**IF YOU ARE ATTENDING COACH HARRIS'S SAQ SESSIONS, YOU CAN COUNT THOSE AS YOUR WORKOUTS FOR THOSE DAYS
How it works?
Look at the programs listed below. On a minimum of 3 days and a maximum of 5 days a week, you will complete 4 of these programs in a 1-hour personal training session (EVERY session will start with 15 minutes of 'A'). For example, here would be one workout plan for a week:
Monday - Practice with the team: no personal workout
Tuesday - A, C, E, H (Juggling, Footwork, Long Ball Passing, Receiving the ball in the air)
Wednesday - A, B, F, G (Juggling, Dribbling, Push Pass, Heading)
Thursday -Practice with the team: no personal workout
Friday - A, B, D, E (Juggling, Dribbling, Shooting, Long Ball Passing)
The following week, you can mix it up a little, but make sure you always start with 15 minutes of juggling!
*You will need a soccer ball, a solid wall to kick against (or a partner), and something to use as cones (shoes or used milk containers are fine).
*Each workout is 1 hour and involves 15 minutes of juggling and 3 different activities of 15 minutes each.
PROGRAMS A-H
You can always make changes to a program, as long as you are working on the specific skill, such as using a partner instead of a wall for passing drills. Use imagination as long as it is still training.
A. 15 minutes of Juggling: (this can be a warm-up as it shouldn’t strain muscles)
Change the type of juggling at least every 3 minutes, so you can stay focused and interested. The goal is always 100 juggles, which is a good indicator of mastery. Record your juggling highs and try to beat them! Anyone who has never juggled the ball 50 times, should concentrate on juggling on alternating thighs only.
Juggling options:
Standard juggling
Alternating feet
High only juggling with feet (each touch above head)
Low only juggling with feet (each touch below waist or below knees)
Alternating High/Low juggling
Alternating Foot/ thigh
Alternating Foot/ head
Left foot only – replanting on each step
Right foot only – replanting on each step
Juggling while jogging
Tennis ball Juggling
B. Dribbling (either #4 or any combination of 1), 2), and 3) over the 7 minute period)
1. Sprint Dribbling
• sprint dribble the length of your yard and a light dribble back to the start
• sprint dribble the length of your yard, touching the ball on every step
• spring dribble the length, touching the ball on every right foot step
• spring dribble the length, touching the ball on every left foot step
2. Cone Weaving (line)
• Cones spaced out by 3 yards for high speed
• As tight as you can get them for a closer touch
• Right foot only
• Left foot only
• Either
• Only the inside of the feet
• Only the outside of the feet
3. Cloverleaf Cone Weaving – same variations as above
• Set cones (X’s) about 1 yard apart
• Dribble around the left of the center cone
• And the to the right of the outside cone
• Back to the left of center
• Then the next outer cone
• Cont. until you get back to the starting pt.
• Time yourself – can you get faster and stay under control?
4. Play 1 vs. 1 soccer – with a parent, friend, dog, brother, or sister – make small goal (s) and play.
C. Technical Footwork
Always start with a minute of the zig zag dribble pattern and then work on any of the moves below or from your own imagination (or can replace Technical Footwork activity with 1 v 1 soccer(w/ a parent, friend, dog, brother, sister))
1. ZIG ZAG DRIBBLE: Slightly zigzagging forward with short, quick touches
• Outside of the foot touch/then/inside of the foot touch
• Then repeat with other foot
• Continue going from one foot to the other foot
2. MOVES – use imagination, or combinations of different moves. Dribble slowly to a stationary object (pretend defender), do the move and accelerate away AFTER the move. (See the explanation of the different moves)
a. Different Cuts
• Dribble slowly up to defender then hard cut and accelerate away
• Outside of foot
• Inside of foot
• Double cuts (slightly farther away from defender start with outside of foot cut, then hard outside of foot cut with the other foot to cut against the grain, and then accelerate away)
b. Step-overs/ Double stopovers- Take your left foot and step around the ball from the inside to the outside and then touch the ball to the right with the outside of your right foot. Fake going left and then you go right.
