Friday, 24 February 2017

Football drills

#10 Speed drill

     The exercise is created for developing speed and agility in a similar match situation. All you need to set up this drill is 10 fences with the height between 20 and 30 cm, depending of the coach plan, a square made up of 4 cones and 4 sticks and 4 or 5 sticks used in the final stage of the drill, the speeding area. 
     The coach or the assistant coach is setting up the drill like in the picture. The player starts from the right side at the beginning of the arrow, jumps over the small fences with both feet up high, runs to the square where he jumps forward, left, right and forward, runs and jumps over the small fences, turns around and not speeding down, jumps over the fence and sprints with jumped steps. 
     The distance between fences should be around 50 cm, the distance between fences and square should be around 3 m, and the distance between jumping sticks at the end should be around 2 m, which is the average distance a player could perform a jumped step. 
     The coach should pay attention how the player execute the jumps and steps while running and to make sure the intensity in kept in the right parameters. There are many variation of the drill, they can jump over the fences in many ways and all the choices are made by the coach, which can adapt this to his daily plan, or weekly plan. 

Tuesday, 21 February 2017

Football drills

#9 Speed drill

    The exercise is created for developing your speed and it`s one of my favourite because it combine the player speed with short change of direction followed by speed jumping. 
    The organisation of the drill is pretty simple. Three cones arranged in a triangle with the distance of 3-4 meters between them and 4 fences with the height of 30 cm and 10 m sprint. The player starts sprinting from the right cone presented in the picture. He/She is sprinting like it is shown in the picture (follow the arrow). After the player has finished the triangle he sprints form the point where he takes off and jumps the fences and sprints to the finish. 
     The coach should pay attention how the player makes the turn (the change of direction) and to make sure that jumps are done correctly. Also he should be aware of the intensity of player speed to maintain and not decrease. At the jumping area the coach can improvise, for example at the first run he jumps with both his knee up high and land on both feet, or only left leg jump and next time right leg jump. Also at the triangle area you can first start to run in the right and second time to the left. 
     There are many variation for this drill and the coach can adapt this in his training plan. You need minimum 4 player, because it needs to be a cold time for players to recover at least 20 sec. You also need 3 big cones (you can use also small cones), 4 fences (or something you can use, but the height should be 30-35 cm) and a small cone. 
     This exercise is improving your speed skill and the drill is created to simulate a "match moment", where you can find obstacles and short turns.

Monday, 20 February 2017


#5 Hydration and rehydration

The amount of fluid needed by the athlete depends on each individual`s metabolism, what he/she eats, what kind of activity is performed and the all around temperature. Water is the most important element, participating in cellular changes, breathing, blood circulation, eliminate metabolic waste for which is the main source of liquid. 

The cause of dehydration

In conditions of high temperature and humidity, will appear thermoregulation and dehydration problems, that can cause severe fatigue. In these conditions, the sweat will be more abundant and, consequently, the loss of water and electrolytes from the body will be higher. So, there is a need for replacement of water and carbohydrates, intra-effort, by ingesting liquids. At high temperatures, carbohydrate content of drinks must be lower, in this case water is the main priority. The decrease in efficiency occurs when the body has a 2% dehydration of body weight and a loss of 5% results in a decrease in exercise capacity approx. 30%. (Maughan, R., 2001)

Hydration solutions/rehydration

Tea plant

They are often very helpful for athletes, but you don`t have to abuse them, instead you have to take advantage of the properties of plants: some relax ( lime, valerian), other helps digestion (chamomile, mint, anise), other disinfects (thyme, mint), eucalyptus help you breath. The tea must be drink as an infusion and the water should be hot, but not have tot reach boiling point. The tea will preserve his minerals and vitamins ( C, F, P, K, B2). 

Mineral waters

Mineral waters are natural waters who contain different minerals which gives them some properties: some have more magnesium, others have more calcium or fluorine, can be gaseous or not. Some can be diuretics, some help you digest and others are known for it`s benefits on liver or kidney. 
It`s not recommended to use mineral water (natural) when you are eating, because it is salty and bloated. When you eat, it`s recommended to drink many fluids because they dilutes the gastric juice and is slowing down the digestion. 


Coffee is very rich in niacin (PP. Vitamin). When it`s used in high amounts, can be a source of 1-2 mg/day, from this vitamin. Tea and coffee also contains caffeine, tannic acid and aromatics substances. 
Caffeine content is approx 1.5-3.5 g%. This substance stimulates brain activity, favouring intellectual work, invigorate breathing and circulation, increases diuresis and incite gastric secretion. 
So, when you are sleepy, you should try a cup of tea or coffee. 


