Do you want to become a better soccer player? With no equipment - just a ball and your shoes? In this article, we'll show you how to train alone (a whole session of soccer drills by yourself) to improve your technique, speed and power.
Below you will also find a YouTube video with soccer exercises for you to do on your own. In this article you will also receive valuable tips and a clear structure for your individual training.
Why football training alone makes sense
Training alone offers you flexibility and the opportunity to work specifically on your weaknesses. Without the pressure of team exercises, you can concentrate on your technique and make progress. Even without equipment, you can build a solid foundation that will help you achieve your goals as a soccer player.
Advantages:
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Maximum flexibility: You can train anywhere.
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Focus on your strengths and weaknesses.
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Perfecting the basics without distraction.
Contents of football training alone
1. Ball control
Ball control is the foundation of every footballer.
Important points:
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Start with simple exercises to develop a feel for the ball.
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Make sure you control the ball cleanly and then increase the speed.
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Regularly look up from the ball to improve your overview of the game.
You can find our suggestions in our video.
2. Speed
Speed often determines victory or defeat. Targeted sprints are important for developing your explosiveness.
Important points:
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Only start after a thorough warm-up.
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Take breaks between sprints to ensure quality (rule of thumb at least 30 seconds break per 10m sprint)
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Work on your sprinting technique to become more efficient.
3. Passing exercises and ball receptions
Good passing quality and ball control are key components in the game.
Important points:
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Play simple passes against a wall.
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Pay attention to the precision of your passes and a clean reception.
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As you gain confidence, you can increase the pace and complexity.
4. Ball reception from the air
A good aerial ball reception is an impressive technique that can give you many advantages.
Important points:
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Work on your timing.
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Concentrate on taking the ball in a controlled manner.
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Use different techniques such as chest reception or reception with the instep.
5. Shooting exercises
A precise and powerful finish is crucial.
Important points:
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First, focus on precision and clean technique.
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Integrate different shot variations such as full-strike or inside shot.
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Incorporate on-the-move shots into your training.
6. Strength training
A strong and stable body is the basis for optimal performance on the pitch.
Important points:
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Train your core for more stability.
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Use bodyweight exercises such as push-ups or lunges.
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Include strength exercises appropriate to your level.
7. Cool-down and stretching
Stretching after training helps you maintain your flexibility and prevent injuries.
Important points:
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End each workout with a cool-down.
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Combine dynamic and static stretching exercises.
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Concentrate on the muscle groups being worked.
Bonus tip: Individualize your training
Every player is different, so you should adapt your training to your needs. Set clear goals and work systematically to achieve them.
Benefit from 360Football
If you want to accelerate your development as a footballer, we offer you personalized options:
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Additional football training : Intensive support during individual training by experienced trainers.
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Football training plan : Work independently but efficiently.
Watch our video (below) and get valuable suggestions for your training.
Interested in football development training?
Visit our website to learn more about what we offer or arrange a trial training session directly.
Reach your next level – start your football training now!
PS. Another (older video) with a whole football training session with exercises alone can be found here:
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