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Football

What it takes

Talent

Talent is the base, the foundation a player needs to develop. It is through hard work and training that allows that tallent to flourish.

Physicality

A player's physical condition can make him stand out among others. Explosiveness, power, and speed are all tools that a footballer must develop.

Intelligence

Being able to understand the game, to predict a movement, to understand defence patterns, is the key to creating chances preparing for them.

Mentality

The early mornings, the late nights, the constant physical exhaustion, the dietery discipline . A player could have all the talent in the world, without the proper mentality, eventually he will burn out.

Learn the technique

(controlling the ball)

Receiving from the ground

Receiving from high balls

Keep your knees slightly bent and your torso leaning a bit forward, ensuring your body remains relaxed rather than tense
Receive the ball using the inside or outside of the foot, or the sole
Maintain a low center of gravity. Support your weight on one leg while receiving the ball, with the other leg ready for contact.
At the moment of contact, pull your foot back slightly to absorb the ball's momentum, directing the touch toward the area where you intend to make your next move.

Keep your knees slightly bent and position your body beneath the ball's trajectory
Place your feet shoulder-width apart for good balance and a low center of gravity, while keeping your eyes constantly on the ball
Receive the ball using your chest, head, thigh, or foot, depending on its height, and face the direction from which the ball is coming.
Upon contact with the chest or thigh, pull the body part slightly backward to absorb the ball's impact, ensuring the contact directs the ball toward the area where you intend to make your next move.

Learn the technique

(passing the ball)

Ground passes

Crosses

With knees slightly bent, place the supporting foot next to the ball, pointing the toe toward the target
Rotate the passing leg outward at the hip joint and bend it at the knee, keeping the ankle firm for accuracy and the inside of the foot facing the direction of the pass
Then, execute a short swing of the leg, ensuring the body is slightly inclined forward and positioned over the ball.

The only differences compared to a low pass are that, for a high pass, the backswing of the kicking leg must be greater to generate more power, and the ball is struck using the inside, outside, or instep of the foot.
The supporting foot is placed beside and slightly behind the ball
The toes of the supporting foot point in the direction of the ball, and the body should be slightly tilted backward.

Learn the technique

(dribbling)

To execute a dribble correctly, one must maintain constant control and secure handling of the ball beforehand, observe the surrounding space and opponents, use a quick feint to throw the opponent off balance, and rapidly change direction and pace; following a successful dribble, the action should continue with a pass or a shot.

Skills to beat your opponent

Step-Over

Step 1 : Dribble at the defender at a medium pace, keeping the ball close, about a step away
Step 2 : Slow down a little, and approach at a slight angle
Step 3 : Plant your non-stepping foot next to the ball
Step 4 : Move your other foot around the ball in a circular motion. Your body should indicate you are heading toward that direction.
Step 5 : Push the ball slightly in the other direction then take 2-3 explosive steps to accelerate.

Elastico

Step 1 : Push the ball outward with the outside of your foot. Make small sideways pushes.
Step 2 : After the push plant the same foot on the outside of the ball with a bit of power.
Step 3 : Angle your foot slightly inward to create the "flip flap" motion
Step 4 : Use the inside of the same foot to push the ball forward after the previous touch
Step 5 : Blend both touches into one smoother, faster movement gradually by practicing the touches.

Marseille Turn

Step 1 : Place the sole of your strong foot on the ball and drag it back. The ball should be placed in front of you with a slight distance from your body.
Step 2 : After stepping on the ball begin to turn your upper body 90 degrees against the direction you want to turn to.
Step 3 : When the ball starts rolling toward you continue turning your upper body
Step 4 : Use the sole of your weakk foot to roll the ball across your body
Step 5 : Once the ball is in front of you proceed to accelerate to create distance between you and the defender

