Preparation structure 20'
Rubber Band (2 min)
Game (4 min)
Mobility 2 (min)
Game (4 min)
specific movements (2x3 min/1 min rest)
Resistance Band routine (2min)
Leg extension forward
Leg extension back ward
Leg extension outside
Leg extension inside
moving vertically
moving laterally
moving diagonally
physical:
sets:1
reps:4
preparation (4min)
Principle
1. Principle: continuous movement
2. Principle: towards the ball
Exercise
Name: Rondo 4vs4 4vs2
Rules: try to switch the game.
Coaches roles
Coach in charge: Andreas Andreou
Area
Size:22x12
Location: main field
Physical
Sets: 2 x 1min 30s /30s rest
2) Dynamic Mobility routine (2min)
Swinger locked knee(Hamstring)
Back swinger with knee bending (quads)
Side swinger with partner(adductor & approximator)
Open the gate (adductor)
close the gate (approximator)
shim on knee with forward bending
Hip push (Groin)
Reaching the Ground ( calfs )
physical:
sets:1
reps:8
preparation (4min)
Principle
1. Principle: continuous movement
2. Principle: towards the ball
Exercise
Name: Rondo 4 4 4vs2
Rules:
Coaches roles
Coach in charge: Andreas Andreou
Area
Size:22x12 m
Location: main field
Physical
Sets: 2 x 1min 30s / 30s rest
4) Acceleration (8min)
Specific movements (8 min)
falling down acceleration (3min)/ (1min rest)
10 m acceleration ( 3 min) / (1mi rest)
physical:
sets:2
reps: 2x3min
coach : Andreas Andreou/ lorenzo
in more ways than one
sportplan_netball
in more ways than one
sportplan_football
2026 brings the biggest World Cup ever, revolutionary rule changes, and new tactical opportunities for coaches at every level. Here's what you need to know.
Possession without purpose is pointless. These drills combine ball retention with physical conditioning to create teams that dominate and outlast opponents.
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