Training Program Week 2: Change of Pace and Direction

1st Activity: Warm Up – Basic Ball Control

            -Sole Rolls: Left to right, right to left, backwards, and forwards

            -Bounding on one foot: Rolls forward, backwards, left, and right

Static Stretching

            -Figure 8 Stretch

            -Two hands on the ball, Heels Planted. Hold 10 seconds on each side

2nd Activity: Dribbling patterns

U9-u11: 30 Seconds each pattern

U12+: 60 Seconds each pattern

            -Back, across, forward triangle

            -back, across, forward, 360 degree trun

Set up 2 cones 5-10 Yards apart

            -Simple V-Cut (Instep)

            -Simple V-Cut (Laces)

            -Cruyff + Escape Touch

            -Right-Left + 360 degree turn (30 Seconds each direction)

3rd activity: Dynamic Turns

            -Step, Hook and Look – Instep

            -Step, Hook and Look – Outside

            -Pullback Turn + Escape Touch

4th Activity: Dynamic Turns- Putting it all Together

4 Cones in a diamond shape     

            -1-minute freestyle, use those turns – head up!

            -How many turns can you do in 45 seconds?

5th Activity: Control + Angled Movements

Setup: Arrange 6 cones in a zig-zag pattern, make a cone gate at the end

U9-U11: 15-20 Yards

U12+: 20-25 Yards

          -Each cycle 3 times: 1) For technique 2) For pace/speed 3) For both!

          -1st Cycle: Instep of right and left

          -2nd Cycle: Right Foot only (instep and outside)

          -3rd Cycle: Left Foot only (Instep and Outside)

          -4th Cycle  Outside only left and Right foot

6th Activity: Turning+ Angled Movements

          -5th Cycle: Spin Turn- Outside of foot

          -6th Cycle: Ronaldo Chop

Dynamic Turning Through Gates

Setup: 25x25 Yard Box with Cone Gates

How many turns can you get in 1 minute:

          -1 Turn at each cone gate equals 1 point

Final Activity: Fitness- Shuttle Runs

Yellow: 25% Speed

Green: 50% Speed

Go: 100% Speed

        - Big arm circles, shake your legs out.

        - 10-20 second rep

        - 3 reps

Bouncing start to full sprint

        -10-15 seconds rest

        - 3 times

Backpedal to turn 100% Speed

        -10-15 seconds rest

        - 3 times

Final Sprint- Backpedal

U9-u12 25 yards: 3 Reps

U13+ 35 yards: 5 reps

1st Activity: Warm Up- Basic Ball Control

       - Sole Rolls: Keep the ball moving – bottom of the foot for 60 seconds

       - Bottom of the foot: Bouncing different directions for 60 seconds

       - Pattern 60 Seconds: Forward, right, back, left, repeat (Bottom of foot)

Static Stretching (With the ball)

       - Figure 8 Stretch

       - Ball in front- 2 hands on the ball- heels planted

              - Hold for 10 seconds on each side

              - Back between legs for 10 seconds

2nd Activity: 90-degree to 180-degree angled Movements

Setup: Arrange 4 cones in a square, place 2 cones in the middle

U9- U11: 10X10yd box

U12+: 15X15yd box

3 Reps of each cycle: 1 rep for technique (slow), 1 rep for speed, and 1 rep for both

       - Cycle 1: Instep only: Left foot in, right foot out

       - Cycle 2: Right foot only: Outside going in, instep going out

       - Cycle 3: Left foot only: Instep going in, outside going out

       - Cycle 4: Outside only: Right foot in, left foot out

       - Cycle 5: Going for speed: Time yourself

3rd Activity: Juggling Basics

Technique: Toe pointed out, ankle locked, lift your foot to meet the ball

       - 3-6-9 Pattern: 5 minutes

                - Advanced players: Try this with no bounces

       - Coach Warner’s Juggling Pattern

4th Activity: Finishing Challenge-Volleys

You’ll need a soccer goal or a wall for this one

Technique: (Making a “W” with your hands – drop the ball) Step, Hit, Follow through

Focus on keeping knee bent, toe down, eyes on the ball, and following through

       - 20 times with each foot

       - Challenge: after each successful volley, try backing up each time

5th Activity: Half Volley

Technique: Knee bent, toe down, eyes on the ball, and timing!

