HOW TO TRAIN TO WIN DUELS ON THE FIELD? WEEKLY TRAINING PLAN FOR AMBITIOUS FOOTBALLERS

MONDAY – DRIBBLING TECHNIQUE AND BALL CONTROL
The goal of this day is to improve ball control, feints, and overall confidence in 1v1 situations.

TRAINING:

1. WARM-UP (15 MIN)

   • High knees, skipping, jumping jacks

   • Dynamic stretching

   • Ball juggling

2. TECHNICAL DRILLS (30 MIN)

   • Slalom dribbling through cones (using different parts of the foot)

   • Dribbling around obstacles (changing direction and pace)

   • Ball control using the sole and inside of the foot

3. 1V1 DUELS (30 MIN)

   • Attacking the defender with directional changes

   • Small-space 1v1 battles

   • 1v1 situations ending with a shot

4. COOL-DOWN (10 MIN)

   • Static stretching

   • Deep breathing

TUESDAY – STRENGTH AND EXPLOSIVENESS
To win physical duels, you must be strong and dynamic.

TRAINING:

1. WARM-UP (15 MIN)

   • Hip and ankle mobility drills

   • Short sprints

2. STRENGTH TRAINING (40 MIN)

   • Squats with weights (4x8)

   • Lunges with dumbbells (3x10 per leg)

   • Deadlifts (4x6)

   • Triceps push-ups (4x12)

   • Box jumps (3x8)

3. EXPLOSIVENESS DRILLS (30 MIN)

   • 10-20 m sprints

   • Starts from different positions (lying down, kneeling)

   • Vertical jumps

4. COOL-DOWN AND RECOVERY (10 MIN)

   • Static stretching

   • Massage with a lacrosse ball

WEDNESDAY – SPEED AND AGILITY
Quick feet are key to winning duels.

TRAINING:

1. WARM-UP (15 MIN)

   • Coordination drills on the agility ladder

   • Light sprints

2. ACCELERATION DRILLS (30 MIN)

   • 10-30 m sprints at maximum effort

   • Curve running and direction changes

   • Quick steps in place

3. AGILITY DRILLS (30 MIN)

   • Feints and quick direction changes

   • Dodging defenders in small spaces

   • Footwork with the ball

4. COOL-DOWN (10 MIN)

THURSDAY – TACTICS AND DECISION-MAKING
Winning duels is not just about strength and speed but also about decision-making.

TRAINING:

1. VIDEO ANALYSIS (30 MIN)

   • Watching top dribblers and analyzing their movements

   • Reviewing your own matches and evaluating duels

2. ON-FIELD TRAINING (60 MIN)

   • 1v1 play in different scenarios

   • Solving situations under pressure

   • Reading opponent movements

3. SMALL-SIDED GAME (30 MIN)

   • 3v3 or 4v4 with limited touches

4. COOL-DOWN (10 MIN)

FRIDAY – ENDURANCE AND WINNER’S MENTALITY
Without endurance, it's hard to dominate duels throughout the match.

TRAINING:

1. WARM-UP (15 MIN)

2. INTERVAL RUNNING (40 MIN)

   • 10x 30 m sprints + jogging

   • 5x 50 m sprints + 30 sec rest

   • 3x 100 m sprints

3. MENTAL TRAINING (30 MIN)

   • Visualization of successful duels

   • Confidence-building exercises

4. COOL-DOWN (10 MIN)

SATURDAY – MATCH TRAINING AND ANALYSIS
A day to apply training in real match situations.

TRAINING:

• Control match or intense small-sided game

• Evaluating personal performance in duels

• Recovery: swimming, sauna, stretching

SUNDAY – RECOVERY AND FLEXIBILITY
Recovery is essential for maintaining high performance.

ACTIVITIES:

• Static and dynamic stretching

• Yoga for footballers

• Massage

• Light walk or cycling

SUMMARY
To win duels on the field, you need to develop technical skills, strength, speed, mentality, and tactics. This training plan will help you become a more dominant player and improve your 1v1 performance.

The most important thing: be consistent! Training only brings results when done regularly and with full commitment.

Good luck on the pitch!