Soccer training drills, recovery, and football action library
Explore structured soccer drills for ball mastery, dribbling, passing, shooting, recovery, goalkeeping, first touch, agility, and individual football development.
Strength – swimmer
Player lies face down and alternates arm and leg lifts in a swimming-style pattern. This drill improves lower-back endurance, glute activation, shoulder control, and core coordination.
Strength – superman raises
Player lies face down and lifts the arms and legs off the floor together before lowering with control. This drill strengthens the lower back, glutes, shoulders, and posterior-chain control.
Strength – skater jumps side knees
Player bounds side to side like a skater and adds a side knee drive after each landing. This drill improves lateral power, hip strength, balance, and change-of-direction control.
Strength – side jumps jump up
Player jumps sideways, controls the landing, then jumps upward with power. This drill builds lateral strength, balance, and explosive leg power for soccer movements.
Strength – prone leg raises
Player lies face down and lifts the legs from the floor while keeping the movement controlled. This drill strengthens the glutes, hamstrings, and lower back for better running posture and posterior-chain support.
Strength – sphinx push ups
Player starts in a forearm plank position and presses up through the arms before lowering back with control. This drill strengthens the shoulders, triceps, chest, and core stability.
Strength – V sit crunch
Player starts on the back and brings the torso and legs upward together into a V sit position before lowering with control. This drill strengthens the core, hip flexors, and trunk control.
Strength – toe touch crunch
Player lies on the back with legs raised and crunches upward to reach toward the toes. This drill strengthens the upper abdominals and improves core control.
Strength – toe reach push up
Player reaches back toward the toes from a plank-style position, then returns forward and performs a push up. This drill strengthens the upper body, shoulders, core, and posterior-chain mobility.
Strength – heel taps
Player lies on the back with knees bent and alternately taps each heel while keeping the core active. This drill strengthens the abdominals and obliques with controlled side-to-side movement.
Strength – cross crunch V sit
Player performs a cross-body crunch, then moves into a V sit crunch by lifting the torso and legs together. This drill strengthens the core, obliques, and hip flexors with controlled trunk movement.
Strength – hip drive lateral
Player drives the knee or hip upward, then moves laterally with control between repetitions. This drill strengthens the hip flexors, glutes, core, and lateral movement control.
Strength – diagonal core reach
Player lies on the back and reaches diagonally across the body to activate the core and trunk rotation. This drill strengthens the abdominals, obliques, and body control needed for balanced soccer movement.
Strength – get up jump
Player moves from the floor to standing quickly and finishes with an explosive jump. This drill builds full-body strength, coordination, core control, and power during transition movements.
Strength – in out jump
Player moves the feet in and out from a low athletic position, then finishes with an explosive jump. This drill develops lower-body strength, quick foot coordination, and power from a loaded stance.
Strength – climbers and jump
Player performs four mountain climber knee drives from a plank position, then jumps up explosively. This drill builds core strength, hip drive, conditioning, and explosive lower-body power.
Strength – inchworm push up
Player walks the hands forward into a plank, performs a push up, then walks back under control. This drill strengthens the upper body, core, shoulders, and hamstring control.
Strength – burpee jump
Player drops into a plank, returns the feet underneath the body, and jumps upward with control. This drill develops full-body strength, conditioning, core control, and explosive power.
Strength – squat side steps
Player stays low in a squat hold and steps laterally while keeping the knees bent and posture stable. This drill strengthens the quadriceps, glutes, hips, and lateral control.
Strength – forward crunch
Player lies on the back with knees bent and crunches forward by lifting the shoulders from the floor. This drill strengthens the abdominals and improves core control.
Strength – right diagonal hold
Player holds a diagonal reach position with the right-side pattern extended and maintains balance through the core. This drill strengthens trunk stability, glutes, shoulders, and body control.
Strength – pogo jumps
Player performs repeated low vertical jumps using fast ankle bounce and minimal knee bend. This drill strengthens the calves, ankles, Achilles, and reactive lower-leg power.
Strength – left diagonal hold
Player holds a diagonal reach position with the left-side pattern extended and maintains balance through the core. This drill strengthens trunk stability, glutes, shoulders, and body control.
Strength – diagonal plank touch
Player holds a plank and reaches diagonally across the body to touch the opposite side while keeping the hips stable. This drill strengthens the core, shoulders, and anti-rotation control.