Body Feint

Step 1 : Don't pre-plan the body feint. Read the defender, his stance, his distance and react in the moment.
Step 2 : Slow down slightly, drop your shoulder and keep your eyes and hips facing one way
Step 3 : Accelerate in the opposite direction in order to create distance between you and the defender
Step 4 : Train consistently. The boduy feint is a complex move and can only be mastered through constant repetition

Reverse Elastico

Step 1 : Start with the ball under your center of gravity so it's easier to control.
Step 2 : Take a small touch with the inside of your big toe toward your weak foot. Drop your shoulder to sell the fake.
Step 3 : Immediately use the outside of your foot to flick the ball towards the opposite (outside) direction
Step 4 : Quickly accelerate before making your next move

Drills to get better (Long Distance)

1. Tempo Runs

Running at a strong but controlled pace, continuously for 15-30 minutes
It improves: Endurance and the ability to maintain a quick pace

2. Intervals 400m or 800m

Example: 6x400m or 4x800m
Your rhythm should be faster than the competitive pace
1-2 minutes of light jogging in between reps

Drills to get better (sprints)

1. Hill sprints (uphill)

Sprint for 20-40m on a moderate uphill
6-8 repetitions
Walk back for recovery

2. Intervals 60m-100m

Run at 90-100% intensity
6-10 repetitions
Rest 1.5-3 minutes between sets

Drills to get better (hurdles)

1. 200-300m Hurdle Runs

Set up 3-5 hurdles on the track (not to high if you're learning)
Run 200-300m sections while clearing the hurdles
Fast but controlled (80-90% effort)
Don't sprint at the start or you will get tired
Rest 6-10 minutes between reps
Do 3-5 reps

2. Hurdle technique drill

Set up 3-5 hurdles
Place them at a comfortable distance (not full race spacing at first)
Go over at medium or slow speed
4-8 runs through the hurdles
Rest 1-2 minutes between runs
It trains faster and cleaner hurdle clearance, less time in the air and better balance and speed

Gym Exercises

For Sprinters (at home)

1. Jump Squats

3 sets x 8-10 reps
Builds explosive leg power for faster acceleration
Focus on jumping as high as possible and landing softly

2. Bulgarian split-squats

3 sets x 6-8 reps each leg
Strengthens quads, glutes and hamstrings while improving balance
Use a chair or couch to elevate your leg

3. High knees and sprint drills

4 sets x 20-30 seconds
Improves sprint technique and quick contact with the ground
Drive your knees up as fast as possible

For Sprinters (Gym)

1. Squats

Build strength in the quads, glutes and hamstrings
Improve explosive power for faster starts
Increase acceleration and sprint speed

2. Deadlift

Strengthen glutes, hamstrings and lower back
Improve running posture and stability
Increase power during sprinting Increase your acceleration and sprint speed

3. Plyometrics

Improve explosiveness and reaction speed
Train muscles to produce force quickly
Reduce ground contact time while running
Help sprinters run faster and more efficiently

Workout Plan

For long distance runners

1. Walking Lunges

3 sets x 12-15 reps each leg
Strengthens quads, glutes, and improves balance which leads to better running form
Move slowly, with controlled movements

2. Plank Hold

3 sets x 40-60 seconds
Improves core stability and leg endurance
Keep your body in a straight line from head to heels, dont bend your stomach neither upwards nor downwarms

3. Step Ups

3 sets x 10-12 reps each leg
Improves leg endurance and running efficiency
Use stairs, a steady bench or a chair at home

1. Lunges

Improve balance and coordination
Strengthen each leg individually
Help maintain proper running form
Increase muscular endurance

2. Cycling

Improve cardiovascular endurance
Strengthen leg muscles without a lot of joint impact
Help recovery while staying active
Increase stamina for long runs

3. Rowing

Improve heart and lung endurance
Train your whole body at once
Develop good breathing control and a steady rhythm
Build stamina for long distance runs

It's also very important for long distance runners to train their core so they maintain breathing efficiency, hip stability through calm and controlled movements, and proper posture under fatigue. If you want to learn more, check out this source!