Introduction To Functional Training

Starting Exercises

A good place to begin functional training is in a wide position with a flank player, mannequin (maybe) and some support players. In this instance the coach can act as the feeder (4) or have a player do it…there is no mannequin.

functional training for 7

Movements of 7

In these scenarios the players are in a triangle. This provides angles for passing and combining. 7 is wide and standing sideways on – essentially facing 4 who has the supply of balls. 7 has two checking movements to begin the sequence and to indicate to 4 where the ball is to be passed. 

  • Check up the field (black arrow) and then down.
  • Check down the field (red arrow) and then up.

These movements are to make the imaginary defender move.

  1. 7 checks down the field to 4 then sharply changes direction sprinting up the field. 4 passes to space behind imaginary defender towards corner flag   . 9 sprints into penalty box – 7 takes a touch of ball and crosses to 9.
  2. 7 checks up the field then sharply down. 4 plays ball to 7 who passes back to 4 and sharply changes direction again to go up field. 4 passes behind imaginary defender towards corner flag.  9 spins into penalty area and 7 crosses ball to 9 for shot.
  3. 7 checks up the field then sharply down. 4 plays ball to 7 who passes back to 4 and sharply changes direction again to go up field. 4 plays ball to 9 who plays a 3 man combination to 7 running down the wing. 9 spins into the penalty box for the cross from 7.

A good start to functional training and it gets coaches thinking about the technical and tactical implications of player’s various positions.