Strength – diagonal plank reach
Player holds a plank and reaches one arm diagonally forward while keeping the body stable. This drill strengthens the core, shoulders, and anti-rotation control for balance under load.
Strength – left side plank
Player holds a left side plank position and lifts the hips up and down with control. This drill strengthens the obliques, shoulders, and lateral core stability.
Strength – right side plank
Player holds a right side plank position and lifts the hips up and down with control. This drill strengthens the obliques, shoulders, and lateral core stability.
Strength – diagonal heel touches
Player lies on the back with knees bent and reaches diagonally toward each heel in a controlled rhythm. This drill strengthens the obliques, abdominals, and trunk control.
Strength – left lunge
Player steps forward with the left leg into a controlled lunge before returning to the starting position. This drill strengthens the quadriceps, glutes, and lower-body stability.
Strength – lower knee run
Player performs quick running steps with lower knee lift height while maintaining rhythm and posture. This drill develops lower-leg strength, coordination, and running mechanics.
Strength – plank up down
Player moves between a forearm plank and a high plank position while keeping the body stable. This drill strengthens the shoulders, chest, triceps, and core stability.
Strength – right lunge hold
Player holds a right-leg lunge position while maintaining balance and posture. This drill develops lower-body strength endurance and stability.
Strength – jump lunge switch
Player jumps explosively from a lunge position and switches legs in the air before landing under control. This drill develops lower-body strength, balance, and explosive power.
Strength – left lunge hold
Player holds a left-leg lunge position while maintaining balance and posture. This drill develops lower-body strength endurance and stability.
Strength – right lunge
Player steps forward with the right leg into a controlled lunge before returning to the starting position. This drill strengthens the quadriceps, glutes, and lower-body stability.
Strength – plank hip drive
Player maintains a plank position while driving the hips or knees through a controlled range of motion. This drill develops core stability, hip strength, and trunk control.
Strength – left lateral hop jump
Player performs quick lateral hops before explosively jumping backward and landing primarily on the left side. This drill develops lateral power, lower-body strength, balance, and landing control.
Strength – knee drives in out
Player alternates powerful knee drives while performing quick in-and-out footwork patterns. This drill develops hip strength, coordination, lower-body endurance, and athletic movement control.
Strength – right lateral hop jump
Player performs quick lateral hops before explosively jumping backward and landing primarily on the right side. This drill develops lateral power, lower-body strength, balance, and landing control.
Speed/Agility – A skip
Player skips forward with an alternating high knee drive and coordinated arm action while staying tall and light on the feet. This drill develops running rhythm, knee lift, coordination, and acceleration mechanics; it can be used for warm up.
Speed/Agility – high knees
Player drives the knees upward in a quick alternating rhythm while using strong arm action and light foot contacts. This drill improves running posture, hip flexor activation, and quick foot speed; it can be used for warm up.
Speed/Agility – heel flicks on the same spot
Player alternates quick heel flicks toward the glutes while keeping posture tall and rhythm steady. This drill prepares the hamstrings, improves running mechanics, and supports fast leg recovery; it can be used for warm up.
Speed/Agility – kneeling jumps
Player begins on both knees, drives the hips forward, and jumps into a stable two-foot landing. This drill develops hip power, explosive coordination, and fast lower-body activation; it can be used for warm up.
Speed/Agility – lateral bounds Side to side
Player jumps laterally from one leg to the other, landing under control before pushing back across. This drill develops side-to-side power, balance, and change-of-direction strength; it can be used for warm up.
Speed/Agility – tuck jumps
Player jumps vertically and quickly brings both knees toward the chest before landing softly with control. This drill develops explosive power, core control, and fast lower-body reaction; it can be used for warm up.
Recovery - Dual Leg Bridging
Non-Surgical ACL Tear Rehab Exercise: Player lies on the back with both knees bent, lifts the hips into a bridge position, then lowers back down under control. This exercise helps activate the glutes, hamstrings, hip stabilisers, and posterior-chain support during ACL rehab.
Warm Up – High Knees
Warming up prior to training and playing a match: Run in place or forward while driving the knees upward rapidly with quick foot contact.
