Planer treningu

Zwane też: dynamic warm-up · RAMP warm-up · two-cone warm-up

wszyscy · 2 rzędy

2 cones 15–20 m apart, two files behind cone A. Work to B on the near side, return on the far side. Next pair leaves on the coach's call.

3:30 · 2:30 · 2:00

Bramkarze: 1 outfield

1. Part 1 Activation 3:30 — jog/backpedal, arm circles, butt kicks, inside/outside heel flicks, high knees, ankle walks, open & close the gate, lateral shuffle, carioca, heading simulation
2. Part 2 Range 2:30 — toy soldiers, walking lunge + rotation, lateral lunge, reverse lunge + reach, leg swings 8+8, knee to chest + ankle roll
3. Part 3 Speed 2:00 — single-leg hop & stick, bounding, foot fire → reactive sprint ×3, build-ups 60/80/95%

Punkty trenerskie: Nobody stops moving · Static stretching goes to the cool-down · Last build-up is the bridge into the session

Przejście · 1 min

Zwane też: circle drill · serve and return circle · first-touch circle

1 stacji × 14

Half the group on a circle (centre circle or cones, ~20 m), each with a ball in the hands. The other half inside. Inside player runs to a server, server throws, player returns it: inside of the right foot, then inside of the left, outside of the foot, thigh, chest, header. Move to the next server. Swap inside/outside after a full lap.

Bramkarze: 1 outfield

1. One surface per server, or all six with one server before moving on
2. Server throws underarm to the surface asked for
3. Return to the hands, then sprint to the next server

Punkty trenerskie: Receive on the move — the run in is the point · Server: good throw or it doesn't count · Call the surface before the throw

Przejście · 1 min

Zwane też: give-and-go circuit · one-two circuit · one-two

2 stacji × 7

Four wall players spaced around a 25 × 25 m square (court: around the whole court), each beside a cone 'defender'. Runners start in a file with balls at one corner.

Bramkarze: 1 outfield

1. Runner dribbles at the first cone, plays a one-two with wall 1, takes the return past the cone, carries to wall 2, and so on round the four stations.
2. Finish with a shot into a goal (or through a gate) after wall 4. Next runner starts when the previous one passes wall 2.
3. After 2 laps each, walls and runners swap.

Punkty trenerskie: Same points as the pair drill: pass early, sprint on the pass, return into the path · Vary the wall side (left/right) at each station so both feet play · Keep the dribble speed — the circuit is about doing it tired

Przejście · 1 min

Zwane też: breakaway finishing · through-ball finishing · run-in-behind finishing

1 bramek × 8 · zmiana co 2 min

Server at halfway, striker sprints from the wing; server plays into the space, striker finishes first time or one touch, GK live.

Bramkarze: 1 in goal

1. Time the run — don't arrive early
2. Finish across the keeper

Punkty trenerskie: Quick ball from the GK hands starts the counter (Anton 2012)

Przejście · 1 min

Zwane też: end-zone possession · end-line game · touchdown game

7v7

Score by receiving a pass inside the opponent's end zone. Then play out the other way. No dribbling into the zone.

Bramkarze: 1 outfield

1. Progress: only a third-man run may score
2. Regress: the passer must be in the other half

Punkty trenerskie: Receive facing forward — no point taking it towards your own goal (Anton's principle 5)

Przejście · 1 min

Zwane też: keepy-uppy circle · hacky sack · footbag circle

2 stacji × 7

Circle of 5–8. Ball kept in the air; the one who lets it drop gets a letter or a forfeit. Max two touches.

Bramkarze: 1 outfield

1. Head or chest to save = bonus
2. Loser does 5 push-ups

Punkty trenerskie: Play it in the first 5 minutes while stragglers arrive

Przejście · 1 min

Zwane też: 1v1 gate dribbling · 1v1 through gates

7 par

Beating an opponent with a change of direction

Bramkarze: 1 outfield

1. Attack the defender at pace — a slow approach lets him set his feet.
2. Sell the feint with your whole body, not just the foot: shoulders and hips shift the defender.
3. Explode through the gate the moment his weight goes the wrong way; the window lasts one step.
4. Keep the ball on the far side of your body through the gate so a stretching leg cannot reach it.

Punkty trenerskie: Score only through the two wider gates to force longer changes of direction. · Winner stays on for king-of-the-grid rounds.

Przejście · 1 min

Zwane też: 1v1 to end line · 1v1 to the end line

7 par

Winning the individual duel

Bramkarze: 1 outfield

1. Attack the defender's front foot — force him to turn before you accelerate.
2. One feint, one decision: dance too long and the second defender in line resets the duel.
3. Protect the ball with the far foot the instant the defender lunges.
4. For the defender: stay low, side-on, and show the attacker one way only.

Punkty trenerskie: Add a mini-goal on the end line to finish through. · The defender starts by passing the ball in, then closes — game-realistic engagement.

Przejście · 1 min

Zwane też: jog and stretch · warm-down · static stretching

wszyscy · 2 rzędy

2 minutes easy jog, then 6 static holds × 20 s: calves, hamstrings, quads, hip flexors, adductors, glutes.

Bramkarze: 1 outfield

1. Jog: nose breathing, heart rate down
2. Holds: 20 s each side, no bouncing
3. Coach reviews one thing that went well and one to fix

Punkty trenerskie: Static stretching lives HERE — cool-down only, never before a match

Łatwiej: shorter holds, 10 s

Uwaga: rozciąganie statyczne — tylko w schłodzeniu