90-Minute Soccer Practice Plan

Improving skill development, tactical understanding, and physical conditioning are just a few reasons why soccer practices are vital for game day preparation.

However, as a soccer coach, you might find yourself stuck on developing a well-rounded soccer practice plan. A plan that will keep your players engaged, promote development, and reduce repetition.

We have developed a 90-minute soccer practice plan that includes:

• A dynamic warm-up to prepare the body & mind
• Technical drills to sharpen your players’ skills
• A game-like scenario to build tactical awareness
• A cool down to reduce injury and aid recovery

Part 1: Warm up (10 minutes)

• Side Shuffle: Maintain a low body stance while shuffling from side to side.
• Butt kicks: Bring the heel of the foot to the butt while jogging backward.
• Walking lunges: Reach one leg forward and squat down
• High knees: Set up cones on the field. Have players execute high knees back and forth.
• Knees to Chest: Pull one knee up to the chest and hold for 10 seconds
• Classic Quad: Pull one leg behind and hold for 10 seconds
• Crossbody stretch: Cross one arm over the chest. Use the other hand to grasp the outer forearm and gently press it closer toward the chest.

Part 2: Soccer Practice Plan Drills

Cone Relay Race (10 minutes)

Set up:

• Set up 3 goals at the end line.
• Arrange 3 lines of pylons. For reference, use 4 pylons in each line and space them an equal distance apart. *The last pylon should be 8-10 feet from the goal.
• Divide up your players behind each line.
• Each player will have a ball.

Execution:

• On your whistle, the first player will weave in and out of the pylons.
• As soon as they weave out of the final pylon, they will attempt to score a goal (without moving further up toward the goal).
• To make the drill competitive, keep track of how many goals each “team” scores.

Tip: As players weave in and out of the pylons, ensure they keep the ball close, use both feet, keep their head up, and maintain controlled speed.

Cone Relay Race

6 Cone Passing (15 minutes)

Set up:

• Set up 6 pylons in a large rectangle on the field.
• Place 5 players in front of a pylon, leaving one pylon empty.
• Have one player start with the ball.

Execution:

• Set a timer for 2 minutes. The player with possession of the ball will pass it (to any player they desire) and move to the open cone.
• As the passing player moves to the open cone, his/her cone becomes the “open cone” for the next passer.
• Once 2 minutes have elapsed, set up the drill with 5 new players.

Tip: Ensure each player follows through with their passes, which adds power and accuracy.

6 Cone Passing

Dribble Through the Gates (15 minutes)

Set up:

• Set up a series of “gates” on your field with two pylons.
• Each gate should be about 3 feet apart.
• Pair up your players. One will assume offense while the other assumes defense.
• Each offensive player will have a ball.

Execution:

• On your whistle, the offensive players will attempt to dribble through the gates.
• The defensive player will try to steal the ball away from their offensive partner. *Ensure each pair stays together the whole drill.
• If the defensive players win, they get a point and must return the ball to the offensive player to resume the drill.
• For each “gate” an offensive player passes through, without hitting a cone, they will receive a point.

Tip: Defensive players should stay low and balanced to react quickly to any movement. Offensive players should use their whole body to shield the ball while scanning for an open “gate.”

Dribble Through the Gates

Rapid shots (15 minutes)

Set up:

• Place two pylons slightly outside the penalty area, aligned with each goal post.
• Divide up your players into two single-file lines on each side of the net. *Players should be about 3 feet away from the net.
• Each player will have a ball.

Execution:

• The first player in each line dribbles simultaneously toward their designated cone.
• Once they reach their respective pylons, they will turn around and attempt to make a shot (without veering away from the pylon).

Tip: To help players execute a smooth and controlled turn, ensure they use the inside of their foot.

Rapid Shots

Game Scenario: 3 vs. 2 Defense (20 minutes)

Set up:

• Start with 3 attackers vs 2 defenders on the field.
• Set up a small “target goal” on the field with pylons.
• On your whistle, pass a ball to the attackers.
• Set a timer for 4 minutes.

Execution:

• The defense team will work together to contain (and take over) the ball.
• The attackers will attempt to score the ball within the “small target” goal. Note: A small target goal improves a player’s shooting accuracy, decision-making speed, and ball control.
• After the 4 minutes are up, switch players and run the drill again.

Cool down (10 minutes)

• Hamstring Stretch: Stand with feet hip-width apart and slowly bend at the hips.
• Calf Stretch: Face the wall with one leg touching and the other extended behind.
• Shoulder Stretch: Bring one arm across the body. With the opposite hand, gently pull the arm toward the body.
• Tricep Stretch: Raise one arm overhead and bend at the elbow so the hand is touching the opposite shoulder blade.
• Lower Back Stretch: Start in a kneeling position and sit back on your heels while extending your arms forward.
• Hip Rotator Stretch: Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, pulling the uncrossed leg toward the chest.

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