Warm Up – Side Leg Swings
Warming up prior to training and playing a match: Swing one leg side to side in a controlled motion to loosen the hips and activate movement patterns.
Warm Up – Jogging Forwards and Backwards with Turn
Warming up prior to training and playing a match: Jog forward and backward while performing controlled turns to activate agility, balance, and coordination.
Warm Up – Single Leg Heel Kicks
Warming up prior to training and playing a match: Balance on one leg while kicking the opposite heel toward the glutes in a controlled rhythmic motion.
Warm Up – Single Leg Knee Drives
Warming up prior to training and playing a match: Balance on one leg and drive the opposite knee upward repeatedly with controlled rhythm and posture.
Warm Up – Short Accelerations
Warming up prior to training and playing a match: Perform short controlled accelerations with quick powerful steps to prepare for sprinting and directional movement.
Warm Up – Squats
Warming up prior to training and playing a match: Perform controlled bodyweight squats to activate the hips, glutes, and legs before movement drills.
Warm Up – Back Leg Swings
Warming up prior to training and playing a match: Swing one leg backward repeatedly with control to activate the glutes and hip extensors.
Warm Up – Front Leg Swings
Warming up prior to training and playing a match: Swing one leg forward and backward in a controlled motion to activate the hips and hamstrings.
Warm Up – Heel Kicks
Warming up prior to training and playing a match: Jog while kicking the heels upward toward the glutes with quick light steps.
Warm Up – 45 Degree Shuffles Forwards and Backwards
Warming up prior to training and playing a match: Shuffle forward and backward at 45 degree angles with quick footwork and controlled directional changes.
Warm Up – Calf Raises
Warming up prior to training and playing a match: Rise onto the balls of the feet repeatedly with controlled movement to activate the calves and ankles.
Warm Up – Box Shuffles
Warming up prior to training and playing a match: Shuffle around a box pattern with quick controlled footwork and directional changes.
Warm Up – Inside Kicks
Warming up prior to training and playing a match: Swing the leg inward across the body in a controlled motion to activate hip mobility and coordination.
Warm Up – Close Gate
Warming up prior to training and playing a match: Lift the knee outward and rotate the hip inward across the body in a controlled closing motion.
Warm Up – Opening Gate
Warming up prior to training and playing a match: Lift the knee upward and rotate the hip outward in a controlled motion to open the hips dynamically.
Warm Up – Lunges
Warming up prior to training and playing a match: Step forward into a controlled lunge position and return to standing while maintaining balance and posture.
Warm Up – Lateral Shuffles
Warming up prior to training and playing a match: Shuffle laterally with quick controlled steps while maintaining an athletic body position.
Warm Up – Diagonal Shuffles
Warming up prior to training and playing a match: Shuffle diagonally with quick controlled footwork while maintaining balance and body control.
Recovery - Extension Strengthening
Exercise for Wrist Pain Relief: With the forearm supported and palm facing down, lift the back of the hand upward against light resistance, then lower slowly.
Recovery - Counterclockwise Rotation
Exercise for Wrist Pain Relief: Rotate the wrist slowly in a counterclockwise circle through a comfortable range while keeping the forearm relaxed.
Recovery - Clockwise Rotation
Exercise for Wrist Pain Relief: Rotate the wrist slowly in a clockwise circle through a comfortable range while keeping the forearm relaxed.
Recovery - Traction and Distraction Stretching
Exercise for Wrist Pain Relief: Gently pull and distract the wrist joint, then hold the stretch briefly to improve comfort and mobility.
Recovery - Radial and Ulnar Deviation
Exercise for Wrist Pain Relief: Move the wrist slowly side to side, toward the thumb side and little finger side, while keeping the forearm stable.
Recovery - Pronation and Supination
Exercise for Wrist Pain Relief: Rotate the forearm slowly from palm up to palm down against light resistance to strengthen wrist and forearm control.
Recovery - Lateral Thumb Stretch
Exercise for Wrist Pain Relief: Gently move the thumb sideways away from the palm and hold the stretch to improve thumb and wrist mobility.
Recovery - Radial Deviation Strengthening
Exercise for Wrist Pain Relief: Move the wrist toward the thumb side against light resistance, then return slowly with control.
Recovery - Flexion Strengthening
Exercise for Wrist Pain Relief: With the forearm supported and palm facing up, curl the wrist upward against light resistance, then lower slowly.