c. Revilino- The other step-over.- Remember it’s all with one foot! Take your right foot and step across the ball right to left. Now your right leg is crossed in front of your left. Step forward with your left foot to uncross your legs. Touch the ball to your right with the outside of your right foot. You have faked going left and then you went right!
d. Cruyff- Fake a shot with your right foot and swing your foot past the ball to the right side, then with the inside of your right foot tap the ball backwards so it goes between your legs. Now you can dribble in the other direction.
e. “L” move, and Double L (right and left)- Put the sole of your right foot on top of the ball and pull the ball back behind your left leg. Tap the ball with your inside of your right foot. The ball makes and “L” move around your standing leg. You can also do this with your left foot, or a double, right then left.
f. Chop Dribble- Fake a shot and hard chop with inside of foot across body.
g. Double touch moves- Do the move standing or dribbling slowly at first, and then accelerate away
• Inside/outside foot (of same foot) – accelerate after move-
• Outside/inside foot then push away with the outside of the other foot to accelerate away.
• Inside/inside/ outside foot – kind of dragging the ball inside and the outside with acceleration
D. Shooting
• 1 touch surface work (5 yards away), against a wall or with a partner, one touch contact with shoelaces, concentrate on the laces with the ankle locked and toe pointed straight down, not the inside of the laces or the outside. This is correct technique and you can get 60 repetitions (shots) in one minute without getting your leg tired, do not use a lot of power. This is one of the best activities to improve your shooting! Go for 2 minutes and 120 shots!
• Make sure you use the correct surface, no power just surface work
• Same but 15 yards away, 40% power
• Strike low powerful shots against wall, remember good technique.
• Control rebound with one touch that sets ups your next touch which is another shot, attempt to alternate feet, concentrating on good first touches to set up the shot
• Shots off the dribble or after a technical move
• Right foot striking
• Left foot striking
E. Long Ball Service (concentrate on good technique with instep drives)
Long, lofted (in the air) passes. Look at the ball in flight, if it has floating back spin and no side spin you hit the ball correctly. Ideally the ball goes up about 8- 12 feet in the air.
3 ways – 7 minutes of striking
1. Best: With a partner, strike balls back and forth with at least 1/3 of the time spent on the weak foot!
2. Striking the ball into a net or against a wall: Don’t get too far away, 4 yards is fine. Though you cannot see the flight of the ball, you should be able to tell by the feel of the kick if you hit it well. This way you get a lot of repetitions and don’t have to go chase 30 yards after every kick.
3. Striking the ball against a wall: Get at a distance that you can comfortably hit and concentrate on technique and observe the flight of the ball.
F. Push Pass
Push Pass: Inside of foot with toe pulled up towards knee, using more heel than arch any three of the choices below
• 2 minutes of right foot passing against a wall
• 2 minutes of left foot passing against a wall
• 2 minutes of passing against a wall 2 yards away, using one touch
• 2 minutes of passing against a wall 15 yards away with 2 touches with a sharp, hard pass using good technique
• 2 minutes of trapping with one foot and passing with the other foot
G. Heading – 5 minutes or more of:
• Head juggling, keep the ball about 2 feet above your head
• Against a wall or with a partner, one touch heading in a row (head juggling in two’s)
• Throw the ball high in the air or high against a wall and jump to meet the ball and head straight at the wall or forward (offensive header)
• Throw the ball high in the air or high against a wall and get in line and underneath ball, wait for it to come to you and push the ball high and away with your head (defensive header)
• Use a partner; have them cross balls to you. For an attacking header on goal, concentrate on good angles of approach to be able to head the ball on
target.
H. Receiving the ball in the air
Any 15 minutes of the following choices: use a partner or a wall
• 5 minutes of thigh traps – get the ball on the ground and pass on the ground
• 5 minutes of chest traps – get the ball on the ground and pass on the ground
• 5 minutes of foot traps – the ball is coming out of the air- control pass back on the ground
• 3 minute of chest to head – control with chest up to your head and head back
• 3 minute of thigh to head - control with thigh and head back
• 3 minute of control in air with one foot and volley back (in air) with other foot
• 3 minute of control with head and volley (air) back with foot
How it works?