Milk is a drink not thirst-quenching. He contains lots of nutrients like proteins, fat, sugar, vitamins and minerals and can be consumed without a problem, like cheese or yogurt. 


Smoothies contain a lot of water (80-90%), small molecule carbohydrates (simple sugar), organic acids (citric, malic and tartaric acid), minerals, (K, Ca, Mg, Na, P, Fe) and vitamins (C, P, B1, B2, B6, PP). Although they taste sour, these juices are highly alkalising, due to high content of base salts, in particular potassium. If you drink them in between meals, they can boost you with energy and precious vitamins, but you have to use natural fruits and vegetables and also they have to be fresh, because vitamin C can be easily destroyed by the air, freezing or conservation.

If you like what you read, follow me for more and give me the energy to continue. 

Sunday, 19 February 2017

Scout Report

#4  Vlad Nicolae Mitrea

Vlad Mitrea Highlights from MB World Soccer on Vimeo.

    Vlad Mitrea is a Romanian player who plays for Inter Milan U17 team. He was born in Bucharest on 24 January, 2001. Vlad started his football career at FC Dinamo Bucharest where he made a name for himself, worked hard and beeing trained by very good coaches who help him get a transfer to Inter Milan this year (2017). He costs 200.000 E at his fragile age of 16.
    He is a important piece in Romania U17 and U18 and for Inter Milan plays in the Youth League.
His main position is central midfielder, classic number 10. He got the skills and a very good perception of the game. I present a video to watch him in action, where he plays for national team U17 and U18.
    My oppion, like his former coordinator coach says " it is a child who I trust very much and I really think he is going to be a star in international football and he will catch very soon the 1st team of Internazionale Milano"  

Saturday, 18 February 2017

Football drills

#8 Passing drill 

    This exercise has the goal to perfect the passing technique and include speed and space and time orientation. For this exercise you need minimum 4 players arranged in a circle like in the picture and a ball. 
    The drill starts from the player with the ball who passes to a team player and after the pass he runs towards him and takes his place. The player who receives the ball is doing the same thing, but I have to mention that the pass should be made without stopping it, only with the first touch. To make the drill harder and for a better progression, you can use 2 balls at the same time, because in this way the players are more concentrated and there is no time to waste. 
    The aim of the drill is to improve passing and movement technique and is suitable for players age 8  or bigger and the coach should pay attention to accuracy of pass, communication between players and a good player movement. The drill should last around 4` with a break of 30`` and you should repeat at least 2 times. The coach decides how many times and minutes depending of the players condition. 
    There are multiple variation of the drill, one of them is to reduce the minute of the drill to 3 and skip the pause and add force drill (push-ups, squat, etc) and other variation is to put the players to do some squats while they are waiting for the ball. 

Friday, 17 February 2017

Football drills

#1 Fitness & conditioning training 

Equipment: 1 ball

Suitable for: 2+

Number of players: Minimum 2

Organization: The players are faced each other. One players is staying in push-up position and the other player stand straight with the ball at his feet. When the coach gives the signal, the players without a ball makes a push-up, them stand and he receives a pass and gives it back. Each player must do 10 or more push-ups with pass.

  • make 3 series with 3 different types of exercise (1st push-ups, 2nd squats, 3rd squats with bounce)
  • different types of pass (high pass, mid pass, etc)

Coaching points:
·         Correct position

·         Good coordination with the pass

               This exercise can be used in the first days in the week program. The drill can be perform by players from 8+ years, but the reps should be established by age. A very important aspect is the pause between series, normally it should last 40`` and at least 30``. The intensity of the drill has to be ~70% because in that way the player can execute the drill correct and perfect. 

Thursday, 16 February 2017


#4 Fluids in Football

Fluids are extremely important and athletes really need to start hydrating more, at least 2-3 days before the competition. Some fluids you SHOULD AVOID are carbonated, high sugar and caffeinated beverages. The favourite drink for the football player is water and the player should drink at least 2 lite rs/day and also eat foods with high water content.
A football player can lose as much as 1 L of fluid in a fast paced game or in a hot climate. So this can be one of the most important nutritional concern of an athlete. This body fluids are lost not only by sweating, but also through lungs, by breathing.
Fluids should be replaced during halftime and when it is possible, during the game. In a hot day it is recommended that the referee should take at least 1 break/45`. The temperature of the fluid should be around body temperature, because cold beverages are absorbed slowly. Among water, an athlete should consume sports drinks with or without electrolytes, so that your body can perform in a high level of fitness.

