Great Futsal Training Programs, Exercises & Sessions For You And Your Team
If you’re looking to become a better futsal player you should be taking futsal training very seriously. Unfortunately, without the right information, you may not know which programs are the best. I mean, there are all kinds of training programs and drills readily available, and you may be unsure as to which would get you the best results.
And, if you are a coach or instructor, you also need to come up with good training sessions and strategies that will help improve the skills of your players. In this article, we will take an in-depth look at the different training programs, exercises, and sessions that will help you progress at futsal. By the time you reach the end, you’ll be more knowledgeable both if you are a coach or a player.
Table Of Contents:
A Look At 5 Great Futsal Training Programs
Proper training is essential if you want your players to deliver the best performance. As we know futsal is a high intensity and fast-paced game, and if your players aren’t agile and fast, they will keep losing possession to the opponent. You also don’t want a goalie that is slow to react. A well-trained player will be able to make fast decisions on the court and this is critical if you intend to walk from the court winners. To come up with a program, you need to focus on the individual skills as well as that of the team. The following are some of the popular training programs for futsal.
1. Continuous training
This training routine helps to increase the stamina and agility of the players. It will help increase their heart rate and they will be able to withstand the high intensity of the games or the constant running on the pitch.
Have the players engage in mild exercises that aren’t too demanding but do it nonstop for a specified period. You begin by asking them to perform aerobic exercising such as pacing or jogging on the pitch at the same pace for about 20 minutes without stopping. Thereafter you switch to different workout for another 20 minutes, and then to a different exercise for another 10 or 20 minutes.
The goal is to heartbeat at a minimum rate of 60% BPM for an extended period to build up their stamina.
2. Interval Training
If you want to improve see the speed or reaction of the players, then you should consider interval training. This will help them get better at quick bursts of speed, which come handy when chasing a ball. This kind of training also improves their reaction and strengthens their body.
A good approach is to ask them to sprint very fast for 100 meters aiming for at least 85% intensity. Thereafter, they will run for 200 meters aiming for 50% intensity. This will be repeated at least 5 times while taking breaks in-between. Players who aren’t very strong will find it hard to keep up with the training but with regular practice, they will improve, too.
3. Aerobic training
Running continuously during matches will wear down the players. Aerobic training is a good way to help them stay on their feet longer even while having to run continuously. It helps improve their cardiovascular system and will keep them active even when gasping for air. This type of training helps increase the uptake of oxygen and improves breathing.
Jogging, swimming, skipping rope, going up and down stairs, using treadmills, elliptical machines or exercise bikes are some popular forms of aerobic exercise. Pick your favorite activity, and do it in sessions of at least 30 minutes.
4. Fartlek
Fartlek training combines continuous and interval training. It aims at making a player all rounded and by improving his general wellness.
A good exercise goes like this: the players make a fast dash for 100 meters for about 10 seconds then take a short break. This will be followed by a fast jog for about 20 seconds then taking a rest. Thereafter, they will walk fast for about 30 seconds and take a break. This sequence will be repeated at least 5 times.
You can incorporate other exercises such as jumping, running on sand or uphill. Fartlek training is very effective and helps improve aerobic as well as anaerobic performance.
5. Circuit training
If you want to boost the strength, stamina, and endurance of your players, then a circuit training program is definitely needed. It combines several circuits each made of a number of various workouts. The players will have to perform several exercises in one circuit then move to another circuit for another set of exercises. Usually, the time for each circuit is 1 minute.
For instance, you may focus on ball control in the first part where the players pass the ball to each other nonstop. In the next circuit, they will sprint, jog, and walk nonstop for a minute. Varying the exercises from time to time helps to prevent monotony and also helps you focus on a particular thing. As a coach, you may choose to give the players a break after every circuit, after two or three circuits, depending on the intensity you desire.
A Brief Overview of 5 Best Futsal Training Exercises
If you want to learn how to play futsal better, then you should learn more about the different training exercises. They are aimed at improving your skills, helping you understand the rules, and also developing technical ball control. Players will be required to efficiently use the little space they have, have good ball control, and also to do as little errors as possible when having the ball. This translates into learning how to change directions, deception/dribbling moves, chasing the ball, kicking, cutting sharply, quick passing, and also scoring. The following are some popular training exercises:
1. Stop and Shield
It requires 2 players standing near a goal or a demarcated location. One player will kick the ball towards the goal and the other one will sprint towards the goal aiming at stopping the opponent from scoring. He will intercept the ball, then stop, and then pass it back. Another variation is the defender will stand in the goal and try to shield the ball from the other player for at least 3 seconds. If the other player scores or the 3 seconds elapse, they will change positions.
2. Stop and Pass
The aim of this exercise is to help the players learn how best to stop the ball and also pass it. It requires two players standing several meters away from each other. One player will pass the ball to the other person who will then stop it and pass it back.
