Ages 13–18
Speed and Agility Drills
Footwork, acceleration and changes of pace. 7 drills from Spatrian’s program, each with its set-up, its steps and what to watch for. Put any of them in a session with the practice plan builder.
Speed and agilitySoloLadder & Cone Agility
Quick feet through a ladder (or cones as substitutes), followed by short sprints.
Speed and agilitySprint Intervals
Repeated 30m sprints with walk-back recovery.
Speed and agilitySoloSmall spaceCut and Go
Accelerate to a cone, brake properly, cut, and accelerate away again.
Speed and agilitySoloSmall spaceSingle-Leg Balance Circuit
Single-leg holds, reaches and airplane holds on a square of floor: the ankle strength a sharp first step is built on.
Speed and agilitySoloSmall spaceFast Feet & Lateral Shuffle
Quick feet on the spot, side shuffles across a metre and small forward-back hops: the footwork a player uses between every touch.
Speed and agilitySoloSmall spaceCore for the Strike
Plank, side plank, dead bugs and glute bridges: the trunk a strike, a jump and a shoulder-to-shoulder duel all come from.
Speed and agilitySoloSmall spaceSkater Bounds & Line Hops
Side-to-side bounds and quick two-footed hops over a line on the floor, landed soft: change-of-direction power that needs no ceiling height.More drills
All drillsPassing DrillsDribbling DrillsDefending DrillsScanning DrillsFirst Touch DrillsShooting DrillsDrills for GoalkeepersDrills for DefendersDrills for MidfieldersDrills for ForwardsTeam Soccer Drills for PracticeWall DrillsDrills Without ConesIndoor Drills
Every drill, read aloud and on the record
In Spatrian the Audio Coach talks a player through these drills while they play, and each run goes on their own training record, which their coach or personal trainer can read. The beta is opening to a small first group of players, coaches and families.