Everything you need to train on your own — individual work, team tactics, and goalkeeping. Watch, study, then take it to the court.
The most-watched tactical sessions from André Caro Futsal — systems, rotations, attacking movement, and finishing. Learn how the game is really played.
The 3-1 made simple for 3 players — the channel's top English tactics guide
Most-viewed on the channel — attacking patterns in the 3-1 system
The fundamental rotation every futsal player needs to understand
Turn your attacking rotations into real shooting chances
Passing patterns for soccer & futsal players — individual and in pairs
Full compilation of André Caro's best individual & team training work
Stay fit, stay sharp, stay ready. Warm-ups, conditioning, core, HIIT, and injury prevention you can do on your own — plus follow-along individual work from our Instagram.
Short, repeatable individual ball-work sessions you can copy at home or before practice. Follow @neideoliveira_13 for more content.
▶ Open this reel on Instagram →Complete warm-up routine with exercise details and progressions
Print this and keep it in your bag — use before every session
Bodyweight speed and agility you can do anywhere before a session
Standard agility test used to measure speed and change of direction
Watch before going outside — familiarize yourself with the movements first
4 sets · lunges, side lunges, squats, scissors, hip thrusts — 30 sec each
Full indoor training session — improve at home with no equipment
Full inside small-space session — great for rest days and tight schedules
3 progressive workouts — each has a movement prep circuit and a 3-round strength circuit. No equipment needed.
Workout 1 — Circuit · 3 Rounds
25 each leg · drive the knee up explosively at the top
10 each leg · pause at the top, keep hips square
10 reps · full extension at the top, chest to floor at the bottom
1 minute · knees at 90°, back flat against the wall
5 each side · alternate leading arm, keep hips level
Workout 2 — Circuit · 3 Rounds
10 each leg · land softly, stay balanced
1 minute · lower back flat, small controlled kicks
1 min each leg · back knee 1 inch off the floor, stay still
20 reps · stick each landing for 1 second before jumping
25 reps · hands shoulder-width, elbows stay tight to body
30 sec each side · stack feet or stagger, raise top arm and leg
20 each leg · hips stay elevated, slow controlled march
10 each side · extend opposite arm and leg, keep hips square
Workout 3 — Circuit · 3 Rounds
15 each leg · opp knee drives to floor on landing, stay controlled
10 each side · top foot on bench/couch, drive bottom knee up
15 reps · hands leave the floor at the top, land soft
10 reps · drive knees to chest, land and reset quickly
1 minute · forearms down, back flat, squeeze glutes and abs
30 each leg · hips low, fast alternating drives
10 reps · jump as far as possible, stick and hold each landing
1 minute · finish the workout strong — no coming off the wall early
Field-based conditioning, speed development, and agility work. Study each exercise before heading out.
Death by 300s — Exercises
50 reps of each exercise — complete all 300 total reps as fast as possible
50 reps · max distance each jump, stick the landing
50 reps · bring knee to elbow each rep, core stays tight
50 reps · full extension at the top, pace yourself
50 reps · hands off the floor at the top each rep
50 reps · controlled, full crunch hugging both knees in
Speed & Agility Drills
3 reps · cones at 15, 45, 60 yds — build to top speed through the 30
2x each direction · low start, explode and cut clean
2x each way · lateral shuffle 10 yds, turn and sprint 10 yds
Field Runs — Reference
Down and back the field · tall posture, long stride, no knee cave
Legs flat, controlled sit-up — core strength for field conditioning
9 exercises × 2 sets · plank, side planks, glute bridges, press-ups, wall sit — need a ball
7 exercises × 3 sets · Russian twists, leg raises, crunches — need a ball
World Cup abs routine — build core strength like a pro
Upper body strength — complete push-up session, no equipment needed
No equipment ab workout designed specifically for soccer & futsal players
Click each link to open the workout. Look at each level and choose the number of sets based on your fitness level.
Targeted core session from Darebee — choose your level
High-intensity abs circuit — three difficulty levels available
Explosive core training to build power through the midsection
Military-style full-body circuit — pick your level
Focused abdominal circuit — short and effective
Open the link, find Day 4, choose your level and complete the circuit
Open the link, find Day 5, choose your level and complete the circuit
Open the link, find Day 8, choose your level and complete the circuit
Open the link, find Day 10, choose your level and complete the circuit
Open the link, find Day 19, choose your level and complete the circuit
Full-body circuit program — open link, find Day 15, and complete
10 exercises to build strong leg muscles and protect your knees
Follow-along stretch routine — do this after every training session
Futsal goalkeeping is its own craft — positioning, distribution, and fast hands and feet. Start here.
Core goalkeeping fundamentals for the futsal court
Where futsal was born. Relive the FFA trip to Brazil — the training, the games, and the culture that shapes how we play.
Inside the FFA experience in the home of futsal
