How a winger should train

Flying 20m sprints

Develops top-end speed with a rolling run-in to stay relaxed.

Ladder quick-feet

Trains foot speed and coordination so you're sharper in tight spaces.

Cone weave dribble

Sharpens close control at speed under light fatigue.

Pogo hops

Builds tendon stiffness for a faster, springier stride.

Setup: 4+ players, one ball, a 8×8m square.

1. 1. Players on the outside keep the ball; one or two defend inside.
2. 2. Two touches maximum — receive across your body and move it on.
3. 3. Whoever loses it goes in the middle.

Volume: 4 × 4 minutes

Coaching point: Scan before it arrives. The pass you make is decided before you touch the ball.

Make it harder: Shrink the square, or go one-touch.

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: The flank, a goal, cones or targets in the box.

1. 1. Drive 10m down the line, then cross first time off the run.
2. 2. Vary between the near post, the penalty spot and the back post.
3. 3. Whip it — the ball should be moving away from the keeper.

Volume: 5 × 6 crosses each side

Coaching point: Look up once, then cross to the picture — don't stare at the ball.

Make it harder: Add a defender pressing, forcing you to cross earlier.

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.