drill 2

Passing Combination from the Back Four

20 min
  • The passing combination runs through the back four.
  • The full-back plays to the centre-back.
  • The centre-back drives the ball into midfield and passes to the striker.
  • The striker lays the ball off to the holding midfielder.
  • The holding midfielder plays a through ball to the second striker.

Variations: Combine freely within the back four and also play past individual positions.

Equipment & set-up

Pitch: Seven cones mark the positions.

Equipment: 7 cones and several balls.

Players: A back four, a holding midfielder and two strikers.

Coaching points
  • Play with two touches within the back four.
  • Drop back slightly after a pass.
  • Pay attention to the pace of the passes.
  • Insist on communication.
  • Make sure the tempo is close to that of a match.
  • The centre-back plays the ball to the striker with the inside of the instep, aiming at the outer foot, the one further from the opponent.
Drill 3

Sprints with a Technical Demand | Heading and One-Two

15 min22 x 15 metres
  • The player starts at the start line and sprints to the first feeder, who throws the ball in for a header.
  • Then the player sprints in the other direction to the second feeder and plays a one-two with that player.
  • Then the player changes direction again, runs around the middle cone and finally sprints in a straight line over the finishing line.
  • The feeders are changed regularly.
Equipment & set-up

Pitch: A start line and a finishing line opposite each other are marked with two cones each. Two further cones mark the positions of the two feeders at the side on the left and on the right, a seventh stands centrally between the two lines and is run around later.

Equipment: 7 cones and balls.

Players: The players line up one behind the other at the start line. One player goes to each feeder cone; the balls are there as well.

Coaching points
  • After the pass or the header an explosive 180-degree turn into the sprint follows.
  • When passing, pay attention to firmness and accuracy of the pass.
  • Start the sprint from a split stance on the balls of the feet. At the start the upper body leans well forward and the eyes look down; then the upper body straightens up and the stride frequency increases to the maximum.
  • Head the ball with the forehead. With a straight header the neck moves from back to front, not to the side.
  • With a sideways header the head is turned up to 45 degrees to the side out of the straight position. The momentum comes from the arched body tension.
  • The arms are bent, the hands mostly clenched into fists and pointing upwards; they serve to generate momentum.
Drill 4

Switch of Play + Shot

25 minThree quarters of the pitch or half a pitch
  • Player A dribbles to the first cone; Player B sets off at the same time at a matching running speed.
  • Player A plays a lofted ball into the running path of Player B.
  • Player B takes it in their stride towards the goal line while Player A runs into the goal area.
  • Player B crosses to Player A, who finishes first time on goal.
  • Player A then switches to position B and Player B to position A.

Progression: The level of difficulty is adjusted to the level of ability.

  • Easy: lofted ball straight to the player, who controls the ball and then takes it in their stride.
  • Medium: lofted ball straight to the player, who takes the ball in their stride with the first touch.
  • Hard: lofted ball into the run; the ball is taken in stride immediately.
Equipment & set-up

Pitch: Six cones mark the positions and the running paths: two on each of the two wings at the halfway line and one on each side level with the penalty area. Plus one goal.

Equipment: 6 cones, 1 goal and several balls.

Players: Players A and B on the two wings plus one goalkeeper.

Coaching points

Coaching Points

Vary the level of difficulty of the drill according to the level of ability:

  • Lofted ball straight to the player. Control the ball and then take it in their stride (easy)
  • Lofted ball straight to the player. Take the ball in their stride with the 1st touch (medium)
  • Lofted ball into the run and take the ball in their stride immediately (hard)
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

Long balls do not have a particularly good reputation in football and are seen as a last resort when footballing ability is not sufficient for a match situation. However, playing high balls is unjustly frowned upon. At least in part. If the ball is simply hit forward blindly to avoid mistakes in the build-up, it will generally come straight back.

