TRAINING ITINERARY

Monday: (appx 2 hours)

Ø      Coerver Ball Work-out (25 minutes)

Ø      Fitness Work-out (#5 – 20,40,60,80,100 Sprint Workout) (30 minutes)

Ø      Juggling (10-15 minutes)

Ø      Weight Training (60 minutes)

Tuesday: (appx 1 hour)

Ø      Coerver Ball Work-out (25 minutes)

Ø      Speed Training (20 minutes)

Ø      Juggling (10-15 minutes)

Wednesday: (appx 2 hours)

Ø      Ball Fitness Program (15 minutes)

Ø      Technical Speed, Pure Speed, and Endurance

Ø      Strength and Flexibility (10 minutes)

Ø      Fitness Work-out (1,2,3, or 4) (30 minutes)

Ø      Weight Training(60 minutes)

Thursday: (appx 1 hour)

Ø      Coerver Ball Work-out (25 minutes)

Ø      Speed Training (20 minutes)

Ø      Juggling (10-15 minutes)

Friday: (appx 2 hours)

Ø      Coerver Ball Work-out (25 minutes)

Ø      Shooting and Heading (15 minutes)

Ø      Juggling (10-15 minutes)

Ø      Weight Training(60 minutes)

Saturday: (appx 30 minutes)

Ø      Fitness Test (20 minutes)

Ø      Juggling (10-15 minutes)

Sunday:

Ø      Rest and relaxation – Swim, bike, roller-blade, hike, etc.

COERVER BALL WORK-OUT (Every other day or Every day)

Ø      Enhance control and confidence with the ball

Ø      Both the left and right foot

Ø      Execute for 30 second intervals with a 10 second rest

1000 TOUCH WARM-UP. The foot work activity is designed to give you about 1,000 touches in seven minutes. (1^ST 5 yd Box, 2^nd 10 yd Box)

 

25 MINUTE DRILL

Part 1

2 Rolls (4 each foot)

1) Inside Roll

2) Outside roll

3 Foundation (4 each foot, alternating feet 3 touches between moves)

1) Side to Side Push-Pull

2) Side to Side Step-On

3) Side to Side Front Roll

4 Pull back and go. Do sequence with one foot then switch (4 times each foot )

1) Pull, Instep Push

2) Pull a Vee

3) Pull & Take with Outside of foot

4) Pull & Roll Behind

5 Turns: Travel 10 feet turn 180 degrees use 3 touches between turns (4 times each foot)

1) Pull Turn

2) Inside of foot turn

3) Outside of foot turn

4) Cruyff

5) Stepover Turn

6 Change of direction with fakes, 3 touches between turns (4 times each foot)

1) Hip Swivel

2) Mathews

3) Cap

4) Stepover

5) Scissors

6) Rivolino

Part 2:

 

Ø      10 minutes passing against a wall, both feet, both one and two-touch, instep and inside of feet, include fake kicks. Keep feet moving and work on accuracy.

Ø      10 minutes juggling the ball trying to get 100 consecutive juggles.

Ø      50 to 100 situps, then stretch.

DESCRIPTIONS OF MOVES

FAST FOOTWORK

1 Inside Roll -- Roll the ball across your body from outside to inside with the inside and sole of the foot and stop the ball with the inside of the other foot.

2 Outside Roll -- Roll the ball across your body from inside to outside with the outside and sole of the foot and stop the ball with the inside of the same foot.

3 Side to Side Push-Pull -- Tap ball back and forth with inside of feet, push ball forward with one foot and pull it back the sole of the opposite foot.

4 Side to Side Step-On -- Roll ball to outside with the sole by stepping lightly on the ball, then tap ball back to the inside with the inside of the foot.

5 Side to Side Front Roll --Tap ball back and forth with inside of feet, push ball slightly forward then pull the ball across your body with the front part of the sole.

6 Pull Instep Push -- Push ball forward and pull it back with the sole, then tap ball forward with the instep of the same foot.

7 Pull a Vee -- Push the ball forward and pull it back the sole of the foot while turning and then take the ball with the inside of the same foot.