They will increase the distance as the exercise continues and will also vary the passing and receiving speed and strategy. For instance, in the first session, the recipient will be required to first stop the ball then pass it back. Later on, he may be required to pass the ball back without first stopping it. This should be done nonstop for at least 60 seconds.
As a variation, players should also try and alternate the leg they use to pass. For instance, 5 passes with one foot, followed by 5 with the other.
3. Drag Across
You and your teammate will stand close to each other. Your teammate will pass you the ball and you will stop it with your foot. Using your foot’s interior you’ll start dragging the ball away from your partner as he tries to get the ball back. You will make sharp runs; try to run with the ball, dribble, cut it so as to prevent him from accessing the ball. You will change the position after he gets the ball or the time you’ve set elapses.
4. Stop and Push
You and your partner will stand about 5 meters from each other. He then slowly kicks the ball and you’ll fast sprint two steps forward then sprint backward in the direction of the ball. Once you get to it, you will use your shoe’s sole to stop the ball and push it away from your teammate. He will try his best to regain possession and you will try to stop him from doing so. The goal of this exercise is to retain possession by pushing the ball away instead of dragging it. Possession will change after he gets the ball or the time you have agreed elapses.
5. Stop and Turn
This training also requires 2 players standing in an open court and about 5 meters from each other. You will sprint two steps forward and then dash back towards the direction of the ball. Once you stop the ball using the bottom of your shoe, turn around and begin dribbling the ball. You can either dribble the ball towards the goal or try to get around the other player. This exercise helps to improve ball control, make sharp turns, and also defend your territory. You can make it more challenging by practicing with the other leg.
Effective Futsal Training Sessions
As a coach or the person in charge of a futsal team, you need to rely on training sessions if you want to see improvements in your team’s performance. The sessions are broken into different categories, the aim being to improve a particular skill. It may be passing, dribbling, scoring, cutting in, offense, or defense. The session can always be modified to see what works better. To come up with the best strategy, it pays to looks at your team’s strengths and weaknesses and at the individual skills. The following are some sessions worth a try:
1. Rolling Changes Futsal Session
The goal of this session to encourage and improve communication among the players as well as teamwork.
The players will form 3 teams with an equal number of players. 3 players per team are appropriate. The first two teams will play against each other for 2 minutes. The team which scores 1 goal stays on the field, while the losing team gets substituted by another team of 3 players. In case no goal is scored for the 2 minute duration of the session, the team which was on the field the longest time gets replaced (in order to get some rest).
Keep this going for at least 20 minutes. In addition to improving communication and teamwork, this session also improves passing accuracy, ball control, and coordination.
2. Attacking Team Transitions Session Plan
In this futsal session, you will improve your teams passing skills, forming a solid unit, and also improving passing accuracy. The game is played by only one team of players and two goalkeepers (one on each goal).
The players will move as a solid unit from the first goal towards the opposite goal. While doing this attack formation they must pass the ball to each member of the formation. The last member to get the pass must shoot towards the goal trying to score.
The goalie will try to defend the goal and then pass the ball back to one of the players. Now, once they got the ball again the players will move as a solid unit once again passing to each other, running across the court to the opposite goal. Same rules – each player gets a pass and the last one to get the ball shoots it towards the other goal.
Rinse and repeat running across the futsal court as a unit, from one goal to the other trying to shoot the ball and score. Do this session in a fast-paced manner, to accustom the players to the fast-paced rhythm of futsal matches.
3. Attacking Pivots Session
This session focuses on passing accuracy, maximizing space, and identifying loopholes. All the players will be located on one half of the court. One player will be standing in the center while the furthest player will be on the outside. The ball is passed by the player on the outside farthest end to the one at the center who then releases it to another on the opposite side. The first player then dashes towards the offense while the attacker runs outfield to widen the space and create a balance. This is repeated by the second and third player and so on. This is what it looks like:
4. Off the Ball Runs and Passing
The players will form a line one side of the pitch. The player at the corner starts by passing the ball in a clockwise direction to the next player who also does the same. After passing the ball, the player runs diagonally towards the other corner. This sequence will then begin after the passing is complete. It is important for the players to stop the ball instantly and using one foot. Thereafter they will pass the ball to the next player.
This session will improve one-touch stopping, passing accuracy, field awareness, and movement. It also helps to improve team effort and coordination.
Here is a video of how this futsal training session works:
5. We also believe that this video shows some really good futsal training sessions that can inspire you when picking a routine to practice with the team. Check it out:
In Conclusion
There you go – some of the top futsal training programs, exercises, and sessions that will come handy if you want to be good at futsal. We have looked at the best ones that have been around for some time. They have proved effective for many players and coaches and should help your team become better and all rounded.
With practice, players will improve dribbling, passing, shooting, and ball control while the goalkeeper will get better at defending his goal. Nevertheless, your team won’t see results overnight, but in time, and with routine and training you will notice awesome improvements. It’s essential to stick to a schedule and always keep practicing to get better. Have fun on the court!