Football Training Exercises to Try at Home
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Football Training Exercises To Try At Home: Full Guide

All of us follow our favorite football clubs, and we even follow their training sessions. You cannot have all these amazing training facilities in your hometown, but there is a lot more you can do than just sitting and regretting why you’re not at multi-million-dollar clubs’ training facilities. Read this guide about football training exercises to try at home and you’re all set!

Training is something that all footballers do, irrespective of their talent and skills. The more you train well, the more good games you will play and vice versa. We have seen a lot of players coming from the bottom and then reaching the highest peaks of the footballing world.

In our today’s blog, we will talk about a few general types of football training exercises that you can do at your home without any fancy equipment to polish your footballing skills and talent. Therefore, there should be no excuses this time because we are bringing the whole training session right to your home.

Cone Dribbling

football training exercises

It’s simple, you just need anything to mark visual steps on the ground, even if you don’t have cones, anything will do the job. Cone dribbling exercises are an amazing way to improve your dribbling skills, as it covers a lot of drills in them. We will name a few drills you can do with a few couple of cones right at your home.

Close Cone Dribbling:

In close cone dribbling, you don’t need much space. Just place 3 or 4 cones one or two feet apart, in a line or triangular shape, and simply dribble through these cones with the inside and outside of your feet. It helps you to greatly improve ball control. It will also teach you to stay on the ball in tight spaces.

Distant Cone Dribbling: 

You’re going to need a few more cones, and that isn’t a problem. Do the same drill as we mentioned above, only increase the distance between the cones and the number of cones themselves. This drill will help you to increase your speed with the ball at your feet and it will also improve your ball control in spaces and long runs.

Circular Cone Dribbling: 

You need to be prepared for more realistic situations that will happen on the match day. In Circular cones dribbling, as it is obvious from the name itself, make a circle of the cones and try to dribble through all the cones with the inside and outside of your foot and complete the circle.

There can be many more football training exercises which can be done with a ball and the cone, but these were the basic ones. It mainly focuses on your dribbling technique and ball control. Of course, you have seen Lionel Messi and his jaw-dropping dribbling and ball-controlling skills as he dances through the defenders. Practice will eventually lead you to perfection.

Speed Drills

football training exercises

In football, players with great pace and tactical awareness are always a destructive element for the opposition as they are very difficult to stop. While you’re stuck at home, you can still work on your speed by doing these simple speed drills:

Simple Speed Drill:

The name tells the story. Simple speed drills mean simple sprints. Define an area of 15-20 yards in length. Start sprinting from the starting point and go till the ending. Remember to ‘walk’ back to the starting point for the next repetition for a better recovery.

Cone Sprints: 

Agility and speed matter a lot. Get 5 cones and place them 5 yards apart from each other in a straight line. Remember the ‘distant cone dribbling’? You have to do the same drill but this time, only without the ball. Dodge through the cones while sprinting and walk back to the starting point for the next rep. This drill will help you to be more agile in a realistic situation when you have to dodge the defenders.

Back-Pedal Sprints:

The last one and it’s super easy. Get 4 or 5 cones, and number them 1-4. Start sprinting from cone 1 to cone 3, and then backpedal toward cone 2. Again, the sprint from cone 2 to cone 4 and backpedal toward cone 3. And simply repeat the process.

NOTE: The number of repetitions varies from person to person. 7-8 reps of each drill are the ideal amount. 

Shooting Drills

You can have all the agility, pace and dribbling skills in the world, but if you’re bad at accurate and pin-point shooting of the ball, regardless of your position on the pitch, you will suffer. So, shooting is an important area to work on. In the following paragraphs, we will share a few shooting exercises which you can simply perform in your own backyard or in any open area without any hassle or equipment.

Shooting from Angles:

In a game, you won’t get a clear goalpost right in front of you. You will have to deal with different shooting angles and spaces every time. That’s why shooting practices from different angles will help you in many ways.

Define the goal area with anything. And try to come from the sides of that goal and hit the inside of the goal post. Your technique matters a lot here. Only practice will help you to improve your technique.

One-Touch Shooting:

In a football match, when you’re in a shooting position near the goal, there’s always anxiety, noises, and a rushing atmosphere. That’s when you need to control your nerves and a One-touch shooting drill will help you do that. Grab a friend because you’re going to need a partner here.

Get in front of the goal and tell your partner to deliver passes from different angles, what you have to do it is to score the goal with one touch only. Repeat it as many times as you want and do it with multiple angles. This drill will make you a killer finisher under most rushing circumstances.

Free-Kick Drills:

A complete forward is always good with the set-pieces. You can improve your set-piece technique too, but only with practice, as we have said multiple times. You can practice free-kicks from different angles and positions.

While you change the angles, there’s one more thing to keep in mind: keep increasing/decreasing the length from the goal when you practice free-kicks. Just keep going at the goal and you will feel improvement in your technique with time.

football training exercises

Body Workout

We all know that football is a highly physical game and with technique and skills, you also need strength and stamina in order to survive on the pitch. That’s why you need to start a workout routine alongside sessions of football training exercises.

Your body is like the basis for your football skills, and you have to strengthen that foundation. The players like Cristiano Ronaldo, Mohamed Salah, and many others to name, they all work hard with the weights too, not just with the ball.

some workouts to get you started:

With all the drills we talked about in today’s blog, a body workout holds the same importance as other drills. When you will stay in shape, when you will have a strong body, you will feel easier and more comfortable executing on the pitch.

To give you a starting push, you can do these simple exercises at home:

  • You can simply do push-ups to build your upper body strength
  • Squats. Squats are a great exercise for your legs.
  • Sit-ups. You can do sit-ups to build your core strength.
  • You can perform lunges, to strengthen your quadriceps and hamstrings.

Remember, these are basic exercises only to get you started. You can always add more to them according to your physical capacity.


Now you have the blueprint and the map, execution and hard work all depend on you. We have tried to keep things simple while at the same time, we have tried to cover all the important areas of your football game. Football training exercises vary, from ball control to dribbling, from physical fitness to agility, you have a complete and simple roadmap to polish your skill sets.

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