Football Training Drills for One Player (with a ball)

 Weekly Solo Football Training Plan (1 Player + Ball)

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Monday – Ball Control & Passing

• Warm-up: Light jogging (5 mins)

• Wall Passing & Control (2x3 min, rest 1 min)

• One-touch passes (5 min)

• Juggling challenge (5 min)

• Sprint with ball 10m x5

Tuesday – Dribbling & Speed

• Warm-up: Dynamic stretching (5 mins)

• Cone Dribbling Drill (4 rounds)

• Slalom dribble + 5m sprint (5 sets)

• Quick touches (3x30 secs)

• Jogging with the ball (5 min)

Wednesday – Shooting Day

• Warm-up: Light juggling (5 mins)

• Shooting from 10-15m (20 total shots)

• First-touch + Shoot (10 sets)

• Weak foot finishing (10 shots)

• Mini challenge: Score 3 in a row

Thursday – Light Recovery Day

• Light juggling or wall passes (5-10 min)

• Full-body stretching

• Walk or light jog (10 min)

Friday – Ball Mastery & Reaction

• Warm-up: Quick touches (2 min)

• Fast toe-taps (4x30 secs)

• Cone dribble with changes of direction (3 rounds)

• Ball reaction drill (throw ball against wall, control & shoot)

Saturday – Creative Day

• Warm-up: Dribble freestyle (5 min)

• Create game-like combos (control, dribble, shoot)

• Target shots (aim for corners)

• 1v0 challenges (pretend defender)

Sunday – Active Recovery

• Light jog or walk (10-15 min)

• Stretching (10 min)

• Optional juggling (5 min)

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Tip: Modify based on your time & space. Train smart, not just hard!