Individual

Technical
Training for
Soccer
with Coach Christo
Now before we even start…

2
You MUST be playing with other people 4-6x/week..

80% of your improvement will come from playing with other people…

Prioritize games, then team training, then pickup games, then small group sessions, then
partner sessions and lastly individual training…

But the other 20% of improvement you can squeeze out of individual training is what will
set you apart from the competition…

Because most players either don’t train on their own or their individual training SUCKS...

3
 So let’s talk
about individual
training…
First let’s talk about the 4 biggest mistakes you’ve been making…

5
Not training with enough INTENSITY…

Hard work comes 1st. Talent is created by hard work.

Quality over quantity. 10 minutes at a good intensity is better than an hour

of lackluster training.

Train like you play. Most players training does not prepare them at all for
the intensity and pressure of actual games.

6
Not allowing yourself to be CREATIVE…

Training should give you freedom and encourage you to make your own
decisions constantly.

Training that tells you exactly what to do and exactly how to do it will not
help you as much in actual games.

On the field in an actual game no one can make decisions for you. Your
training should prepare you to solve problems yourself as you play.

7
Not having FUN…

If you don’t enjoy what you’re doing, you won’t do it well.

If you don’t enjoy what you’re doing, you won’t be consistent with it.

ENJOYMENT leads to DEVELOPMENT leads to SUCCESS.

8
OVERCOMPLICATING…

Most players overcomplicate their individual training. Don’t be most

players.

Fancy drills can look cool but are they effective? Simple drills done at high
intensity are almost always better.

This program is very simple. But it will make you better.

9
The perfect individual training session…
Warm up…

Dynamic movements: 5-10 minutes.

Juggling and/or variations (small ball juggling, height

juggling, wall juggling): 5-20 minutes.

11
 Why juggling matters…
• The easiest thing that will make you better…
• You can do it anywhere…
• Builds a connection between you and the ball…
• It can be fun…
• Endless progression (weak foot, small ball,
freestyling...)
• Being able to juggle comfortably will impress
your teammates and coaches…

12
If you are • Do it here (after your warmup and
incorporating before your main drills).
• Running a few max effort sprints (1-5x
speed, agility 10-20 yards) is a great place to start.
or strength • Check out my FREE ‘Introduction to
Physical Training’ if you need help
work into this getting started with physical training
for football. Click HERE to check it out!
session…

13
Main drills…

Wall passing variations (one-way, two-way, corner,

multidirectional, multidirectional + freestyle
dribbling): 10-30 minutes (about 3 minutes work, 1
minute rest and repeat).

AND/OR…

First touch into positional play (dribble, passing,

shooting, or a combination): 10-30 minutes (about 3
minutes work, 1 minute rest and repeat). For this
one do something after the first touch that you will
do often in games after you take a first touch (if
you’re a striker have a shot, if you’re a defender play
a long pass).
14
 Why you should do wall passing…
• Improves the two most important technical
skills: first touch and passing…
• Almost every play you make in a game will end
with a short pass…
• Endless progression by pushing intensity…
• Endless variability by playing in multiple
directions and playing with more/less touches…

15
 Why first touch into positional play is the best
drill you can do…
• It is as close to playing as you can get in your
individual training…
• You can adapt it to fit your needs…
• You can work on strengths or weaknesses…
• No two reps will be the same…
• Forces you to be creative and adaptable…

16
If you are
incorporating
fitness work • Do it here (after your main technical
into this work and before your finisher).
• The 10x10 sprint/deceleration drill for
session… 2-6 sets is a great fitness workout for
footballers.

17
Finisher…

Anything that you enjoy: 10+ minutes.

Dribbling, shooting, freestyling, etc.

18
 Why you need to finish with something fun…
• Ends every session, even the frustrating ones,
on a high note…
• Keeps you feeling good about yourself and your
progress in between sessions…
• Gets you back on the field faster…

19
And that’s it.
If you have a
partner…
Warm up…

Dynamic movements: 5-10 minutes.

Group juggling and variations (1 touch, group juggling with a

small ball or group juggling with a larger distance between
you): 5-20 minutes.

22
Sprints…

Sprints without a ball: 1-5 max effort 10–20-yard sprints.

Race each other if you want to provide some extra
motivation.

OR…

Sprints with a ball: 1-5 max effort 10–20-yard sprints to a

ball. Race each other to the ball and play a 1v1 to a large or
small goal when you get to it.

23
Main drills…
Box passing progressions. 10-30 minutes (about 3 minutes work, 1 minute rest
and repeat). 1-touch passing, 2-touch passing, touch outside, movement outside
and driven pass to 1st touch. Give 1 person the task of calling out progressions
randomly. Do not move through them in order.

