Signed in as:
filler@godaddy.com
Signed in as:
filler@godaddy.com
1st Activity: Warm-Up (0:09-2:18)
Setup: 2 cones
U11 and Under: 5 yards apart
U12-U14: 7 yards apart
U15+: 10 yards apart
- Start with 4 easy jogs
- 4 Shuffles
- Open the gate
- Close the gate
- High Kicks- alternate legs
- Straight leg backwards lift- alternate legs
With ball:
- Freestyle Turns: 60 seconds
2nd Activity: Juggling and Stalling Patterns (2:19-7:26)
- Lift, let bounce, lift, let bounce pattern with each foot. 3-4 minutes
- Bounce, Lift, Catch pattern with your left and right foot 20 times each
- Up-Catch pattern 20 times with each thigh.
- Challenge: try the “lift-catch” pattern (starting with the ball on the ground) 20 times with each thigh.
- Up-Catch pattern 20 times with your chest. Focus on controlling the ball in your frame.
- Bounce, lift, catch pattern 20 times with your chest
*IF YOU ARE 10 YEARS OR YOUNGER SKIP THIS SECTION- DO NOT PRACTICE HEADERS UNTIL YOU ARE 11 YEARS OLD*
- Try the up-catch pattern 15 times with your head
- Challenge: How many continuous juggles can you get with your head
- Test: Work for 2-3 minutes and see how many different lift and catch combinations you can do. Try with bounces or without for a tougher challenge
3rd Activity: Stalling to Redirect (7:27-13:40)
Setup: Create two squares, the center square is 1x1 yard, bigger square is 10x10 yards
- Up-Redirect movement (with instep) 10 times to the left and 10 times to the right.
- Easier: toss the ball to yourself
- Harder: lift the ball to yourself
- Up, catch, redirect movement (catch with your thigh, turn with the instep) 10 times to the left and 10 times to the right
- Up-Redirect movement (With outside of your foot) 10 times to the left and 10 times to the right.
- Up, catch, redirect movement (catch with your thigh, turn with outside of the foot) 10 times to the left and 10 times to the right
- Challenge: Try each of the previous patterns for 60 seconds each BUT now you must add a sprint around the cone.
- 180 degree redirect turn: 10 times with the right and 10 times to the left
Partner Section: If you have a partner go get them now! If you don’t have one, use a wall or skip this section
- Partner throw ball at different levels: foot, thigh, chest
- See how many redirects you can complete in 60 seconds
4th Activity: Fitness with the Ball (13:43-16:20)
3 Cycles: To start a cycle- stand at a cone on the outside of the box. You will dribble into the small box, stop the ball, and then start again
For each cycle:
U11 and under: 60 seconds working, 45 seconds resting
U12-U14: 60 seconds working, 25 seconds resting
U15: 75 seconds working, 30 seconds resting
- Cycle 1: dribble, stop, dribble-180 degree turns
- Cycle 2: dribble, stop, dribble- 90 degree turns-T Shape
- Cycle 3: dribble, stop, dribble-90 degree turns-full rotation
5th Activity: Optional Extra Fitness – Shuttle Runs with the Ball (16:34-20:15)
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 down
Cool Down:
- Hands down toe up, brush the grass
- Shake your legs out
- Bring your knee to chest for 6 seconds
- Open the gate
- Close the gate
- Leg straight, hold toe for 6 seconds
- Grab your ankle to stretch your quads (switch sides)
1st Activity: Warm-Up
Setup: 2 cones
U11 and Under: 5 yards apart
U12-U14: 7 yards apart
U15+: 10 yards apart
- Start with 4 easy jogs
- 4 Shuffles
- Open the gate
- Close the gate
- High Kicks- alternate legs
- Straight leg backwards lift- alternate legs
With ball:
- Freestyle Turns: 60 seconds
2nd Activity: Dribbling Patterns
Try both of these patterns for 60 seconds each
- inside, outside (using both feet)
- Inside, inside, outside (using both feet)
3rd Activity: Foot skill patterns – through the cones
Setup: Create a box 5x5 yards
Place two cones in the center, about 1 yard apart
For every pattern:
U11 and under: 30 seconds work 30 seconds rest
U12-U14: 45 seconds work 30 seconds rest
U15+ 60 seconds work 30 seconds rest
- Pattern 1: Right foot (Bottom of the foot, forward, and back)
- Pattern 2: Left foot (Bottom of the foot, forward, and back)
- Pattern 3: Bottom, inside, inside (Forwards, back and redirect)
- Pattern 4: Bottom, inside, outside (Forward, back and redirect)
- Pattern 5: Bottom, Cryuff, outside (forwards, back, Cruyff turn, escape)
4th Activity: Foot skill patterns – around the cones
For every pattern:
U11 and under: 30 seconds work 30 seconds rest
U12-U14: 45 seconds work 30 seconds rest
U15+: 60 seconds work 30 seconds rest
- Pattern 6: Right foot- Outside, Bottom, Inside (triangle – forward, back, across)
- Pattern 7: Left foot- Outside, Bottom, Inside (triangle – forward, back, across)
- Pattern 8: Outside, bottom inside, outside, outside (back, Cruyff, escape, push)
- Pattern 9: Figure 8
Try the figure 8 three ways:
- Right foot only
- Left foot only
- Alternate – outside of both feet
5th activity: Quick Turns and Decision Making
You will need a partner for this one
Work for 60 seconds, three reps
U11 and under: 90 seconds active rest
U12-U14: 60 seconds active rest
U15+: 45 seconds active rest
6th Activity: Finishing Circle
Setup: You’ll need a goal, fence or wall for this activity. Set up 5 balls in front of your target
U11 and under: 5-10 yards from the target
U12-U14: 10-15 yards from the target
U15+: 15-20 yards from the target
5 shot challenge:
- Right foot – low driven finish
- Left foot – low driven finish
- Right foot - lifted finish
- Left foot – lifted finish
- Goalkeeper challenge (partner needed)
- Final Challenge: start with each ball 5 yards back and try again.