Look at the programs listed below. On a minimum of 3 days and a maximum of 5 days a week, you will complete 4 of these programs in a 1-hour personal training session (EVERY session will start with 15 minutes of 'A'). For example, here would be one workout plan for a week:
Monday - Practice with the team: no personal workout
Tuesday - A, C, E, H (Juggling, Footwork, Long Ball Passing, Receiving the ball in the air)
Wednesday - A, B, F, G (Juggling, Dribbling, Push Pass, Heading)
Thursday -Practice with the team: no personal workout
Friday - A, B, D, E (Juggling, Dribbling, Shooting, Long Ball Passing)
The following week, you can mix it up a little, but make sure you always start with 15 minutes of juggling!
*You will need a soccer ball, a solid wall to kick against (or a partner), and something to use as cones (shoes or used milk containers are fine).
*Each workout is 1 hour and involves 15 minutes of juggling and 3 different activities of 15 minutes each.
PROGRAMS A-H
You can always make changes to a program, as long as you are working on the specific skill, such as using a partner instead of a wall for passing drills. Use imagination as long as it is still training.
A. 15 minutes of Juggling: (this can be a warm-up as it shouldn’t strain muscles)
Change the type of juggling at least every 3 minutes, so you can stay focused and interested. The goal is always 100 juggles, which is a good indicator of mastery. Record your juggling highs and try to beat them! Anyone who has never juggled the ball 50 times, should concentrate on juggling on alternating thighs only.
Juggling options:
Standard juggling
Alternating feet
High only juggling with feet (each touch above head)
Low only juggling with feet (each touch below waist or below knees)
Alternating High/Low juggling
Alternating Foot/ thigh
Alternating Foot/ head
Left foot only – replanting on each step
Right foot only – replanting on each step
Juggling while jogging
Tennis ball Juggling
B. Dribbling (either #4 or any combination of 1), 2), and 3) over the 7 minute period)
1. Sprint Dribbling
• sprint dribble the length of your yard and a light dribble back to the start
• sprint dribble the length of your yard, touching the ball on every step
• spring dribble the length, touching the ball on every right foot step
• spring dribble the length, touching the ball on every left foot step
2. Cone Weaving (line)
• Cones spaced out by 3 yards for high speed
• As tight as you can get them for a closer touch
• Right foot only
• Left foot only
• Either
• Only the inside of the feet
• Only the outside of the feet
3. Cloverleaf Cone Weaving – same variations as above
• Set cones (X’s) about 1 yard apart
• Dribble around the left of the center cone
• And the to the right of the outside cone
• Back to the left of center
• Then the next outer cone
• Cont. until you get back to the starting pt.
• Time yourself – can you get faster and stay under control?
4. Play 1 vs. 1 soccer – with a parent, friend, dog, brother, or sister – make small goal (s) and play.
C. Technical Footwork
Always start with a minute of the zig zag dribble pattern and then work on any of the moves below or from your own imagination (or can replace Technical Footwork activity with 1 v 1 soccer(w/ a parent, friend, dog, brother, sister))
1. ZIG ZAG DRIBBLE: Slightly zigzagging forward with short, quick touches
• Outside of the foot touch/then/inside of the foot touch
• Then repeat with other foot
• Continue going from one foot to the other foot
2. MOVES – use imagination, or combinations of different moves. Dribble slowly to a stationary object (pretend defender), do the move and accelerate away AFTER the move. (See the explanation of the different moves)
a. Different Cuts
• Dribble slowly up to defender then hard cut and accelerate away
• Outside of foot
• Inside of foot
• Double cuts (slightly farther away from defender start with outside of foot cut, then hard outside of foot cut with the other foot to cut against the grain, and then accelerate away)
b. Step-overs/ Double stopovers- Take your left foot and step around the ball from the inside to the outside and then touch the ball to the right with the outside of your right foot. Fake going left and then you go right.
