CHALLENGER COACHING

MANUAL

sANFORD sOCCER cLUB 2012

by sam rouse
Introduction
For a soccer player of any age the warm-up is so important in helping reduce the risk of injury and
preparing the body for excercise, but for the coach it is arguably the most important part of the
session.

The warm-up is the first thing that happens in a session and sets the tone for the rest of the practice.
As coaches we must inspire the players from the first moment they arrive at the match or training
venue. The enviroment must be friendly, fun, energizing and competitive.

This sounds much easier than it actually is and the majority of coaches are always looking for new
ideas and ways in which we can improve ourselves and our players and teams.

Keep the players moving

No doubt you will spend a little more time developing older players physically but you must not lose
sight of the fact that the players come to the sessions in order to play soccer. In any training session,
the game of soccer is the best learner and the players must spend the majority of their time with the
ball.

Try to limit the amount of talking you do as a coach. You may want to pull an individual out of the
practice and advise on technique. If its a group drill then use a quick “basketball style” time out and
then let the players continue working. It is important to keep the players moving at a good flow and
intensity during the warm up phase.

When creating sessions try and transfer your thoughts to that of a young player and in order to
improve your players learning enjoyment and ability always make sure the following statements are
true.

• the session is fun

• the session is organised
• the session is competitive
• the players have freedom to express their individual ability
• the players have choices in movement and technique
• the players have to think and solve problems
• the session is realistic and challenging
the warm-up
It is essential to begin every session with a warm-up as this prepares the body for the activity about
to be undertaken, as well as reducing the risk of muscle injuries.

The warm-up is not only about raising your heart rate and then stretching your muscles; it is also
about preparing your mind for the session or match. A good warm-up helps encourage a more
professional approach, builds team spirit and improves performance.

For many proffessional soccer players the warm-up is about getting a positive mental attitude for the
match by having some fun, building up energy and working on their technical skills.

Warm-ups can include work with or without the ball but in my view it should always include some
ball work. Players are happier when working with the ball and you can work on both physical and
technical aspects at the same time.

The warm up should always start slowly and gradually build up intensity.

The following can be used in a warm up

• jogging and low intensity running

• static and dynamic stretching
• ball work, either individually or in groups
• short, high intensity running and changing of direction
•

10 things to remember when warming up

1. Make it fun.
2. Make sure the players understand the reasons for warming up.
3. Make it relative to the theme/activity you are about to undertake.
4. You can work with or without the ball.
5. Start gently and build upo on intensity and heart rate.
6. Provide sufficient time for stretching and ensure that the technique is correct.
7. Provide adequate rest periods and ensure that water is available (taking on water is essential
before, during and after excercise).
8. Time management is important - dont go on for too long.
9. Distance covered and size of area - make sure these are correct and not unrealistic.
10. Make allowances for the weather.
Stretching
Stretching has a very important role in soccer as it increases flexibilty, range of movement and can
help to reduce injury. Players should always be encouraged to stretch whether this is at home on a
daily basis, before or after excercise or during breaks in both matches and training.

There are two main types of stretches:

• static
• dynamic

I will explain both in more detail and give some examples of stretches that can be benificial to you
and your players.

Static stretching
Although static stretching is important there are no scientific studies that suggest it will help to
improve the individual performance of a soccer player. It is very much down to the personal opinion
and peace of mind whether static stretching takes place in your team or individual warm up. I like to
use static stretching on the main leg/kicking muscles (hamstring, thigh, groin and calf) and use the
stretching period as a time for calm and focus on the task ahead.

Static stretching is when the muscle is stretched to its maximum and held for a short period of time.
You should feel the stretch on your muscle and then hold for a short period. The position should be
comfortable and stretching should never be painful.

Examples of static stretching

1. Groin stretch - sit on the floor, bring your feet together so that both soles are touching. Gently
lean forward and pull your feet of the floor. You should begin to feel the stretch in your groin
area.
2. Thigh stretch - lay on one side and bend your leg towards your hand. Hold the leg in this period
for a set time period. if you are unable to feel the muscles stretching then extend the leg back-
wards to increase the intensity.
3. Calf stretch - stand up; put one leg out in front of the other. Bend the front knee slightly whilst
keeping the back leg straight and with the heel on the floor. place your hands on your hips and
lean forward to feel the stretch.
4. hamstring stretch - stand up and place your legs shoulder width apart. Keep your legs straight.
bend forward and attempt to touch the floor. Once in this position you can push your arms out
in front, between your legs, to the left or to the right in order to stretch the muscles on both
legs.
dynamic stretching
Dynamic stretching is simply stretching on the move. This type of stretching should be specific to
soccer and include various kicking, changing of direction and movement patterns.

Although dynamic stretching will not increase flexibility it has been proven to enhance a players
performance.