       - 20 times with each foot

Final Activity: Fitness/Shuttle Runs

Yellow – Green – Red

       - Big arm circles on way back

       - 10-20 second rest

       - 3 reps

Bouncing Start – Sprint

       - 3 reps

       - 10-15 second rest

Backpedal to switch to sprint

       - 3 Reps

       - 10-15 seconds rest

Final Sprint ( Sprint – Backpedal )

       - U9-u12: 25 Yards: 3 reps

       - U13+ 35 Yards: 5 reps

1st Activity: Modified Warm-Up

Setup: 2 cones

U11 and under 5 yards apart

U12-U14: 7 yards apart

U15+: 10 yards apart

       - 4 light jogs

       - 4 shuffles

       - Open the gate

       - Close the gate

       - High kicks – across body

       - Backwards leg lifts

Now with ball:

       - Freestyle turns 60 seconds

2nd Activity: On the ball movement, tight turns, and figure 8’s

Each cycle: 60 seconds

Rest intervals:

U11 and under: 35 seconds

U12-U14: 25 seconds

15+: 15 seconds

         - Cycle 1: Inside of the right foot

         - Cycle 2: Inside of the left foot

         - Cycle 3: Outside of the right foot

         - Cycle 4: Outside of the left foot

         - Cycle 5: Figure 8: Inside of both feet

         - Cycle 6: Figure 8: Outside of both feet

         - Cycle 7: Figure 8: Right foot only (Inside and outside)

         - Cycle 8: Figure 8: Left foot only (Inside and outside)

         - 30 seconds test round

Advanced Activity- Close the distance with only 2 touches

         - Now only with your left foot

         - Then only your right foot

         - Figure 8 pattern

3rd Activity: T-Activity

Perform each cycle 3 times

Setup: 4 cones in a T shape – 3 yards apart

        - Cycle 1: Right foot drags

        - Cycle 2: Left foot drags

        - Cycle 3: Inside drags

        - Cycle 4: Outside drags

4th Activity: 1, 2, 3 Back

For this activity you need a “worker” and a “caller.” Switch after 60 seconds

Setup: 4 cones in a “T” shape

U11 and under: 3 yards apart

U12-U14: 5 yards apart

U15+: 7 yards apart

Caller: Call the number out and the worker must dribble to each number

         - Cycle 1: Using the bottom of your feet

         - Cycle 2: Freestyle dribble

5th Activity: Controlled Circle Dribbling

Setup: Create a circle with cones

U11 and under: 2 yards diameter

U12-U14: 4 yards diameter

U15+: 7 yards diameter

       - Cycle 1: 2 laps with inside of right foot, 2 with inside of left foot

       - Cycle 2: 2 laps with outside of right foot, 2 with outside of left foot

                - Now try 3 separate times: Working intervals:

U11 and under+ 30 seconds

U12-U14: 45 seconds

U15+: 60 seconds

        - Dribbling inside circle: dribble to outside turn back in and find new cone

6th Activity:  Introducing Fakes (Feints)

Setup: create 4 or 5 “defenders” and spread them around in the space that you have available

Try each fake step cycle 4 times through

         - Step left, push right

         - Step right, push left

         - Fake, stepover, escape

7th Activity: Test What You Learned

Setup: Create a 10x10 yard grid and place 4 or 5 “defenders” around the grid

        - How many fakes can you use in 60 seconds

        - Now use fake, stepover, escape for 60 seconds

8th Activity: Seated Juggling         

        - Try simple one touches with each foot

        - How many can you get with each foot?

        - Now try alternating feet each time

9th Activity: 2 Types of striking

Setup: create a semi-circle with 6-8  cones in front of your goal/wall/fence

U11 and under: 5-10 yards from goal

U12-U14: 10-15 yards from goal

U15+: 15-20 yards from goal

Score 2 goals with each foot with each type of shot at each cone

        - Low driven shot

        - Chip shot

Challenge Round

        - Try each shot with a moving ball at each cone

10th Activity: Fitness – Shuttle Runs With the Ball

Setup:  set up a line of cones, 5 yards apart

U11 and under: 4 cones

U12-U14: 5 cones

U15+: 6 cones

        - 1st Shuttle: Right foot only

        - 2nd Shuttle: Left foot only

        - 3rd Shuttle: either foot as fast you can

Cool Down:

        - Hands down, toe pointed up

                - Shake your legs out!

        - Bring you knee to your chest, hold it for 6 seconds

        - Open the gate

        - Close the gate

        - Hold toe for 6 seconds, leg straight

        - Grab ankle to stretch your quads, switch sides