7th Activity: Optional Extra 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 down
Cool Down:
- Hands down toe up, brush the grass
- Shake your legs out
- Bring your knee to chest for 6 seconds
- Open the gate
- Close the gate
- Leg straight, hold toe for 6 seconds
- Grab your ankle to stretch your quads (switch sides)
1st Activity: Warm-Up
Setup: 2 cones
U11 and Under: 5 yards apart
U12-U14: 7 yards apart
U15+: 10 yards apart
- Start with 4 easy jogs
- 4 Shuffles
- Open the gate
- Close the gate
- High Kicks- alternate legs
- Straight leg backwards lift- alternate legs
With ball:
- Freestyle Turns: 60 seconds
2nd Activity: Dynamic Gate Work
U11 and Under: 30 Seconds of work 30 seconds off
U12-U14: 45 Seconds of work 30 seconds rest
U15+: 60 Seconds of work 30 seconds rest
Setup: 10x10yd box then set up 4 cone gates within box
- Cycle 1: Right foot only – Through gates, accelerate, and change direction
- Cycle 2: Left foot only – Through gates, accelerate, and change direction
- Cycle 3: Right foot only – Through gates to 180-degree turn (Inside or outside of foot)
- Cycle 4: Left foot only – Through gates to 180-degree turn (Inside or outside of foot)
- Cycle 5: Either foot - Through gate, pullback, Cruyff, 90 degree turns with both feet
- Cycle 6: Challenge Round – as many different skills as you can in 90 seconds
3rd Activity:90 degree to 180-degree Angled Movements
U11 and Under: 30 Seconds of work 30 seconds off
U12-U14: 45 Seconds of work 30 seconds rest
U15+: 60 Seconds of work 30 seconds rest
Setup: Arrange 4 cone in a square, place 2 cones in the middle
- U9-U11: 10X10yd box
- U12+: 15X15yd box
3 reps for each cycle: 1 for technique, 1 for speed, and1 for both
- Cycle 1: Instep only: left foot in, right foot out
- Cycle 2: Outside of the foot only, right foot going towards the center and left foot going towards the corner
- Cycle 3: Right foot only: Outside going in, instep going out
- Cycle 4: Left foot only: instep going towards the center and outside of the foot going towards the corner
4th Activity:Controlled Circle Dribbling
U11 and Under: 30 Seconds of work 30 seconds off
U12-U14: 45 Seconds of work 30 seconds rest
U15+: 60 Seconds of work 30 seconds rest
Setup: Create a circle with cones
U11 and Under: 2 yards diameter
U21-U14: 4 yards diameter
U15+: 7 yard diameter
- Cycle 1: 2 circles with inside of right foot, 2 with inside of left foot
- Cycle 2: 2 circles with outside of right foot, 2 with outside of left foot
- Cycle 3: Test Round: Both cycles 3 times:
- U11 and under: 30 seconds
- U12-U14: 45 seconds
- U15+: 60 seconds
5th Activity: Fitness with the Ball
U11 and Under: 60 Seconds of work 45 seconds off
U12-U14: 60 Seconds of work 25 seconds rest
U15+: 75 Seconds of work 30 seconds rest
To start a cycle you stand at a cone on the outside of the box. You will dribble into the small box and then start again.
- Cycle 1: dribble, stop, dribble – 180 degree turns
- Cycle 2: dribble, stop, dribble – 90 degree turns – T shape
- Cycle 3: dribble, stop, dribble – 90 degrees – full rotation
Cool Down:
- Hands down toe up, brush the grass
- Shake your legs out
- Bring your knee to chest for 6 seconds
- Open the gate
- Close the gate
- Leg straight, hold toe for 6 seconds
- Grab your ankle to stretch your quads (switch sides)