For anyone who wants to develop their football level at home, it's not difficult for you, just commit. I know that if it weren't for the circumstances, you would have been able to train in the gym or the stadium, but that's okay. Here is a complete home training system for football players, including fitness exercises and skill development, and can be easily implemented at home. This system ranges from warm-up to strength exercises, then ball control exercises, and finally cool-down.
1. Warm-up (10-15 minutes)
- Jogging in place:
- Run for 3 minutes at a moderate pace.
- Then add 1 minute of fast jogging or increasing speed every 20 seconds.
- Dynamic stretching exercises:
- High Knees: 30 seconds.
- Butt Kicks: 30 seconds.
- Ankle and arm rotation: 1 minute.
2. Bodyweight Strength Training (15 minutes)
- Push-ups:
- 3 sets x 10-15 reps (depending on fitness level).
- Squats:
- 3 sets x 15-20 reps.
- Plank:
- 3 sets x 30-45 seconds each.
- Lunges:
- 3 sets x 12-15 reps each leg.
3. Skills Training (20 minutes)
- Passing and Receiving Using the Wall:
- Use a soccer ball to pass the ball to the wall and receive it with the other foot.
- 3 sets x 20 passes.
- Small Ball Control:
- Use a small ball (tennis ball or similar) to improve control, lift it with the foot and do quick maneuvers with it.
- 3 sets x 30 seconds.
4. Speed and Dribbling Exercises
Choose exercises that suit you in this set of speed and dribbling exercises that football players can do at home, even in a limited space, to develop speed and technical skills:
1. High Knees Sprints
- How to perform: Stand in place and lift your knees alternately to waist level as quickly as possible.
- Duration: 3 sets x 30 seconds, with 30 seconds rest between sets.
- Benefit: Increases speed and reaction and improves cardiorespiratory fitness.
2. Cone Dribbling Exercise
- How to perform: Place 5-6 obstacles (they can be water bottles or anything similar) two meters apart, then start dribbling the ball between them using your feet.
- Duration: 4 sets x 1 minute each, with 30 seconds rest between sets.
- Benefit: Improves ball control and speeds up the ability to maneuver in tight spaces.
3. Ladder Drills without a ladder
- How to perform: You can imagine a ladder on the ground or draw it with chalk, then start moving quickly on your toes by jumping between the imaginary lines.
- Duration: 3 sets x 30 seconds per set.
- Benefit: Improves balance and foot speed and increases motor reaction.
4. Fast Dribbling Exercise
- How to perform: Use a soccer ball and try to dribble quickly in a limited space (such as a room or corridor) as quickly as possible, while maintaining full control of the ball.
- Duration: 4 sets x 1 minute, with 30 seconds rest between sets.
- Benefit: Develops speed in controlling the ball under pressure and enhances maximum dribbling speed.
5. Quick Direction Change Exercise
- How to perform: Place two markers 2 to 3 meters apart. Start by running quickly towards one and then quickly change direction towards the other, focusing on controlling the ball.
- Duration: 3 sets x 1 minute, with 30 seconds rest between sets.
- Benefit: Improves balance and speed of changing direction while maintaining control of the ball.
6. Tight Space Dribbling
- How to perform: In a small space, try to pass the ball from one foot to the other quickly and with control, focusing on dribbling in tight spaces.
- Duration: 3 sets x 1 minute, with 30 seconds rest between sets.
- Benefit: Improves dribbling and ball control skills in tight spaces.
7. Short Sprints
- How to perform: Choose a short distance (5 to 10 meters) and start sprinting at full speed from the start to the finish. After reaching the finish, slowly return to the start and prepare to sprint again.
- Duration: 5 sets x 20 seconds each sprint, with 40 seconds rest between sets.
- Benefit: Enhances acceleration and quick sprinting, which improves performance in offensive situations.
Additional tips:
- Gradually increase the speed of the exercise while maintaining control of the ball.
- Focus on using both feet while dribbling to improve coordination and balance.
These exercises are useful for soccer players who want to maintain their fitness and develop their skills at home.
5. Cool-down and relaxation exercises (10 minutes).
- Static stretching exercises:
- Stretch the thigh muscles, legs, shoulders, and arms for 30 seconds for each muscle group.