Recommendations for hydrating:

  • Pre - event meal: 2-3 glasses water
  • 2 hours before game: 2- 2 1/2 glasses of water
  • 1/2 hour before the game: 2 glasses of water
200 ml/glass
* Frequently throughout the game
The following are some suggested foods that are balanced in vitamins, minerals, carbohydrates, and proteins. 
  • Milk & Yogurt
  • Cantaloupe, Kiwi, Berries 
  • Broccoli
  • Bananas, raisin, apples
  • Tomatoes
  • Oranges, Grapefruit Chicken, Turkey
  • Baked potatoes
  • Spinach
  • Lean beef
  • Peppers
  • Pizza
  • Tuna Fish & Salmon
  • Peanut Butter & Nuts
  • Bran & Whole Grain Cereals
  • Breads & Whole Grain rolls
  • Popcorn (air popped)
  • Peas, beans, lentils 
NOTE: Eating sugar or honey before a game does not provide extra energy. In fact, honey will trigger a serotonin- release (serotonin is a natural chemical occurring in the body) which will only make you sleepy. Sugar can cause a surge of insulin which can cause a sharp drop in blood sugar which is definitely not good.  

Wednesday, 15 February 2017

Football drills

#7 – Passing 

Equipment: cones, 1 ball

Suitable for: 8+

Number of players: Minimum 2

Organization: the cones are arranged in a straight direction with a ~1.5m distance between them. The players are situated like in the diagram. The player with the ball starts by passing it  to his teammate through the first 2 cones and then he moves forward to reiceve and pass back to his teammate who is doing the same thing.
The distance of the drill depends by the coach and his training session.

Aim: Improving passing, coordination and movement technique.

·         one touch
·         increase tempo
·         foot-eye coordination

Coaching points:
  •          accuracy of pass
  •          communication
  •          player movement

Tuesday, 14 February 2017

Scout Report

#3 Ricardo Farcas 

     Ricardo Farcas is a Romanian player who plays for Ajax Amsterdam U17 and U19 team. Ricardo was born on 24 June, 2000 in Oradea, Romania. He is the son of Florin Farcas, ex-proffesional football player who played for FC Bihor, who currently is a football coach at Luceafarul Oradea.
     Ricardo started football at Luceafarul Oradea where he was trained by Sorin Todea and after his move to Ajax Academy he played for Arsenal Elite Academy in Salonic, Greece.
His good games helped him to be promoted in Romania national squad, with 7 caps for U16. Recently this category became U17 from 1 July 2016. The young defender managed several times to captain the team he played for and the his good games promoted him to U18 squad. His coach in Romania said about him that “He is a leader in defence compartment, a very good player, complete, smart and a good example for his teammates. He belogs to the group of players who put pressure on the attacking area when he has the ball.”
      Below I want to present you some details about the player:

Age: 16

Nationality: Romania

Position: Center – Back

Foot: Left

In the team since: 7 July, 2016

Contract Until: 30 June, 2019

                Performance Data:
1.       2015/2016
a.       3 matches, 270` - U16
2.       2016/2017
a.       7 matches, 240` - U17

International Career: Debut – 15 years, 4 months and 10 days.
Current market value: -

Monday, 13 February 2017

Football drills

#6 Passing

Equipment: 3 cones, 1 ball

Suitable for: 8+

Number of players: Minimum 2

Organization: 3 cones are placed in a triangular form like in the diagram above. Player A is gonna pass the ball to the player B who runs by the cones in each side.
Exemple: Player B runs in the right receives the ball, pass it back and withdraws by running back and runs again in the other side (left) and make the same thing all over again, until the coach end the drill.

Aim: Improving passing and movement technique

·         increase tempo
·         foot-eye coordination

Coaching points:
  •          accuracy of pass
  •          communication
  •          player movement
  •          time of reaction when it comes to switch the action

Sunday, 12 February 2017

Football drills

#5 Passing

Equipment: 4 cones, 1 ball

Suitable for: 8+

Number of players: Minimum 5

Organization: The players are arranged like in the diagram. Player from cone A starts with passing to cone B. The player from cone B passes back to player A who comes meeting the ball half way and passes back to player B on a future position (see the diagram) and so on. After player A finish his pass he goes to the next cone and so on.