AND/OR…

1v1 progressions: 10-30 minutes (about 3 minutes work, 1 minute rest and repeat).
Gates are placed in the corner of the box, and you try to dribble (NOT pass or shoot)
through the gates opposite you. If the defender wins the ball, they can attack the
gates opposite their starting position. 50-50 split between attacking and defending.
Warm up with tag, then add a ball in.

AND/OR…

First touch into positional play with combination play or opposition: 10-30 minutes
(about 3 minutes work, 1 minute rest and repeat). For this one take a 1st touch and
then combine with your partner for the positional play (whip a cross into them if
you are a wide player, play a 1-2 with them and then shoot if you are an attacking
midfielder, dribble past them and shoot, pass past them out of pressure to a small
goal, etc.). If you are playing a 1v1 do a few warmups against a passive defender
and then play regularly.

24
If you are
incorporating
• Do it here (after your main technical
fitness work work and before your finisher).

into this • Especially when you have a partner

however, I would prefer you to focus
session… on intense technical training.
• The 10x10 sprint/deceleration drill for
2-6 sets is a great fitness workout for
footballers.

25
Finisher…

Anything that you enjoy: 10+ minutes.

Group juggling, finishing drill, no restriction
partner freestyle, etc.

26
If you have a group…

27
You can do some drills
but make sure to get
into small sided games
as quickly as possible
for as long as possible.

28
NEXT STEPS…

You do not need to train every day. The biggest mistake you make will be to
do nothing because you can only do a little.

If you can only do one session or even half a session in a certain

week…JUST DO WHAT YOU CAN.

Build slowly and be as consistent as you can to start seeing results. Start
with a session or two around team training and games and build from
there.

29
DON’T FORGET…

If you are working hard enough, you will get frustrated at times. No one ever
achieved anything worthwhile without getting frustrated along the way.

Anything is better than nothing. If you can’t train for an hour, train for 10
minutes. If you can’t do every drill, do one. Just do what you can.

Consistency is key. Nothing will work if you can’t stay consistent.

30
An example week of in season training…

31
 Monday (or the day after a match)…
Team Training OR…
A Technical Session: 1 hour max.
Dynamic movements: 10 minutes.
Juggling variations: 10-20 minutes.
NO SPRINTS.
Wall passing variations (if possible) or box passing (if you have a
partner): 5-10 minutes.
1st touch to dribble: 5-10 minutes (or 10-20 minutes if you cannot do
any wall passing).
Fitness: 10x10 sprint/deceleration drill. 2-6 sets. Only do this if you
played less than half of the match AND are feeling good.
Finisher: 10-30 minutes. As long as you are enjoying yourself keep
training.

32
 Tuesday…
Team Training AND Field Workout OR…
A Technical Session AND Field Workout: 1.5 hours max.
Do a field workout before your team training or as part of your
individual training:
If you have team training, do the Speed & Fitness Session from ‘Intro to
Physical Training for Football’ OR Day 1 from ‘The Football Fitness
Blueprint’ before you attend your team session…
BUT DO NOT do any of the fitness work from either session. If you are
doing the Speed & Fitness Session, eliminate the Sprint/Deceleration
Drill. If you are doing Day 1, do only exercises A and B, eliminate C and
D. If you want, you add the exercises you did not do back in after team
training as extra fitness work but do not do them before.
If you do not have team training, incorporate the Speed & Fitness
Session from ‘Intro to Physical Training for Football’ OR Day 1 from ‘The
Football Fitness Blueprint’ into your Generic Technical Session…
See the next page for details on how to do that…

33
 Tuesday continued (no team training)…
Technical Session AND Field Workout: 1.5 hours max.
Dynamic movements: 5-10 minutes.
Juggling variations: 10-20 minutes.
Speed & Fitness Session: Physical Preparation, Speed Work and
Agility/Technical Work OR…
Day 1: Drills A, B and C.
Then proceed with technical work…
Wall passing variations (if possible) or box passing (if you have a
partner): 15 minutes.
1st touch to positional play: 15 minutes.
Speed & Fitness Session: Sprint/Deceleration Drill OR…
Day 1: Drill D.
Finisher: 10-30 minutes. As long as you are enjoying yourself keep
training.

