Ladders, hurdles and rings.
7 drills
7 drills
The six running exercises of the FIFA 11+ injury-prevention programme: straight ahead, hip out, hip in, circling partner, jumping with shoulder contact and quick forwards-and-backwards in a cone course.
Three-station circuit on a half pitch in blocks of 4 minutes of work and 4 of recovery: hurdle hops and pole slalom, coordination ladder with pass and shot, and a maximum three-touch dribble before finishing.
The 5-10-5 pro agility (short shuttle) test adapted to football: three cones 5 m apart, lateral start, two 180-degree changes of direction and a second run dribbling the ball.
Core block of the FIFA 11+ in six stations: the bench, sideways bench, Nordic hamstrings, single-leg balance with ball, squats and jumps, with three progression levels per exercise.
Activation circuit in two parallel stations: agility ladder, low hurdle jumps and a slalom between poles, finishing with a wall pass and a pass to the next team-mate.
Progressive warm-up in pairs: passing combined with dynamic mobility, controls with lateral movement and a final activation with short sprints to a central cone.
Coordination circuit for young goalkeepers: quick feet through the ladder, a diagonal sprint to the goal and a clean reception of a ball from the coach.