c. Revilino- The other step-over.- Remember it’s all with one foot! Take your right foot and step across the ball right to left. Now your right leg is crossed in front of your left. Step forward with your left foot to uncross your legs. Touch the ball to your right with the outside of your right foot. You have faked going left and then you went right!
d. Cruyff- Fake a shot with your right foot and swing your foot past the ball to the right side, then with the inside of your right foot tap the ball backwards so it goes between your legs. Now you can dribble in the other direction.
e. “L” move, and Double L (right and left)- Put the sole of your right foot on top of the ball and pull the ball back behind your left leg. Tap the ball with your inside of your right foot. The ball makes and “L” move around your standing leg. You can also do this with your left foot, or a double, right then left.
f. Chop Dribble- Fake a shot and hard chop with inside of foot across body.
g. Double touch moves- Do the move standing or dribbling slowly at first, and then accelerate away
• Inside/outside foot (of same foot) – accelerate after move-
• Outside/inside foot then push away with the outside of the other foot to accelerate away.
• Inside/inside/ outside foot – kind of dragging the ball inside and the outside with acceleration
D. Shooting
• 1 touch surface work (5 yards away), against a wall or with a partner, one touch contact with shoelaces, concentrate on the laces with the ankle locked and toe pointed straight down, not the inside of the laces or the outside. This is correct technique and you can get 60 repetitions (shots) in one minute without getting your leg tired, do not use a lot of power. This is one of the best activities to improve your shooting! Go for 2 minutes and 120 shots!
• Make sure you use the correct surface, no power just surface work
• Same but 15 yards away, 40% power
• Strike low powerful shots against wall, remember good technique.
• Control rebound with one touch that sets ups your next touch which is another shot, attempt to alternate feet, concentrating on good first touches to set up the shot
• Shots off the dribble or after a technical move
• Right foot striking
• Left foot striking
E. Long Ball Service (concentrate on good technique with instep drives)
Long, lofted (in the air) passes. Look at the ball in flight, if it has floating back spin and no side spin you hit the ball correctly. Ideally the ball goes up about 8- 12 feet in the air.
3 ways – 7 minutes of striking
1. Best: With a partner, strike balls back and forth with at least 1/3 of the time spent on the weak foot!
2. Striking the ball into a net or against a wall: Don’t get too far away, 4 yards is fine. Though you cannot see the flight of the ball, you should be able to tell by the feel of the kick if you hit it well. This way you get a lot of repetitions and don’t have to go chase 30 yards after every kick.
3. Striking the ball against a wall: Get at a distance that you can comfortably hit and concentrate on technique and observe the flight of the ball.
F. Push Pass
Push Pass: Inside of foot with toe pulled up towards knee, using more heel than arch any three of the choices below
• 2 minutes of right foot passing against a wall
• 2 minutes of left foot passing against a wall
• 2 minutes of passing against a wall 2 yards away, using one touch
• 2 minutes of passing against a wall 15 yards away with 2 touches with a sharp, hard pass using good technique
• 2 minutes of trapping with one foot and passing with the other foot
G. Heading – 5 minutes or more of:
• Head juggling, keep the ball about 2 feet above your head
• Against a wall or with a partner, one touch heading in a row (head juggling in two’s)
• Throw the ball high in the air or high against a wall and jump to meet the ball and head straight at the wall or forward (offensive header)
• Throw the ball high in the air or high against a wall and get in line and underneath ball, wait for it to come to you and push the ball high and away with your head (defensive header)
• Use a partner; have them cross balls to you. For an attacking header on goal, concentrate on good angles of approach to be able to head the ball on
target.
H. Receiving the ball in the air
Any 15 minutes of the following choices: use a partner or a wall
• 5 minutes of thigh traps – get the ball on the ground and pass on the ground
• 5 minutes of chest traps – get the ball on the ground and pass on the ground
• 5 minutes of foot traps – the ball is coming out of the air- control pass back on the ground
• 3 minute of chest to head – control with chest up to your head and head back
• 3 minute of thigh to head - control with thigh and head back
• 3 minute of control in air with one foot and volley back (in air) with other foot
• 3 minute of control with head and volley (air) back with foot