However, lofted balls, when used purposefully and executed precisely, can be a very effective way of causing the opponent problems. Here are two good examples of how lofted balls can be used to benefit the team's own game:

  • Deliberately overloading the wing: If a numerical advantage is created on one flank and in its immediate vicinity, a lofted ball can be played specifically into this area. It is not even necessary for one of the team's own players to reach the ball. By overloading the zone, the chances of winning the second ball and quickly looking to play forward are much better.
  • Lofted ball against the opponent's direction of shift: These balls are often played by a centre-back to the far-side winger. If, for example, the ball is played from the left full-back via the left centre-back to the right centre-back, the opponent shifts to the right. If the right centre-back now plays a lofted ball to the left winger, the ball moves in the opposite direction to the opponent's shift. As a result, the opponent first has to turn back in order to put pressure on the receiver, who now has more time to control the ball. If the opposing back line is positioned very high, diagonal lofted balls in behind the defence are also a good option.
Coaching points for this session
  • Play lofted balls with backspin and without swerve
  • When practising the lofted ball, make sure it is played on the move.
  • Look up from the ball once more before playing it
  • Shift the body weight slightly backwards
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

Coordination and Acceleration II

20 min
  • The players carry out coordination and speed exercises at the three hurdles.
  • They then sprint to the finishing line.

Possible exercises at the hurdles:

  • Short steps forwards.
  • Short steps backwards.
  • Two steps forwards, one step back.
  • Short steps sideways.
Equipment & set-up

Pitch: Four sets of three hurdles each; a finishing line is marked ten metres behind them.

Equipment: 12 hurdles.

Players: Four groups of equal size, each behind one set of hurdles.

Coaching points
  • Work on the balls of the feet.
  • Use the hands properly in the movement.
  • Sprint all the way through to the line.
Drill 3

Lofted Balls over the Goal

20 minVary according to the level of ability
  • The players take up a position in their respective zone.
  • They alternately play lofted balls over the goals into the respective zones.

Variations: Run the drill as a competition — which players manage to play more balls over the goal into the target area? Optionally also with the weaker foot.

Equipment & set-up

Pitch: 16 cones mark four zones; two youth goals stand between them.

Equipment: 16 cones, 2 youth goals and several balls.

Players: One player per zone.

Coaching points
  • Play the lofted ball out of the movement.
  • Play the balls with the inside of the instep.
  • Place the standing foot to the side behind the ball.
  • When controlling the ball, do not let the ball bounce.
  • Bring the ball down to the ground quickly.
  • Give way at the moment of contact with the ball.
Drill 4

Attacking Play 4 vs 0

25 minHalf a pitch
  • The number ten dribbles up to one of the two front dummies and passes to the striker.
  • The striker receives the ball, takes it in the stride and passes alternately to the right or the left wide player, who runs in behind.
  • The wide player takes the ball in the stride and squares it to the striker.
  • The striker finishes by shooting between the pole and the post.

Variations:

  • Work through further set passing sequences, for example from the number ten to the right wide player followed by a one-two with the striker.
  • Let the attack be played out freely and without set passing routes.
Equipment & set-up

Pitch: Dummies form a back four and two holding midfielders; two poles stand in the full-size goal.

Equipment: 6 dummies, 2 poles, 1 goal and several balls.

Players: The attacking players fill the positions of the number ten, the striker and the two wide players.

Coaching points
  • Make sure the tempo is close to that of a match.
  • Get to the finish purposefully.

Session 3

4 drills

Long balls can also be used specifically to play in behind the defence. However, this requires more than just a good kick with the inside of the instep. Clever runs in behind and the right timing between passer and receiver also matter. As a rule, long balls in behind the defence tend to be played towards the wide positions, as balls that are too central can be intercepted by the goalkeeper, unless the back line is positioned extremely high.

Here are 2 common approaches for playing a long ball in behind the defence:

  • The full-back plays the ball past the outside of the opposing full-back and in behind. The wide midfielder can come towards the full-back to drag the opposing full-back along. The receiver is the ball-side striker. So that the ball goes past the opposing full-back cleanly and the striker does not have to chase the ball down at the touchline, the ball is bent in towards goal. As a result, the striker also draws a centre-back out of the centre. If the attacker can now win the duel or outrun the centre-back, the chances of scoring are good, as 2 players from the opposing back line have already been beaten.
  • The centre-back dribbles forward if they have some space. If a gap now opens up in midfield, the ball-side striker can be found in front of the back line. But a number ten or the far-side striker can also be played in behind. For this, the ball-side striker comes towards the centre-back, which draws the opposing centre-back out of the line. Now a chipped ball can ideally be played in behind the opposing centre-back. This space simply has to be attacked. Either by the far-side striker, a number ten or even a central midfielder who in behind
Coaching points for this session
  • Play lofted balls with backspin and without swerve
  • When practising the lofted ball, make sure it is played on the move.
  • Look up from the ball once more before playing it
  • Shift the body weight slightly backwards
Drill 1

Brazilian Warm-Up

15 min20 metres between the rows

On the way out, one of the following coordination tasks is carried out three times; the way back is completed at a normal running pace.