Recovery - Flexion and Extension
Exercise for Wrist Pain Relief: Bend the wrist forward and backward slowly through a comfortable range while keeping the forearm stable.
Recovery - Palm Flexion and Extension Stretching
Exercise for Wrist Pain Relief: Gently bend the wrist forward and backward with assistance to stretch the palm side and back side of the wrist.
Recovery - Upper Trapezius Stretch
Exercise for Neck Pain Relief: Gently tilt the head to one side while keeping the opposite shoulder relaxed to stretch the upper trapezius muscle.
Recovery - Levator Scapulae Stretch
Exercise for Neck Pain Relief: Rotate the head slightly downward toward the armpit and gently assist the stretch to target the levator scapulae muscle.
Recovery - Extension Stretch
Exercise for Neck Pain Relief: Gently extend the neck backward within a comfortable range to stretch the front of the neck and improve mobility.
Recovery - Chin Tucks
Exercise for Neck Pain Relief: Pull the chin gently backward without tilting the head to improve neck posture and activate deep neck stabilizers.
Recovery - Neck Warm Up
Exercise for Neck Pain Relief: Perform gentle neck mobility movements through comfortable ranges to warm up the neck muscles and improve circulation.
Recovery - Scalene Stretch
Exercise for Neck Pain Relief: Tilt and rotate the head gently to stretch the scalene muscles along the front and side of the neck.
Recovery - Draw ABC'S
Exercise to recover faster and more completely from an ankle sprain ingury: Sit or lie down and trace the letters of the alphabet in the air using the foot and ankle.
Recovery - Cross Friction Massage for Ankle
Exercise to recover faster and more completely from an ankle sprain ingury: Apply gentle cross friction massage around the injured ankle ligaments to improve circulation and tissue mobility.
Recovery - Soleus Stretch for Ankle
Exercise to recover faster and more completely from an ankle sprain ingury: Bend the knee while stretching the calf to target the deeper soleus muscle and ankle mobility.
Recovery - Seated Calf Stretch for Ankle
Exercise to recover faster and more completely from an ankle sprain ingury: Sit with the leg extended and gently pull the foot toward the body to stretch the calf and ankle.
Recovery - Calf Raises Strengthening
Exercise to recover faster and more completely from an ankle sprain ingury: Rise onto the balls of the feet slowly, then lower the heels under control to strengthen the ankle and calf muscles.
Recovery - Control Inflammation and Pain
Exercise to recover faster and more completely from an ankle sprain ingury: Use gentle ankle movement and positioning techniques to help reduce swelling, pain, and stiffness in the ankle.
Recovery - Gastrocnemius Stretch for Ankle
Exercise to recover faster and more completely from an ankle sprain ingury: Stretch the calf with the knee straight and heel grounded to improve ankle mobility and calf flexibility.
Recovery - 3 Way Ankle Strengthening
Exercise to recover faster and more completely from an ankle sprain ingury: Move the ankle against resistance in multiple directions to improve ankle strength and stability.
Recovery - Sword with Band
Exercise For Shoulder Pain Relief, eliminate shoulder impingement pain: Pull a resistance band upward and diagonally across the body in a sword-drawing motion while keeping the shoulder controlled.
Recovery - Dumbbell External Rotation
Exercise For Shoulder Pain Relief, eliminate shoulder impingement pain: Hold a light dumbbell with the elbow bent and rotate the forearm outward slowly to strengthen the rotator cuff.
Recovery - Prone W's
Exercise For Shoulder Pain Relief, eliminate shoulder impingement pain: Lie face down with elbows bent in a W shape and lift the arms while squeezing the shoulder blades together.
Recovery - Prone A's
Exercise For Shoulder Pain Relief, eliminate shoulder impingement pain: Lie face down with arms positioned alongside the body and lift the arms slightly while squeezing the shoulder blades together.
Recovery - Doorway Stretch
Exercise For Shoulder Pain Relief, eliminate shoulder impingement pain: Place the forearm against a doorway and gently lean forward to stretch the chest and front of the shoulder.
Recovery - Seated Calf Stretch for Foot
Exercise to fix Plantar Fasciits: Sit with the leg extended and gently pull the foot toward the body to stretch the calf and bottom of the foot.