34
 Wednesday…
Team Training AND/OR…
A Frustrating Technical Session: 1 hour max if you had team training
or 1.5 hours max if this is your only session.
Dynamic movements: 5-10 minutes.
Juggling variations: 5-10 minutes. Use a size 1 ball or juggle with your
weak foot only for at least a few minutes.
Sprints: 1-3 max effort with full rest.
Wall passing variations (if possible) or box passing (if you have a
partner): 5-10 minutes. Use a size 1 ball for at least a few minutes.
1v1 progressions (if you have a partner): 5-10 minutes.
1st touch to positional play: 10-30 minutes. Close your eyes before each
rep and imagine you are already playing in your next game.
Fitness: 10x10 sprint/deceleration drill. 2-6 sets. Only if you did not
have team training AND are feeling good.
Finisher: 10-20 minutes.

35
 Thursday…
Team Training OR…
A Technical Session: 1.5 hours max.
Dynamic movements: 5-10 minutes.
Juggling variations: 10 minutes.
Sprints: 1-3 max effort with full rest.
Wall passing variations (if possible) or box passing (if you have a partner): 5-
15 minutes.
1v1 progressions (if you have a partner): 5-15 minutes.
1st touch to dribble: 5 minutes.
1st touch to positional play: 10-30 minutes.
NO FITNESS.
Finisher: 10 minutes.
AND a Resistance Training Session (if possible, do this before individual
training or after team training):
Strength & Power Session from ‘Intro to Physical Training for Football’ OR
Day 2 from ‘The Football Fitness Blueprint.’

36
 Friday…
Team Training AND/OR…
A Technical Session: 45 minutes max if you had team training or 1.5
hours max if this is your only session.
Dynamic movements: 5-10 minutes.
Juggling variations: 5-20 minutes.
Sprints: 2 max effort with full rest.
Wall passing variations (if possible) or box passing (if you have a
partner): 5-20 minutes.
1st touch to positional play: 5-20 minutes.
NO FITNESS.
Finisher: 15 minutes.

37
 Saturday (the day before a match)…
Team Training OR…
A Technical Session: 45 minutes max.
Dynamic movements: 10 minutes.
Juggling variations: 10 minutes.
NO SPRINTS.
Wall passing variations (if possible) or box passing (if you have a
partner): 5 minutes.
1st touch to dribble: 15 minutes.
NO FITNESS.
Finisher: 10 minutes and not any longer.

38
 Sunday (match day)…
At least several hours before you arrive at the
field for your match do the following session…

Dynamic movements: 10 minutes.

Juggling variations: 10 minutes.
Sprints: 1 max effort.
Finisher: 5 minutes and not longer.

39
An example week of offseason training…

40
An example week
of offseason
training…
 Day 1…
Team/Group Training AND Field Workout OR…
A Technical Session AND Field Workout: 1.5 hours max.
Do a field workout before your team training or as part of your
individual training:
If you have team training, do the Speed & Fitness Session from ‘Intro to
Physical Training for Football’ OR Day 1 from ‘The Football Fitness
Blueprint’ before you attend your team session…
BUT DO NOT do any of the fitness work from either session. If you are
doing the Speed & Fitness Session, eliminate the Sprint/Deceleration
Drill. If you are doing Day 1, do only exercises A and B, eliminate C and
D. If you want, you add the exercises you did not do back in after team
training as extra fitness work but do not do them before.
If you do not have team training, incorporate the Speed & Fitness
Session from ‘Intro to Physical Training for Football’ OR Day 1 from ‘The
Football Fitness Blueprint’ into your Generic Technical Session…
See the next page for details on how to do that…

42
 Day 1 (continued)…
Technical Session AND Field Workout: 1.5 hours max.
Dynamic movements: 5-10 minutes.
Juggling variations: 10-20 minutes.
Speed & Fitness Session: Physical Preparation, Speed Work and
Agility/Technical Work OR…
Day 1: Drills A, B and C.
Then proceed with technical work…
Wall passing variations (if possible) or box passing (if you have a
partner): 15 minutes.
1st touch to positional play: 15 minutes.
Speed & Fitness Session: Sprint/Deceleration Drill OR…
Day 1: Drill D.
Finisher: 10-30 minutes. As long as you are enjoying yourself keep
training.

43
 Day 2…
Team/Group Training AND/OR…
A Technical Session: 1 hour max if you had group training or 2 hours
max if this is your only session.
Dynamic movements: 5-10 minutes.
Juggling variations: 5-20 minutes.
Sprints: 3-5 max effort with full rest.
Wall passing variations (if possible) or box passing (if you have a
partner): 5-15 minutes.
1v1 progressions (if you have a partner): 5-15 minutes.
1st touch to positional play: 5-20 minutes.
Fitness: 2-6 sets of 10x10 sprint/deceleration drill. Only if you did not
have team training AND are feeling good.
Finisher: 15 minutes.

