Planning Your First Training Session

The Challenge of Your First Session

Your first training session as a coach can feel daunting. Will the players listen? Will they enjoy it? Will you run out of things to do?

This guide gives you a proven structure and a complete session plan you can use right away.

The Session Structure

Every good session follows a simple structure:

1. Warm-up (10-15 mins) - Get bodies moving, introduce the ball
2. Technical Practice (15-20 mins) - Focused skill work
3. Game-Related Practice (15-20 mins) - Apply skills in realistic situations
4. Small-Sided Game (15-20 mins) - Let them play!
5. Cool Down (5 mins) - Slow stretching, quick chat

Your Complete First Session Plan

Theme: First Touch and Ball Control

Age group: U9-U12 Players: 8-16 Duration: 60 minutes Equipment: 10 balls, 15 cones, 4 small goals or poles

Warm-up: Traffic Lights (12 mins)

Setup: 20x20 yard square, all players with a ball

How it works:

• Green = dribble fast
• Orange = dribble slow
• Red = stop with foot on ball
• Reverse = dribble backwards

Progression: Add "crash" (swap balls with nearest player)

Technical: First Touch in Pairs (15 mins)

Setup: Pairs 8 yards apart, one ball

How it works:

• Partner 1 passes, Partner 2 controls and returns
• Focus on soft first touch away from body
• Practice with inside of foot, then sole

Coaching points:

• Cushion the ball like catching an egg
• First touch sets up second touch
• Get body behind the ball

Game-Related: 3v1 Keep Ball (15 mins)

Setup: 10x10 squares, groups of 4

How it works:

• 3 attackers vs 1 defender
• Attackers score a point for 5 consecutive passes
• Rotate defender when they win the ball

Coaching points:

• Good first touch away from defender
• Quick passing, don't hold the ball too long
• Body position open to see options

Small-Sided Game: 4v4 (15 mins)

Setup: 30x20 yard pitch, small goals

Rules:

• Normal football rules
• First goal with first-touch finish = 2 points
• Let them play - minimal stoppages

Cool Down (3 mins)

• Light jog around the pitch
• Gentle stretches
• Ask: "What did you learn today?"

Tips for Success

1. Arrive early - Set up before players arrive
2. Keep explanations short - Show, don't tell
3. Keep them moving - Minimize queues
4. Praise effort - "Great try!" even when it goes wrong
5. Have fun - If you're enjoying it, they will too

After the Session

Take 5 minutes to note:

• What worked well?
• What would you change?
• Who needs extra help?

This reflection makes your next session even better.