  • Twice side steps forwards to the left, then twice side steps forwards to the right.
  • Raise both elbows to shoulder height and, in the running rhythm, turn the upper body alternately twice to the right and twice to the left.
  • In the running rhythm, touch the foot on the ground on the inside with both hands — twice on the right, twice on the left.
  • Raise both elbows to shoulder height, push them back twice in the running rhythm and then clap the hands twice.
  • The right hand claps onto the raised left thigh, the left hand onto the right thigh; then clap the hands twice in the running rhythm.
  • The right hand touches the right heel, the left hand the left heel; then clap the hands twice in the running rhythm.
  • At high speed, twice side steps backwards to the left, then twice side steps backwards to the right.
Equipment & set-up

Pitch: Four cones form two rows 20 metres apart. Depending on the number of players, several rows are formed so that the distance between the players is maintained. A further cone is set up after five to seven metres.

Equipment: Cones.

Players: Groups of equal size. The next player only starts once the player in front has reached the level of the intermediate cone.

Coaching points

Coaching Points

  • Depending on the number of players, form several rows in order to ensure the distance between the players
  • Set up a further cone after 5-7 m. The next player only starts once the player in front has reached the level of this cone
Drill 2

Building Up from Defence with Crosses

25 min
  • The right centre-back plays a ball to the left centre-back.
  • The left centre-back hits a long ball over the goals to the striker.
  • The striker lays the ball off first time to the holding midfielder.
  • The holding midfielder plays a long pass out to the wing.
  • The midfielder controls the ball, dribbles to the goal line and crosses to the striker running in.
Equipment & set-up

Pitch: Seven cones mark the positions; in addition three goals.

Equipment: 3 goals, 7 cones and several balls.

Players: Two centre-backs, a holding midfielder, a midfielder on the wing and a striker; in addition a goalkeeper.

Coaching points
  • The centre-back takes the ball forward once in a diagonal direction.
  • The centre-back looks up from the ball once more.
  • The centre-back plays the ball to the striker with backspin and without any swerve.
  • The striker holds the ball up once before playing it on to the holding midfielder.
  • Before the cross, the striker moves away from the ball and then runs diagonally into the penalty area as the cross comes in.
  • The holding midfielder plays the ball into the path of the winger.
Drill 3

Acceleration: Sprint Start Competition

15 min
  • On the coach's command the course is sprinted through in a slalom as quickly as possible.

Variations: Further route variations can be seen in the graphic in cone rows 2 to 4.

Equipment & set-up

Pitch: Four rows are set up next to one another, each consisting of four cones one behind the other. In front of each row lies a starting cone.

Equipment: 20 cones: 16 for the four rows and 4 starting cones.

Players: The players spread out evenly behind each starting cone.

Coaching points
  • Run through the course on the shortest route, not in an arc.
  • Pay attention to quality, even when speed comes into the drill.
Drill 4

Pass + Lofted Ball in Behind the Defence

25 minHalf a pitch
  • Player A passes to Player B.
  • Player B lays the ball back first time.
  • Player A hits a lofted ball to Player C, who has set off but is still positioned in front of the row of cones.
  • Player C controls the ball and either lays it back into the cut-back area with a 90-degree pass or crosses in front of the goal.
  • Player A runs in short and Player B runs in long.
Equipment & set-up

Pitch: The set-up is built twice, for the right and for the left. Large cones mark a line representing an imaginary back four about 22 metres from the goal line. Two starting cones of the same colour stand about two metres from the halfway line; a small cone in the other colour stands in front of the imaginary back four.

Equipment: 4 large red and 4 large yellow cones, 3 small red and 3 small yellow cones, 1 goal and several balls.

Players: Midfielders A and B as well as Player C; in addition a goalkeeper.

Coaching points
  • Player C pays attention to timing and offside and sets off in behind at speed.
  • Player A watches the run of Player C.
  • Player A plays the ball just before Player C reaches the row of cones.
  • Players A and B move away from the ball and run into the penalty area as the cross comes in.
  • In doing so they attack the near post and the far post.
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