All dynamic stretching is performed to a rhythm and this makes it more difficult to perform correctly
than static stretching.

Examples of dynamic stretching

1. Heel flicks - whilst jogging, put your hands behind your back and then with each stride bring
your heel up to flick against the palms of your hands.
2. High knees - whilst jogging, put your hands out in front of your body and then with each stride
bring your knees up high to flick against the palm of your hands.
3. High kicks - jogging with three steps (1,2,3) make alternate kicking motions across your body.
4. Kick across the body - jogging with three steps (1,2,3) make alternate kicking motions across
your body.
5. Groin opening - bend your leg and bring your knee up and in front of your body, slowly move the
knee outwards in a circular motion and then back down to the floor.
6. Groin closing - standing side on, bend your leg and bring your knee up in front of your body,
slowly move the knee inwards in a circular motion towards your other leg (almost as if you are
stepping over a little fence).
warm-ups without a ball

Get each player to stand behind the cone.

You stand in the middle of the circle.
The players react and move to your call, as
follows:

• Go left - players side step continously to the left

• Go right - players side step continously to the right
• 2 left 1 right - players move 1 or 2 cones to the side
called
• Middle - players run into the coach and jockey • Be alert
backwards out • Be on your toes
• Go - the players sprint across the area and swith • Adjust your feet
places with the player opposite.

One player acts as the attacker.

One player acts as the defender.

The defender must mirror the attackers movements.

The attacker tries to lose the defender and race to knock
a ball of the cones.
Can the defender react and beat the attacker to the
cone?
The defender is allowed to go shoulder to shoulder or
use their arms to hold off the attacker but he must not • Be clever
commit a fould. • Show disguise
Switch roles for the next attack. • React quickly
warm-ups without a ball

Four players enter the area.

Each player goes to a cone and begins to jog on the
spot.
The players must react to your call.
If you call left or right the players must move to the cor-
rect cone.
If you call switch, the players switch positions with the
player opposite them.
When you blow a whistle, the players must turn and
sprint to knock the ball off their outside cone and then • Be on your toes
race back to try and get to the middle ball first. • Move your feet quickly
• drive off your leading foot

The players must react to you calling a number.

Get them to sprint to the number cone that you call.
They must then jog on the spot until the next number is
called.
When you call ‘go’ the players sprint past you.
Make sure they always face forward during this practice.
They will therefore to use back pedaling movements if
you were to call ‘2 then 1’.

This time the number sequence is called at the start • Be alert

and the players do not jog on the spot. So if you call • React quickly and
‘3,2’ the players would sprint to cone 3, back pedal to drive off the mark.
cone 2 and then sprint past you.
warm-ups with a ball

Cone off a small playing area.

Give each player a ball.
Work your players through the following dribbling excer-
cises. The excercises will enable the players to work with
both feet whilst using various parts of the foot.
1. Inside and outside of both feet.
2. Drag back turn.
3. Inside hook.
4. Outside hook.
5. Cruyff turn.
6. Scissors
7. Toe taps. • Its always hard before its easy
• Dont be afraid to ask for help
20 min warm up and please include your own skills. • Enjoy trying to master the skill
Try to incorporate weekly homework tasks to show at
practice.

Get your players to dribble the ball around the area us-
ing various skills and turns.
On your whistle they must leave their balls and make
various warm-up movements to each ball, for example:
• Heal Kicks
• High knees
• Side steps
• Forward running
• Backward running
• Step overs on the ball
• Heading jumps over the ball • React to whistle
• Inside gate • Move your feet quickly
• Outside Gate • Use your imagination when
moving around
On your second whistle the players collect a ball and
continue to dribble
warm-ups with a ball

Arrange your players into pairs.

One of the partners goes into a 20x20m area with a ball.
The other partner stands outside the area.
The player in the middle must drible and complete vari-
ous skills, turns and one-twos with the outside players.
After 30 seconds blow the whistler.
Imedietly the players inside must dribble out to their
team mate.
The practice is repeated continuously for a set time
period.
While waiting for the ball the players on the outside
• Lots of touches
must stay on their toes and perform dynamic stretches.
• Use your imagination
• Keep on your toes on the outside

Set the players into two teams.

Players must move the ball around the field using their
hands.
Players cannot move whilst they have the ball in their
hands.
The teams must aim to move down the field and knock
the ball off the cone for a point.
If the ball is dropped the other team gain possesion.
If players make the ball go out of play then the other
team gain possesion. • Find space
• Communicate
• Stay on your toes
Speed, agility and quickness

Players line up in groups behind the cone.

On coach’s call players run out to cones and perform fast
feet activities such as:
• Toe steps
• Side shuffles
• Bunny hops
• Steo overs
• 2 cones forward cone back shuffle

When players get in line with coach they turn and sprint
back to the start. • Try not to touch the cones
Repeat each activity 3/4 times each. • Stay on your toes
• Quick turn and short sprint

On coach’s call players sprint from starting position to

the centre cone and in clockwork fasion go around each
cone in the corners of the quare always returning to the
centre cone.

