Effective ways to improve your strength and shooting technique

NF Academy Events
Try our exercises at home on your sparetime or share them with your local club and coach to further develop as a player!
NF Academy Events
Try our exercises at home on your sparetime or share them with your local club and coach to further develop as a player!

Effective ways to improve your strength and shooting technique

Learn how to improve as a player with exercises at home, personal coaching and at our international events.

Below we are sharing some exercises that we teach through our virtual program, NF Virtual Academy. You can try these exercises on your own spare time as we are focusing on the shooting aspect of the game and how to improve your shooting technique as well as building up your physicality. You are free to share these exercises with your local team and coach.

You are also welcome to take part in our events if you want to get a complete feeling of all our training methods to improve yourself in all of the aspects of the game.

Strength exercises from home

Meet our professional coaches from NF Academy, with coach experience in top Portuguese academies.

The plan is that you do all the psychical training exercises of three sets with 15 or 20 repetitions. It’s really important that you focus on your technique, body position, and your breathing while doing the exercises. Rest 30 seconds between sets, eat well before you start your training, drink a lot of water and do your best!

ALSO READ: Top Individual Virtual Coaching

IMPROVE YOUR SHOOTING TECHNIQUE

Here are four exercises for which you can use at your spare time and/or show your local coach to use during your training sessions with your local club. To begin, you will need specific targets in mind when shooting, lower and top corners.
If possible, place small goals inside the big goal to have specific areas as targets. Focus on different surfaces when you are doing your shooting.

We have also listed variants to the exercises if you want to go further, you can also challenge yourself with the exercises by counting how many goals you have scored or create a punctuation system accordingly to the areas where you score (for example bottom corners 10 points, medium or high corner 25 points).

We recommend a duration of 8-10 repetitions with each foot on the first exercise and a repetition of 4-6 repetitions for the second, third and fourth exercise with a 30-second rest between the repetitions for all exercises.

ALSO READ: Maximize your potential as a football player this summer

NF Academy exercises
Illustration of the first shooting exercise.

Exercise 1
Receive a back pass from a second player and after a “fake counter movement”, finish on first touch. Shoot close to the penalty area using the same foot as the side where you receive the ball from. Work on the precision shot to the same corners where you are oriented for. Use of the inside part of the foot.

Try also to receive the ball in the air to make a 1st touch finishing at the height of the waist

NF Academy exercises
Illustration of the second shooting exercise.

Exercise 2
Drive the ball from the starting point with a good pace attacking the cone (defender) and apply a dribble from the inside to the outside to the “finishing area”, there you are going to make a crossed shot to the far post.

Try also to work on your first post shooting on precision to both corners, bottom and top

NF Academy exercises
Illustration of the third shooting exercise.

Exercise 3
Drive the ball from the starting point with a good pace and before the cone (defender) make a 1-2 combination with a secondnd player to receive the ball on the back of the “defender”. Guide your first touch to the inside of the “finishing area” and on the second touch make a crossed shot to the far post.

Try also to work on first post shooting on precision to both corners, bottom and top, first touch shooting and you can also start the exercise by receiving and orienting a ball coming from the air.

NF Academy exercises
Illustration of the fourth shooting exercise.

Exercise 4
Player with the back to the goal receives a pass on a free (creativity)way with a technical move, without the ball touching on the cone (defender) to turn and immediately on that turn to make a shot.
Ideally players work on few touches, 2 to 3 the most to prepare that turn and shot. Start from coming behind the defender to avoid being on his range of vision and relate to real scenario.
Shoot with the opposite foot of the side you go: on the left you shoot with the right foot and on the other side is the opposite. At the center you choose but should always work on both.

Try also receiving to the outside on the sides and/or receive the ball when starting in the air.

Personal follow-up from our professional coaches

NF Virtual Academy
NF Virutal Academy is a great complement for all players, regardless of club situation.

The exercises mentioned are a part of the NF Virtual Academy program, which is a great program for players to further to develop and improve from home where you will work closely with a professional NF Academy coach.

In our one- or three-month Virtual Academy programs, players receive weekly physical, technical and theoretical training challenges and exercises from the coach. That means you can be anywhere in the world and train.

Each player will also receive individual follow-up and feedback through weekly video calls to evaluate the training and improvement areas for optimal development.

Try for free by signing up here for our free trial.

UPCOMING EVENTS

Date Program Country Place Age Group
12 - 14 Aug 2022 NF International Trials Norway Kristiansand 2006-2013
12 - 14 Aug 2022 NF International Trials Norway Bodø 2006-2013
15 - 17 Aug 2022 NF International Trials Norway Namsos 2008-2013
17 - 18 Sep 2022 NF Weekend Training Norway Drammen 2006-2013
02 - 08 Oct 2022 NF Elite Training Camp
Week 40
Portugal Lisbon / Estoril 2005-2012
03 - 05 Oct 2022 NF Progression Norway Kristiansand 2007-2013
04 - 06 Oct 2022 NF Progression Norway Østfold 2008-2013
07 - 09 Oct 2022 NF Progression Norway Oslo 2008-2013
08 - 10 Oct 2022 NF Progression Norway Skien 2008-2013
09 - 15 Oct 2022 NF Elite Training Camp
Week 41
Portugal Lisbon / Estoril 2005-2012
10 - 12 Oct 2022 NF Progression Norway Trondheim 2006-2013
10 - 12 Oct 2022 NF Progression Norway Stavanger 2008-2013
14 - 16 Oct 2022 NF Progression Norway Innlandet 2008-2013
16 - 22 Oct 2022 NF Elite Training Camp
Week 42
Portugal Lisbon / Estoril 2005-2012
17 - 19 Okt 2022 NF Progression Denmark Aalborg 2008-2013

Check the complete Event Calendar here.

FIND YOUR EVENT

- Choose one option - You will be automatically redirected to the selected option results -

Start typing and press Enter to search