7-DAY TRAINING PLAN: IMPROVE BALL CONTROL UNDER OPPONENT AND TIME PRESSURE

Every footballer dreaming of playing at a professional level must master ball control under challenging conditions. Opponent pressure and limited decision-making time require high precision and quick reactions. Below is a 7-day training plan to help you improve these aspects.

DAY 1: BALL RECEPTION AND DRIBBLING TECHNIQUE

• Exercise 1: Directional receiving – receive passes in different directions, immediately controlling the ball towards open space.

• Exercise 2: 1v1 dribbling – practice quick changes of direction, such as the Cruyff turn, elastico, or stepover.

• Exercise 3: Small-space 3v3 game – focus on quick reception and passing.

DAY 2: PLAYING UNDER PRESSURE

• Exercise 1: Rondos – 4v2 setup where the goal is to maintain possession despite pressure from two defenders.

• Exercise 2: Quick passing – one-touch or two-touch play, aiming to keep the ball moving at all times.

• Exercise 3: Match simulation – short game segments on a limited field focusing on quick decisions.

DAY 3: DRIBBLING UNDER PRESSURE

• Exercise 1: Slalom dribbling – maneuver through cones as quickly as possible while maintaining close control of the ball.

• Exercise 2: 1v1 dribbling with a defender – keep possession and beat the opponent.

• Exercise 3: Small 2v2 timed game – limited space and quick attacking transitions.

DAY 4: PASSING TRAINING

• Exercise 1: Passing in motion – pass and receive the ball while constantly changing position.

• Exercise 2: Combination passing in a triangle – quick exchanges of passes with one or two touches.

• Exercise 3: Passing under pressure – limited time to make a decision (e.g., 2 seconds to pass).

DAY 5: THINKING SPEED AND REACTION TIME

• Exercise 1: Two-color game – players receive passes and must quickly pass to the correct color.

• Exercise 2: Reducing reaction time – the coach gives commands, and you must react quickly.

• Exercise 3: Sprints with the ball and sudden direction changes.

DAY 6: APPLYING SKILLS IN GAME SITUATIONS

• Exercise 1: 5v5 possession game on a limited field.

• Exercise 2: Decision-making training – the coach sets different situations to which you must respond accordingly.

• Exercise 3: Simulation of the final minutes of a match – time pressure and high pressing.

DAY 7: RECOVERY AND ANALYSIS

• Watching training recordings and analyzing mistakes.

• Light technical training – juggling, short passes, controlled dribbling.

• Recovery: stretching, muscle rolling, and rest.

SUMMARY Consistently following this plan will help you improve ball control, reaction speed, and confidence under pressure. The key is to train in realistic match-like conditions so that your development translates into effectiveness on the pitch.