Beginner training plan
Your first lessonWEEK 1: Foundations & Form
• Focus: Ball familiarity, foot coordination, basic fitness
Day 1:
• Juggling (10 min)
• Dribbling through cones (3 sets × 30 sec)
• Passing against a wall (20 each foot)
• 10-min jog
Day 2:
• Dynamic warm-up + mobility
• Inside/Outside dribble drill
• Wall passes (1-touch and 2-touch)
• Light sprints (3 × 20m)
Day 3:
• Freestyle juggling
• 1v1 shadow dribble with a partner or cone
• Cooldown stretch + plank (3 × 30 sec)
Lesson 2-3WEEK 2: Ball Control + Stamina
Day 1:
• Cone zig-zag dribbling
• Inside-outside touches
• Short passing (accuracy challenge)
• 4 × 25m jog-sprint
Day 2:
• Ball mastery circuit (toe taps, V-cuts, pull-push)
• Wall volley passes (20 left, 20 right)
• Sprint relays (5 reps)
• Cooldown
Day 3:
• Juggling ladder (5, 10, 15…)
• Shielding drill (use partner or object)
• Planks + sit-ups
Lesson 4-10WEEK 3: First Touch + Awareness
Day 1:
• 2-touch wall passing
• Juggle and trap
• Lateral cone shuffles
• 3 × 30m sprints
Day 2:
• Reaction passing (use wall/partner)
• Rondo drill (3v1 or 2v1 with a friend)
• Shooting basics (focus on form)
Day 3:
• Juggling challenge (weak foot only)
• Agility ladder
• Endurance jog (15 min steady pace)
Lesson 11+WEEK 4: Dribbling + Endurance
Day 1:
• Fast footwork drills
• Cone slalom (tight turns)
• 4 × 1-minute shuttle runs
Day 2:
• Body feints and cuts
• Obstacle dribble + finish
• Wall passes on the move
Day 3:
• Jog (20 min)
• Core circuit (planks, leg raises, crunches)
• Visualization exercise (game scenario prep