Recovery - Plantar Fascia Massage
Exercise to fix Plantar Fasciits: Massage along the sole of the foot with slow pressure to reduce tightness and improve tissue mobility.
Recovery - Calf Plantar Combo Stretch
Exercise to fix Plantar Fasciits: Stretch the calf while also placing the foot or toes into a position that gently lengthens the plantar fascia.
Recovery - Runner's Stretch
Exercise to fix Plantar Fasciits: Step one foot back, keep the back heel down, and lean forward gently to stretch the calf and Achilles.
Recovery - Seated Plantar Fascia Stretch
Exercise to fix Plantar Fasciits: Sit down, cross one foot over the opposite leg, and gently pull the toes back to stretch the sole of the foot.
Recovery - Towel Scrunches
Exercise to fix Plantar Fasciits: Sit with the foot on a towel and use the toes to scrunch the towel toward the body, then reset and repeat.
Recovery - Heel Raises with Tennis Ball
Exercise to fix Plantar Fasciits: Hold a tennis ball between the heels or ankles while performing heel raises to improve foot control and calf activation.
Recovery - Hamstring Cross Friction Massage
Exercise for Home Rehad for Hamstring Injury: Apply gentle cross-fiber massage across the hamstring area to support circulation and tissue mobility.
Recovery - Gentle Range of Motion
Exercise for Home Rehad for Hamstring Injury: Move the leg slowly through a comfortable range to improve mobility and reduce stiffness without loading heavily.
Recovery - Gentle Stretching
Exercise for Home Rehad for Hamstring Injury: Use a light hamstring stretch within a comfortable range to reduce tightness without forcing the injured area.
Recovery - Seated Hamstring Stretch
Exercise for Home Rehad for Hamstring Injury: Sit with one leg extended and gently lean forward from the hips to stretch the hamstring.
Recovery - Reverse Lunges
Exercise for Home Rehad for Hamstring Injury: Step one leg backward into a lunge, lower under control, then return to standing while keeping balance and alignment.
Recovery - Foam Roller Both Legs
Exercise for Home Rehad for Hamstring Injury: Place both hamstrings on a foam roller and roll slowly along the back of the thighs to reduce tightness.
Recovery – Foam Roller Single Leg
Exercise for Home Rehad for Hamstring Injury: Place one hamstring on a foam roller and slowly roll along the back of the thigh to improve tissue mobility.
Recovery - Ball Hamstring Curls
Exercise for Home Rehad for Hamstring Injury: Lie on your back with heels on a stability ball, lift the hips, and curl the ball toward the body before extending again.
Recovery - Bridges
Exercise for Home Rehad for Hamstring Injury: Lie on your back with knees bent, lift the hips into a bridge, then lower slowly with control.
Recovery - Hamstring Isometrics
Exercise for Home Rehad for Hamstring Injury: Press the heel into the floor or a stable surface and hold the hamstring contraction without moving the knee.
Recovery - Single Leg Bridges
Exercise for Home Rehad for Hamstring Injury: Lie on your back with one foot on the ground, lift the hips into a bridge, and hold or lower with control.
Recovery - Supine Hamstring Stretch
Exercise for Home Rehad for Hamstring Injury: Lie on your back and raise one leg upward, keeping the knee mostly straight while gently stretching the hamstring.
Recovery - Spinal Rocking
Exercise to ease low back pain at home: Lie on your back and gently rock the knees side to side or forward and back to relax the spine and hips.
Recovery - Piriformis Stretch
Exercise to ease low back pain at home: Cross one ankle over the opposite thigh and gently pull the legs toward the body to stretch the glutes and hip.
Recovery - Knee to Chest Stretch
Exercise to ease low back pain at home: Lie on your back and gently pull one or both knees toward the chest to stretch the lower back and hips.
Recovery - Curl Up
Exercise to ease low back pain at home: Lie on your back and gently lift the head and shoulders slightly while keeping the lower back controlled and stable.
Recovery - Lower Back Pelvic Tilt
Exercise to ease low back pain at home: Lie on your back with knees bent and gently tilt the pelvis to flatten the lower back against the floor, then release.
Recovery - The Bridge
Exercise to ease low back pain at home: Lie on your back with knees bent, lift the hips into a bridge position, then lower slowly with control.