训练课计划工具

也叫: dynamic warm-up · RAMP warm-up · two-cone warm-up

全员 · 2 路

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

门将: 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%

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

转换 · 1 分钟

也叫: circle drill · serve and return circle · first-touch circle

1 个站点 × 14 人

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.

门将: 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

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

转换 · 1 分钟

也叫: give-and-go circuit · one-two circuit · one-two

2 个站点 × 7 人

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.

门将: 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.

教学要点: 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

转换 · 1 分钟

也叫: breakaway finishing · through-ball finishing · run-in-behind finishing

1 个球门 × 8 人 · 每 2 分钟轮换

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

门将: 1 in goal

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

教学要点: Quick ball from the GK hands starts the counter (Anton 2012)

转换 · 1 分钟

也叫: end-zone possession · end-line game · touchdown game

7打7

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

门将: 1 outfield

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

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

转换 · 1 分钟

也叫: keepy-uppy circle · hacky sack · footbag circle

2 个站点 × 7 人

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

门将: 1 outfield

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

教学要点: Play it in the first 5 minutes while stragglers arrive

转换 · 1 分钟

也叫: 1v1 gate dribbling · 1v1 through gates

7 对

Beating an opponent with a change of direction

门将: 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.

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

转换 · 1 分钟

也叫: 1v1 to end line · 1v1 to the end line

7 对

Winning the individual duel

门将: 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.

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

转换 · 1 分钟

也叫: jog and stretch · warm-down · static stretching

全员 · 2 路

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

门将: 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

教学要点: Static stretching lives HERE — cool-down only, never before a match

降难度: shorter holds, 10 s

注意: 静态拉伸 — 仅限放松阶段