Training Program Week 6: Stalls, Juggling, and Air Balls

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)