— 训练课程

赛前第1天 — 回到基础

Stretch the Game · 75 minutes · 4 drills · Generated 12 July 2026

轻松但敏锐的开场训练。专注于触球、传中节奏和跑位。通过带球训练而非绕圈跑来提升体能。

4训练

75分钟

19AVG / DRILL

1 盘带直线 — 双脚

0 min 难度： Beginner 年龄： u8 场地： Half

Player dribbles along a straight line, alternating which foot touches the ball with every step. The drill that fixes a one-footed player.

教练要点

• Every step is a touch — right foot, left foot, right foot, left foot
• Inside of the foot only at first — outside later
• Head up — don't watch the ball
• Touch is light, ball stays within a yard of your feet
• 30 seconds of perfect touches beats 5 minutes of sloppy ones

2 菱形传球阵型——外侧、内侧、转移

0 min 难度： Beginner 年龄： u10 场地： Half

Four players form a diamond and rotate through passing patterns at pace. Builds passing accuracy, communication, and intelligent movement after the pass.

教练要点

• Pass and follow your pass — always be moving
• Call for the ball early and loud
• Inside of foot for accuracy, laces for distance
• Receiver checks toward the ball before opening up
• Coach calls the pattern: 'outside!' or 'switch!' to change direction

3 禁区内4对1传控训练（10码方形区域）

0 min 难度： Intermediate 年龄： any 场地： Half

The foundation drill of modern football. Four players keep possession in a tight square; one defender presses. Builds first-touch quality, body shape, and the habit of opening up to receive.

教练要点

• Open body shape — receive on the half-turn, hips angled to the next pass
• Two-touch maximum: kill the ball, find the next player
• Pass into the back foot of the receiver, never the front
• Use the third-man combination when the obvious pass is closed
• Defender works in 45-second bursts then rotates

4 球员体能循环训练

0 min 难度： Intermediate 年龄： u14 场地： Half

Circuit of three stations — dribble, pass-and-move, sprint with finish. Players rotate through, building football-specific fitness without losing technical quality.

教练要点

• Quality before quantity — sloppy technique under fatigue is worse than rest
• Recovery between stations is active (jog) not passive
• Use the rest to refocus — the next station starts now
• Coach times the rotations — don\'t leave it to chance
• Hydrate between rotations — fatigue compounds without water