How a striker should train

Resisted sprint starts

Overloads acceleration — the first 5 steps that win races to the ball.

Box jumps

Trains vertical power and a controlled, knee-safe landing.

Tight-space dribbling

Improves ball mastery under pressure in congested areas.

Standing broad jump

Horizontal power that transfers to acceleration and contact.

Setup: 6–8 cones, 1m apart.

1. 1. Weave through using both feet, small touches.
2. 2. Head up between touches — find a fixed point to look at each time.
3. 3. Explode out of the last cone for 5m.

Volume: 8 runs, 45s rest

Coaching point: Touch count beats speed. Small touches keep the ball inside your stride.

Make it harder: Narrow the gaps, or use only your weaker foot.

Setup: A cone as a defender, 20m of space.

1. 1. Attack the cone at pace, execute one move (step-over, chop, drag-back).
2. 2. Accelerate hard for 5m past it — the move is worthless without the burst.
3. 3. Rotate through three moves so you own more than one.

Volume: 3 moves × 6 reps each side

Coaching point: Sell it with your shoulders and eyes, not just your feet.

Make it harder: Add a real defender at 50%, then full pace.

Setup: A goal, a ball supply (server or rebounder), the penalty area.

1. 1. Receive a rolled ball across the box and finish first time.
2. 2. Alternate sides so you strike with both feet.
3. 3. Place low and across the keeper rather than blasting it.

Volume: 5 × 10 finishes

Coaching point: Ankle locked, head over the ball. Placement beats power inside the box.

Make it harder: Server varies the pace and angle without telling you.

Setup: A goal and 6+ balls, 18–22m out.

1. 1. Take a controlled touch out of your feet, then strike across the ball.
2. 2. Aim for the corners — pick one and commit before you touch it.
3. 3. Reset fully between strikes; this is a quality drill, not conditioning.

Volume: 4 × 8 strikes

Coaching point: Plant foot pointing at the target. Most bad strikes are bad plant feet.

Make it harder: Strike moving away from goal, or off the weaker foot only.

Setup: A server, a ball, a goal or target area.

1. 1. Attack the ball from a short run-up — meet it at the highest point.
2. 2. Defensive reps: head for height, distance and width.
3. 3. Attacking reps: head down, back across the keeper.

Volume: 4 × 10 (alternate attacking/defensive)

Coaching point: Attack the ball, don't wait for it. Eyes open, contact on the forehead.

Make it harder: Add a passive jumper to compete against.

Setup: Two cones 10m apart, a wall or server.

1. 1. Receive with your back to the far cone, on the half-turn.
2. 2. Turn out of your feet in one movement and drive forward.
3. 3. Alternate turning left and right, and inside and outside foot.

Volume: 6 × 45 seconds

Coaching point: Check your shoulder BEFORE it arrives. The turn is decided by what you saw, not what you feel.

Make it harder: Add a passive defender touching your back so you have to feel where they are.

Setup: A partner with a ball, 15m of space.

1. 1. Partner plays a heavy touch or turns their back — that's your trigger.
2. 2. Sprint to press on the trigger only; jog otherwise.
3. 3. Arrive curved, cutting off the pass back.

Volume: 10 × 15-second bursts

Coaching point: Press the moment their head goes down. Pressing a player who's looking up just tires you out.

Make it harder: Two attackers, so you also have to choose which one to press.