Players have 60 seconds to see if they can catch the

person in front of them.

Work in groups of four and allow 1 pair to rest while one

works.
• Get nice and low around each
Complete activity 3/4 times each. cone
• Look up when running to centre
cone
Speed, agility and quickness

Split the players into four groups on each corner of the

grid.

First player in each team demonstrate fast feet through

the cones. (Toe steps, Bunny hops, side shuffles ect).

When player gets to soccer ball they must perform 5 toe

taps, touch the centre cone and back through the cones
to the left of them moving around the square.

Mix up the excercises when at the ball such as • Keep up with group
performing step overs, or little touches using the inside • Stay on your toes
of your foot. • Give 100%

Players jog up and down on the spot in a line facing

coach.

When Coach shouts 1 players sprint right to touch the

cones and back keeping in line and on their toes.

When coach shouts 2 players sprint left, touch the cones

and back to origional position.

When coach shouts 3 players turn and face the other

way.
• Stay moving
• Be first to react
Now the players are facing the other way the numbers
• Concentrate and stay focesed
are switched and players need to recognise this by con-
centrating and being switched on
passing drills for u8-u10

Players get into teams of four and line up beind the cone
as shown in diagram.
When coach shouts go first player in each team dribbles
the ball to the gate, gets it under control, looks up and
passes it to knock the balls off the cones.
Player retrieves ball, dribbles back to gate and passes to
team mate for them to try.
First team to knock all the balls off wins.

• Look up, take aim and make clean

pass with inside of foot
Progress using different types of passes. Chip pass, drill • Keep the ball under controll
pass, outside of the foot pass etc. • Encourage team mates

Players get into groups are 4 and nominate 1 as a def.

The ideas is to keep the ball away from the def by

passing and moving into space.

When the opportunity arises then the attacking team

can look to pass the ball into the centre cone to knock
the ball off and gain a point.

The attacking team scores by knocking the ball off for 1

point and the def scores by touching the ball or it going • Communicate
out of play. • Look for space
• Stay on your toes
First to 5 wins and then replace def. • Make clean pass
passing drills for u11-u14

Players line up behind cones 1, 2 + 3.

Player 2 starts with the ball and makes a pass in front of
player 3 and runs behind player to cone 4.
Player 3 then plays a pass to player 1 and runs behind
him towards cone 5.
Player 2 who should now be at cone 4 will strike the ball
at goal.
Collect ball and head back to start changing positions.

Follow same routine but this time when player 2 gets to • Make nice controlled passes in
cone 4, instead of shooting they lay a pass out to cone 5 front of players feet
for player 3 to cross into the penalty area. • After pass make explosive run
The other two players make diagonal runs into the box behind player
and attack cross.

Two teams of four play in a 30x20 yard grid.

Both teams have two players inside the grid and two
outside.
the aim of the game is to make a pass out to a team
mate.
The passing player then goes to the outside whilst the
reciever player dribbles into the playing area.
A goal is awarded for each success pass to an outside
player.
You can incorporate things such as perform a turn
before making a pass. • Players on outside stay on toes
• Move into space and create
options.
shooting drills for u8-u10

Players get into two teams, 1 group are attackers and

the other defenders.
When coach shouts go attacking player runs towards
centre cone to recieve a pass with the defending player
closely behind ready to intercept.
Attacking player must take a touch and perform a turn
to put themselves through on goal to shoot and score.
Encourage and demonstrate different turns and feints.
After a while change the teams over so both sets get to
defend and attack.
• Drop shoulders to fake defender
• Try using one touch to the side to
escape defender
Progress giving the attacker the option of turning
immedietly or playing a give and go with the coach to
make the space to shoot.

Split the group into 2 teams attackers v defenders.

This drill starts with the attacker who plays the ball into
the defender who plays its straight back to the attacker.

The attacker must then take the ball into the coned off
area (defending zone) where they must beat the player
and take a shot on goal.

Try to make the players experiment with different ways

when taking on the defender. • Take a positive first touch
• Experiment with different moves
Switch teams around after severall minutes • Shoot in corners of the goal
shooting drills for u11-u14

Players line up behind cones 1,2+3 each with a ball.

Player on cone 1 dribbles towards cone 4, performs a
step over to cut inside and strike at goal.
The player then turns to recieve a pass from player 2
and play a 1-2 for player 2 to go on and shoot.
Meanwhile player 3 is to dribble to cone 6 where they
are to swing in a cross for the other two players to
attack and pressure the goal.
Players must collect their balls and return to a different
line from before.
• Keep the ball under control
• Communicate with team mates.
• Attack ball when crossed.
To progress the coach now acts as a def starting on
cone 4 pressing the give and go and def cross.

