This time, we have divided the physical training into two moments; mobility and agility. During the mobility exercise we want to work on our movement in a bigger range, safer and easier way. We advise you to do the movements in 3 sets and 10 repetition for each leg, left and right.

For the agility aspect, try to do the exercises as fast as possible during 30 seconds with as many repetitions as you can. Repeat the exercises which you only do on one side, and work on the other side as well.

Be mindful of your body position, technique and your breathing during the course of all the exercises.

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In these short exercises you’ll focus on driving and controlling the ball as quickly as possible. It’s all about the speed, doing as many repetitions as you can as you always keep a clear track of the ball and feel a comfortable control of the ball with your feet. Drive the ball, change sides and directions: left, right, back and front.

Every exercise is around 8 to 10 seconds, so try to do the exercises as fast as you can. For every exercise there are variants that you can try. For example, do two repetitions with only your right foot and then only your left foot. Lastly do two repetitions with your dominant foot and count the time and try to break your own record!

Get creative and share your exercises with us!

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Decelaration Shuttles
Home Practise 1
Ball Driving/Control turning around the cones in the middle and driving through the gates placed in both sides.

Time
3 Minutes in total (counting with the time to rest between reps)
8 Reps (15 seconds each rep)

Shuttles
Home Practise 2
Ball Driving/Control through the gates in front and back.

Time
3 Minutes in total (counting with the time to rest between reps)
6 Reps (10 seconds each rep)

Direction Change Shuttles
Home Practise 3
Ball Driving/Control with direction changes to left, right and front.

Time
1 Minute and a half (counting with the time to rest between reps)
4 Reps (10 seconds each rep)

Crosshairs
Home Practise 4
Ball Driving/Control turning the 4 cones around.

Time
1 Minute and a half (counting with the time to rest between reps)
6 Reps (10 seconds each Rep)

Diagonal Square
Home Practise 5
Ball Driving/Control turning the cones in diagonal ways.

Time
1 Minute and a half (counting with the time to rest between reps)
6 Reps (10 seconds each Rep)

T-Cone Weave
Home Practise 6
Ball drive/control turning the cones placed as a T letter.

Time
2 Minutes and a half in total (counting with the time to rest between reps)
8 Reps (10 seconds each Rep)

10 Yards Circle
Home Practise 9
Ball Driving/Control around the circle of cones

Time
1 Minute and a half in total (counting with the time to rest between reps)
6 Reps (6 to 8 seconds each Rep)

The exercises mentioned are a part of the NF Virtual Academy program, which is a great program for players to further to develop and improve from home where you will work closely with a professional NF Academy coach.

In our one- or three-month Virtual Academy programs, players receive weekly physical, technical and theoretical training challenges and exercises from the coach. That means you can be anywhere in the world and train.

Each player will also receive individual follow-up and feedback through weekly video calls to evaluate the training and improvement areas for optimal development.

Try for free by signing up here for our free trial.

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