Aim: Improving passing and movement technique

  •           increase tempo
  •          1 touch
  •          Change the way of the drill (right or left)

Coaching points:
  •          accuracy of pass
  •          communication
  •          player movement
  •          time of reaction when it comes to switch the action

Saturday, 11 February 2017


#3 Dinner
     Nutrition is an important piece of the puzzle often overlooked by young soccer players. In addition to making poor food choices, both male and female soccer players often under-fuel or over-fuel themselves. Under-fueled soccer players feel lethargic, have decreased reaction time and speed, and lose muscle and fat. Poor nutrition choices in combination with a low-energy intake can also put a female soccer player at risk of iron defciency. Soccer players who over-fuel may feel sluggish, have decreased fexibility and speed, and gain more fat than muscle.
     Below is an example of gameday dinner (if the match is at noon) for a football team in pre-season stage.
  •          Lasagna
  •          Tomatoes – cucumbers
  •          Baked potatoes
  •          Boiled rice
  •          White fish on grill
  •          Beef stuffed with vegetables
  •          Steamed vegetables
  •          Cookies
  •          Cake with apple
  •          Fruit salad ( kiwi, orange, apple)
  •          White bread

Friday, 10 February 2017

Scout Report

#2 Ianis Hagi

            Ianis Hagi is the son of the great, king of football in Romania, Gheorghe Hagi.
Hagi Jr. was born in Instanbul, Turkey, at 22 octomber 1998 when his father Hagi Sr. was playing in the city for Galatasaray SK. He joined the Gheorghe Hagi Football Academy at the age of 10 and made his debut in the first league on 5 December 2014 at F.C. Viitorul Constanta at the age of 16, when he came on as a last-minute substitute in a 1 – 2 home defeat against F.C. Botosani, his maiden appearance being handed by his father.
He mainly plays as an attacking midlfielder, but he can manage other roles too, like central midfielder or right wing.  Below I want to present you some details about the player:
Age: 18
Height: 1.80 m
Foot: Both
Current Team: ACF Fiorentina
Contract: 10 July 2016 – 30 June 2019
Sponsorship: Nike
                Performance Data:
  •         2014/2015 season
    •         7 matches, 1 goal, 160` - Liga I
  •         2015/2016 season
    •         1 match, 64` - Romanian Cup
    •         21 matches, 1 goal, 1 assist, 1.150` - Liga I
    •          10 matches, 2 goals, 1 assist, 674` - Liga I – Championship group
  •          2016/2017 season
    •         8 matches, 2 goals, 2 assist, 647` - Primavera A
    •         5 matches, 3 goals, 1 assist, 445` - Coppa Primavera
    •          1 match, 14` - Serie A

International Career: Debut – 17 years, 6 months and 19 days.
  •         U19: 3 matches, 3 goals, 270`
  •         U18: 1 match, 72`
  •          U17: 5 matches, 3 goals, 320`

Current market value: 750.000 euro

Thursday, 9 February 2017

Football drills

#4 – Passing

Equipment: 4 cones, 1 ball

Suitable for: 8+

Number of players: Minimum 5

Organization: a square of 4 cones is created. The player with the ball will start at the sign of the coach and he must drible till the half way of the cone in the right or left and then pass the ball forward to the next player and then he goes in his place. This execution is for all players as shown in diagram. The coach will decide when to switch the direction off the drill (you can start by playing in the right and then switch to the left).

Aim: To improve passing  and movement technique

  •          increase tempo
  •          change the direction of the drill faster

Coaching points:
  •          accuracy of pass
  •          communication
  •          player movement
  •          time of reaction when it comes to switch the action

Wednesday, 8 February 2017


#      #2 Lunch

  The nutritional needs of soccer players tend to be higher than most athletes due to the constant motion and requirements of the game. Adequate consumption of all macronutrients – carbs, protein, and fat, will help you maintain your performance. It`s recommended that over the course of a game day, a soccer player`s caloric intake should come from 55 – 65 % corbohydrates, 12 – 15 % protein and less than 30 % fat. However, a recent study found that even professional football players often fail to hit this marks.
  Below is an example of gameday lunch (if the match is at night) for a football team in pre-season stage.


  •         Vegetable cream soup with croutons
  •          Grilled chicken fillet
  •          Coocked spaghetti + tomato sauce + parmesan
  •          Boiled rice
  •          Cabbage salad with grated carrots
  •          Steamed vegetables
  •          Banana
  •          Cookies
  •          White bread

Tuesday, 7 February 2017

Football drills

#3 – Passing

Equipment: 8 cones, 1 ball

Suitable for: 8+

Number of players: Minimum 4

Organization: Each player is placed between two cones. The distance between cones is ~2m. The player with the ball passes to the player next to him. The player who receives the ball makes 2 touches; the first one si to gently stop the ball for the next touch, where he must pass the ball to the next player.