Players are divided into two groups and the 2 coach’s act
as servers.
Players in the front of the line run to the goal at the
opposite end, where the coach then plays a ball in front
for them to strike at goal.
Once the player shoots they then must quickly turn
ready to recieve another pass from the opposite coach
and strike at goal.

• Focus on body shape on approach

Coach’s develop the session by feeding different types of • Time runs
deliveries such as throwing it to volley or head. • Sharp turns with urgency
• Shoot towards corners
defending drills for u8-u10

Set the team up into groups of four with them in pairs

facing each other.
The first player in each pair plays with the def player
making a pass to the attacking player.
The attacking player must now reach the other side
dribbling it past the defender staying inside the channel.
The defender must first pressure. get nice and low in a
side on position and force the attacker wide.
When the ball is out then the next pair go and the
players swap lines.
• Pressure ball but dont commit.
• Force Player wide
You could start off the drill with the defender being
• Adabt a side on position.
allowed to only jockey the attacker without making a
challenge. Then progressing this to allowing them that
freedom of a challenge.

Place 5 attackers inside the grid in an alternate jersey.

The remaining players pair up as defenders behind one
corner cone with the supply of balls.
The first pair of defenders passes a ball into the 5
attackers.
The defenders immediately step into the grid and
become defenders creating a 5v2 inside the grid.
The 5 attackers attempt to put together a set number of
passes. If this is achieved the two defenders do push-
ups.
The attackers continue passing until the defenders win
• Good first touch
the ball, or the ball is knocked out of play.
• Solid passes
Once the play is dead, the next pair of defenders plays
• Dont stand still
into the same 5 attackers, and play resumes.
defending drills for u11-u14

6v6 with two additional goalkeepers at each end.

On half a playing field place two goals at either end and
5 gates spread out within the playing space.
Players must aim to keep possesion and score goals
either by dribbling the ball through a gate in the
direction they are attacking for 1 point or scoring in the
goal for 2 points.
Players are encouraged to close the ball down quickly,
provide cover and quickly change from going forward to
getting into a defensive position.
Keep the game going by having plenty of spare balls
• Close down
around the side and in the net and keep a fast pace to
• Contain, jockey
the game.
• Force wide
Explain the importants of not commiting to the
challenge, showing the right body shape and forcing
them in one direction.

Make a grid approximately 18x18 yards. Split team into

three teams of two players per grid. Build multiple grids
for additional games.
The four players on the outside keep possession and
keep the ball from the defending team in the grid.
The outside team scores a point when the ball is passed
between two defenders (SPLIT) and is received by their
teammate across the grid.
If a player on the attacking team makes a mistake, he
and his partner become the defenders and the team
winning the ball comes outside the cones and joins the
other attackers. • Outside players get in space
When the defensive team gets split, they have to win • Good solid passes
the ball 1 extra time. So for example, say the 2 defend- • Commincate
ers get split 2 times before winning the ball, they must
win the ball 3 times before switching with the attackers.
the warm down
A warm down is the process by which the body is helped to gradually recover from excercise and adjust to
rest.

A warm down should be completed after each training session and match in order to help speed up the re-
covery process. Warming down helps your body get rid of waste products that have built in your muscles
while you were excercising or playing. The warm down involves the first two parts of the warm up, light
aerobic excercise and stretching.

10 things to remember when warming down

1. Make it fun - if the players enjoy it they will have no problems completing a warm down.
2. Ensure that the players know why they are warming down.
3. Make sure that the players put a sweater or tracksuit top on so that they keep the warmth in
their bodies.
4. Keep the work at a low intensity.
5. Provide longer stretching periods and ensure the technique is correct (you can use dynamic
and static stretching).
6. Ensure that plenty of fluid is available to the players and that they are beginning the
hydration process.
7. You can work with or without the ball.
8. Time management is important - dont go on for too long.
9. Distance covered - keep the distances realistic to a warming down process.
10. The weather - make allowances for the weather (dont take them out in the pouring rain).
warm down drills

Arrange your players into two teams.

Tell one team to perform dynamic and static stretches of

their choice.

Tell the other team to dribble in and out of the stretch-

ing players doing various turns and nutmegs.
On your whistle the players reverse roles.

• Work at a low intensity when

• dribbling.
• Concentrate on your stretching
excercises.

Arrange your players into two teams.

The players must make volley and catch movement
passes.
The aim is to get down the field to knock the oppositions
balls of their cones.
The player in possesion of the ball must not move.
The other players in the team must make supporting
runs to recieve the ball.
The game is played for a set time or until all the balls
have been knocked of the cone.
• Move off the ball
• Be in a position to recieve
• Keep the ball moving
• Dont force the play