44
 Day 3…
Team/Group Training OR…
A Technical Session: 1.5 hours max.
Dynamic movements: 5-10 minutes.
Juggling variations: 10 minutes.
Sprints: 1-3 max effort with full rest.
Wall passing variations (if possible) or box passing (if you have a partner): 5-
15 minutes.
1v1 progressions (if you have a partner): 5-15 minutes.
1st touch to dribble: 5 minutes.
1st touch to positional play: 10-30 minutes.
NO FITNESS.
Finisher: 10 minutes.
AND a Resistance Training Session (if possible, do this before individual
training or after team training):
Strength & Power Session from ‘Intro to Physical Training for Football’ OR
Day 2 from ‘The Football Fitness Blueprint.’

45
 Day 4…
Team/Group Training AND/OR…
A Frustrating Technical Session: 1 hour max if you had team training
or 1.5 hours max if this is your only session.
Dynamic movements: 5-10 minutes.
Juggling variations: 5-10 minutes. Use a size 1 ball or juggle with your
weak foot only for at least a few minutes.
Sprints: 1-5 max effort with full rest.
Wall passing variations (if possible) or box passing (if you have a
partner): 5-10 minutes. Use a size 1 ball for at least a few minutes.
1v1 progressions (if you have a partner): 5-10 minutes.
1st touch to positional play: 10-30 minutes. Close your eyes before each
rep and imagine you are already playing in your next game.
Fitness: 10x10 sprint/deceleration drill. 2-6 sets. Only if you did not
have team training AND are feeling good.
Finisher: 10-20 minutes.

46
 Day 5…
Team/Group Training AND Field/Strength Workout OR…
Technical Session AND Field/Strength Workout: 1.75 hours max.
Do a field/strength workout before your team training or as part of
your individual training:
If you can train with a group, do the Strength & Power Session from
‘Intro to Physical Training for Football’ OR Day 5 from ‘The Football
Fitness Blueprint’ several hours before you attend that group session
(or afterwards if you must).
If you are doing the Strength & Power Session, add in 2-4 sets of the
Sprint/Deceleration Drill at the end of that session.
If you cannot train with a group, incorporate the Strength & Power
Session from ‘Intro to Physical Training for Football’ OR Day 5 (from
Week 1) from ‘The Football Fitness Blueprint’ into your Technical
Session…
See the next page for details on how to do that…

47
 Day 5 (continued)…
Generic Technical Session AND Field/Strength Workout: 1.75 hours
max.
Dynamic movements: 5-10 minutes.
Juggling variations: 10-20 minutes.
Strength & Power Session: Full Session + 2-4 sets of
Sprint/Deceleration Drill.
Day 5 (from Week 1): Full Session.
Then proceed with technical work…
Wall passing variations (if possible) or box passing (if you have a
partner): 15 minutes.
1st touch to dribble: 15 minutes.
Finisher: 10-30 minutes. As long as you are enjoying yourself keep
training.

48
 Day 6…
Team/Group Training AND/OR…
A Technical Session: 1 hour max if you had group training or 2 hours
max if this is your only session.
Dynamic movements: 5-10 minutes.
Juggling variations: 5-20 minutes.
Sprints: 3-5 max effort with full rest.
Wall passing variations (if possible) or box passing (if you have a
partner): 5-15 minutes.
1v1 progressions (if you have a partner): 5-15 minutes.
1st touch to positional play: 5-20 minutes.
Fitness: 2-6 sets of 10x10 sprint/deceleration drill. Only if you did not
have team training AND are feeling good.
Finisher: 15 minutes.

49
 Day 7…
Rest day.
Take the day off.
Things you can do instead of playing football:
Spend time meditating.
Read a good book.
Go on a long walk.
Play a different sport.
Turn off your phone and spend quality time with
friends and loved ones.
If you absolutely must play football, make sure
that when you do your only goal is to have fun.

50
These are just examples…

Adjust it as you need to. You know what you can handle best.

Team training and matches are the priority. Do not let your individual training interfere
with your performances there.

Even during the offseason, you should find ways to train with other people at least 4x per
week.

You will need to sacrifice some individual training if you play for multiple teams or have
multiple matches in a single week.

51
Now go get
to work.
After you make
some progress
with this…
You can check out ‘Advanced
Technical and Tactical Training’
It will give you…

Detailed technical training sessions that will transform your game.

More technical training tips and tricks that will take your training to the next level.

Position specific drills for every position that will prepare you to play your best when it matters most.

A tactical training component that help you understand your role and play to your strengths.

Confidence in your ability to perform and in your potential to improve even further.

54
Check it out HERE!!!
And right now you can
take an extra 50% OFF
with code: Allways
If you enjoy my
free content…
Consider subscribing to me on Patreon for
$3/month to support it. You can also message
me and get quick responses. Click HERE
Thanks!!!