  •          Improving passing technique
  •          Precision

  •          1 touch
  •          Increase tempo
  •          Change the distance between cones (smaller)

Coaching points:
  •          Accuracy of pass
  •          Weight of pass

Monday, 6 February 2017

Scout Report

#1 Florinel Teodor Coman 

Today`s scout report is about a young Romanian player, Florinel Teodor Coman, who currently plays for F.C. Viitorul Constanta, Gheorghe HAGI`s team . Coman was born in a small city near Danube river, Braila in Romania, on 10 april 1998. He plays as a striker or a left wing, with a strong right foot. His height (1.82m) is a big plus for his position in the field and his hunger on goals make him even better and I choose him because last night (05.02.2017) he score a beatifull goal against Dinamo Bucharest, a 3 point goal.
                He started playing for a local team, called Luceafarul Braila, from 2006 till 2011 when the scouts from Gheorghe Hagi Academy  noticed him at Danone CUP and decided to transfer him.
Since 2011 till 2014 he played for Gheorghe Hagi Academy then the staff promoted him to the first team, F.C. Viitorul Constanta. Currently, the first team is on the first place in Romanian League. The journey to the first place was a tough race, but we will discuss this in a different post about a team analysis.
                In the 2014/2015 season, Florinel Coman played a total of 12 minutes against Astra Giurgiu in Liga I and he was on the bench in League Cup against CSU Craiova.
                In the 2015/2016 season, he played in 5 Competions:
a.       Romanian Cup: 4 matches, 1 goal, 203`.
b.      Liga 1: 2 matches, 30`.
c.       Liga 1 – Championship group: 8 matches, 1 assist, 303`.
d.      Liga elitelor U19: 2 matches, 3 goals, 180`.
e.      UEFA Youth League: 3 matches, 2 goals, 1 assist, 243`.
                In the 2016/2017, he played in 3 Competions:
a.       Liga 1: 14 matches, 2 goals, 2 assists, 981`.
b.      UEFA Youth League: 2 matches, 2 goals, 2 assists, 124`.
c.       League Cup: -  
International Career:
a.       U17 – 6 matches, 4 goals, 379`.
b.      U19 – 3 matches, 2 goals, 263`.
Current market value: 350.000 euro.

Sunday, 5 February 2017


   #1 Breakfast
   Eating right on gameday is your secret weapon for top-notch performance. While training and skill are important, your body`s fuel matters, too. That`s why you need a nutrition game plan.
          Breakfest, beeing the most important meal of the day, should contain carbs and a source of protein. Protein helps muscle to stay strong, recover from intense exercise and build more muscle over time. Be very carrefull with food poisoning because that is causing you stomach cramps, nausea, vomiting, diarrhea, etc. Snacks should be maintain at a constant temperature, the lactate products should be stored in a refrigerator or a cooler. Hydratation is another thing we should discuss, but I will make a new post in the approaching days.
          Below is an example of gameday breakfast for a football team in pre-season stage. 

  •          Milk with 2 types of cereal
  •          Yogurt
  •          Jam
  •          Raisins
  •          Fresh orange juice
  •          Ham (not pork)– cheese – butter
  •          Boiled eggs and fried eggs
  •          Fresh pepper
  •          Banana
  •          White bread
  •          Croissant and cake

* Do not use oil for frying the eggs. Butter it`s a good choice, used in a small amount. 

Saturday, 4 February 2017

Football drills

#2 – Passing

Equipment: 1 ball
Suitable for: 6+
Number of players: Minimum 2
Organization: 2 players face to face. One with a ball and one without. The distance between them is variable, depending on the coach. The player with the ball will pass and then he runs behind the player who received the ball. When the players appears he receives the ball back with a pass and then he dribbles it back where he starts.
  • Improving passing techniques
  • Eye-foot coordination

  • ·         Increase tempo

Coaching points:
  •          On which side the player runs
  •          Accuracy of pass given and received
  •          Weight of pass

Friday, 3 February 2017

Football drills

#1 – Passing

Equipment: 1 ball
Suitable for: 6+
Number of players: Minimum 2
Organization: 2 players face to face. Passing with both feet, one or simultaneous. The distance between them is variable, depends on the coach. More players can be added. The player, after passing, can go back at his line (in case there are more players) or he can go at the back of the other line.
Aim: Improving passing technique
  • ·         stop the ball with one foot and pass with the other
  • ·         after a while increase the distance between players

Coaching points:
  • ·         what part of the foot to use (inside, outside, laces)
  • ·         accuracy of pass
  • ·         weight of pass