After mastering the fundamentals of soccer, you’re ready for more advanced conditioning and techniques at the college level and beyond. Soccer demands a blend of physical agility, technical expertise, and strategy. If you and your team are ready to win, you know regular training is necessary—but not just any training!
This article will share 12 of the best soccer training adults use to beat the competition. These drills are designed to enhance your agility, speed, shooting, scoring, goalkeeping, and teamwork.
Agility and Speed Drills
Agility and speed enable players to change direction quickly and outrun defenders. Here are some of the best agility and speed soccer drills for adults:
- Ladder Drills: Set up an agility ladder on the ground and run through it using techniques such as high knees, fast feet, and the side-step.
- Backpedaling: Start in a ready position. Run backward, then pivot 180 degrees to sprint forwards.
- Shuttle Sprints: Set up cones in a straight line, 5 or 10 feet apart. Run back and forth between the cones, touching each one before returning to the start.
Shooting and Scoring Drills
Besides defending the goal, shooting and scoring is the most critical piece in gameplay. Here is some of the best shooting and scoring soccer training for adults:
- The Rolling Shooting Drill: Place a cone in front of the goal as a starting point. Roll the ball a few feet ahead of you before shooting it into the goal. Train at different distances.
- 1v1 Drills: Practice finishing while being defended by another player. Increase your skill by adding more defenders.
- The Maradona: Try and get past a defender to score using a popularized soccer drill for adults involving changing ball direction. Upon approaching the defender, use the inside or sole of your foot to stop the ball. Using the other foot, cut the ball in the opposite direction while turning. The move is named after Argentine soccer player Diego Maradona, known for his impressive ball control skills.
Goalkeeper Training Drills
Goalies have a very specific job of defending against strikers, so it’s important to train separately from the rest of the team. Here are some of the best goalkeeper drills when soccer training as an adult:
- Footwork Drills: Place two cones or markers in front of the goal line. Have the server set up 3 or 4 balls to take random shots. Practice lateral movement while catching the ball.
- Reaction Drills: Practice reacting quickly to shots using different power scenarios such as diving, high knees, and sprinting.
- Wall Deflection Drills: Turn the goal facing a wall. Have another player kick the ball toward the wall at an angle. Defend the goal as the ball deflects back at you.
Partner Drills
Partner drills are an excellent way to increase your skill level by simulating real soccer scenarios. They also boost teamwork and communication, enabling players to work together efficiently on the field. Here are some of the best partnering soccer training for adults:
- One-Two Passing: Practice one-two passing by passing the ball to your partner as an opposing player approaches, then running ahead to receive the ball back.
- Mirror Dribbling: Pair up with a team member and take turns dribbling and shuffling, while the other player mirrors your movements.
- Rondo Drills: Get a group of players to try and keep possession of the ball while two or more defenders try to win it back. Use various formations and touching options to challenge yourselves.
The Right Soccer Drills for Adults
When deciding which soccer training adults benefit from the most, it’s important to approach your training like a professional. This means incorporating drills that target areas such as agility, speed, shooting, scoring, goalkeeping, teamwork, and partner exercises. By consistently practicing these drills, you can enhance your abilities and perform at a higher level on the soccer field, helping you achieve your goals as a player.
With our online program, Path to the Pros, you can find your formula! Get unlimited access to over 50 drills and videos and receive expert instruction from 10+ D1 players and coaches.
