RPD EXTRA TIME • SESSION LIBRARY

PICK A FOCUS.
GET TO WORK.

You do not need a perfect pitch or loads of equipment. Choose the part of your game you want to improve, use one simple idea and make the repetitions count.

New session ideas every Monday
CHOOSE ONE → 15–25 MINUTES → QUALITY FIRST → ADD A CHALLENGE WHEN READY.
⚽
Ball relationship

Ball Mastery

For comfort on the ball, both feet, coordination and confidence changing direction.

THIS WEEK'S SESSIONSet 2 cones 5–8m apart. Travel between them using inside/outside touches, sole rolls, pull-push and changes of direction. 45 seconds work, 30 seconds reset × 5.

MAKE IT HARDER → smaller touches • weaker foot • eyes up • quicker direction change.

PLAYER CHALLENGE → Can you complete every round without losing control of the ball?

◎
Receiving

First Touch

For controlling the ball into useful space instead of simply stopping it.

THIS WEEK'S SESSIONPass against a wall. Before it returns, choose left or right. Receive across your body into that side, then pass again. 10 each side × 3 rounds.

MAKE IT HARDER → firmer pass • one less touch • different receiving foot • add a gate.

PLAYER CHALLENGE → Can 8 out of 10 first touches take you exactly where you wanted?

→
Connection

Passing

For clean contact, accuracy, weight of pass and being ready to play again.

THIS WEEK'S SESSIONMark a small target on a wall or use a gate. Complete 10 firm passes right foot, 10 left, then alternate feet. After every pass, move one step before receiving again.

MAKE IT HARDER → smaller target • greater distance • one touch • move at an angle.

PLAYER CHALLENGE → Can you hit the target 8 times with each foot?

◉
Awareness

Scanning

For seeing information before the ball arrives and making earlier decisions.

THIS WEEK'S SESSIONPlace two coloured objects behind the receiving position. Before the return pass arrives, look over a shoulder and call the colour you see, then receive and play.

MAKE IT HARDER → random colour call from parent • scan both shoulders • add direction after touch.

PLAYER CHALLENGE → Can you scan before every receive for one full round?

↗
Beating a player

1v1 & Dribbling

For changes of speed, direction, disguise and confidence attacking space.

THIS WEEK'S SESSIONUse one cone as the defender. Attack it at speed, perform a move or shoulder drop, explode 3–5m past it and finish through a gate. Work both sides.

MAKE IT HARDER → start closer • smaller gate • parent gives late left/right call • add passive defender.

PLAYER CHALLENGE → Can you beat the cone with three different moves on both sides?

◇
End product

Finishing

For clean striking, placement and getting shots away after different touches.

THIS WEEK'S SESSIONCreate two target areas in a goal or against a safe wall. Take a touch out of your feet and finish into the opposite target. Alternate the starting side and striking foot.

MAKE IT HARDER → first time • weaker foot • moving ball • shorter time between touch and finish.

PLAYER CHALLENGE → Can you score into both target areas with both feet?

↔
Athletic base

Movement & SAQ

For balance, coordination, acceleration, braking and changing direction well.

THIS WEEK'S SESSIONMake a 5m square. Move forward, sideways and backwards between cones. On a call, accelerate out through one side for 5m. 5–6 quality reps with full reset.

MAKE IT HARDER → react to colour • add ball after movement • sharper stop/start • different starting position.

PLAYER CHALLENGE → Can every rep finish balanced and ready to move again?

△
Control & resilience

Balance & Stability

For body control around football actions and a stronger movement base.

THIS WEEK'S SESSIONSingle-leg balance for 20 seconds, then 5 controlled single-leg reaches in different directions. Switch legs. Follow with slow bodyweight squat and calf raise work.

MAKE IT HARDER → reach further • add ball touches • controlled hop and stick. Stop if an exercise causes pain.

PLAYER CHALLENGE → Can you stay controlled on both legs without rushing?

⚡
Football fitness

Speed & Stamina

For repeat efforts, acceleration and recovering ready to go again.

THIS WEEK'S SESSIONWith a ball, travel 15–20m at good tempo, turn, return, then accelerate 5m without the ball. Work for 30 seconds and recover for 45–60 seconds × 5.

MAKE IT HARDER → one extra round • quicker ball travel • react to a start cue. Keep quality higher than exhaustion.

PLAYER CHALLENGE → Can your final rep look as sharp as your first?

?
Football brain

Decision Making

For reacting to information instead of knowing the answer before the repetition starts.

THIS WEEK'S SESSIONSet three gates. A parent calls a colour or number as the ball is travelling. Player scans, receives and attacks the correct gate before returning to start.

MAKE IT HARDER → later call • two possible actions • add passive pressure • finish after the decision.

PLAYER CHALLENGE → Can you make the right choice without slowing the action down?

BUILD ANY SESSION

THE RPD 4-PART RULE.

01WARM UP WITH THE BALL
02REPEAT THE MAIN ACTION
03ADD A DECISION OR PRESSURE
04FINISH WITH A CHALLENGE
FOR PARENTS

HELP WITHOUT COACHING EVERY TOUCH.

Give the player a space, a ball and one clear challenge. Ask questions instead of constantly correcting: “What did you notice?” “Which foot felt easier?” “Can you make the next one cleaner?” Praise effort, concentration and trying again — not just whether the final action worked.

RPD.FOOTBALL
SIMPLE SESSION.
CLEAR FOCUS.
QUALITY REPS.

Simple builds confidence.

← BACK TO EXTRA TIME