8 Pull & Take with Outside of foot -- Push the ball forward and pull the ball back with the sole then push the ball diagonally forward with the outside of the foot.

9 Pull & Roll Behind -- Push the ball forward and pull the ball back with the sole of the foot then pass the ball behind the standing leg with the inside of the foot. Control the ball with the sole of the other foot. feet.

10 Pull turn --Push ball forward with one foot and pull it back with the other while turning toward ball and take the ball in the opposite direction with the inside of the first foot.

11 Inside of foot turn -- Push ball forward, move past ball and turn toward ball and take it with the inside of the foot in the opposite direction.

12 Outside of foot turn -- Push ball forward, move past ball and turn toward ball while taking it with the outside of the foot in the opposite direction.

13 Cruyff -- Push the ball forward, fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.

14 Stepover Turn -- Push ball forward, step over ball with one foot, turn toward ball and take it in the opposite direction.

1      2

3      4

The ball is in the middle of this imaginary square. The numbers are for feet positions, so think of the square (I know it looks like a rectangle) as having sides about shoulder width apart. The feet are in positions 3 (lf) and 4(rf). Ball is in middle area. RF steps over the ball to position 1. Player pivots on right foot toward position 2. Left foot lands on position 2. Player is now standing on 1 (rf) and 2(lf), facing 3 and 4. After they have this part figured out, have them carry the ball away with the left foot instead on stopping on position 2.

15 Full Sole Roll -- Roll the sole of one foot forward over the ball and to the outside so the ball stops against your heel. Turn and take the ball with the sole of the other foot with a Step-On.

16 Scissors -- Starting with the ball to one side, step over or in front of ball so that the ball ends up on the other side of you. Take theball in the opposite direction with the outside of the other foot and then stop ball with the sole of the first foot.

17 360 -- Push ball forward, stop it with the sole of one foot while stepping past it, turn and drag ball back with sole of other foot, continue turning all the way around and take the ball with the inside of the first foot.

18 Kick Over ball -- Kick over ball with inside of foot then pull it back with the sole of the same foot.

19) Foundation (Bell)

Step up and down to pass ball 4-6 inches between feet. Ball is passed between the feet with very soft, light touches.

Be sure weight if forward on balls of feet. With each step you should be coming down on your toes first; then your heels.

Knees stay bent at all times.

Move the ball forward and backward.

Be sure you are stepping up and down; not sideways.

Work at getting a comfortable rhythm.

MOVES TO BEAT AN OPPONENT

1 Hip Swivel -- Fake with inside of one foot by swivelling hips toward ball, then reverse direction and take the ball with the inside of the other foot.

2 Mathews -- Fake with inside of foot nudging ball by dipping shoulder, then take ball in the opposite direction with the outside of same foot. (explode)

3 Cap -- Cut ball with inside of foot slightly backward and take ball ahead with the inside of the opposite foot.

4 Stepover -- With ball moving, stepover ball so ball is outside of stepover foot, turn and take the ball with the other foot.

5 Scissors over ball -- Step behind ball as if preparing to take it with the outside of one foot, then step over the ball and take it with the outside of the other foot.

6 Rivolino -- Same as stepover, but take the ball with outside of stepover foot.

7 Vee -- Fake pass with instep (across body), pull ball back with sole and take in opposite direction with the inside of the same foot.

8 Cruyff -- Fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.

9 Inside of foot cut -- Cut the ball across body with inside of foot while simultaneously stepping over it and take with outside of opposite foot.

10 3/4 Inside of foot turn -- Cut ball back with inside of foot, continue turning 3/4 of the way around and take the ball with the inside of the same foot

11 3/4 Outside of foot turn -- Cut ball back with outside of foot, continue turning 3/4 of the way around and take the ball with the outside of the same foot

12 Scissors behind ball -- Step behind ball as if preparing to take it with outside of one foot, fake, then take it with the outside of the opposite foot. (easy to learn)

13 Scissors in front of ball -- Step behind ball as if preparing to take it with outside of one foot, then step around front of ball and take it with outside ofthe other foot.

14 Double Scissors -- Push ball forward, make alternate scissors steps and take with outside of first foot. (ineffective close to opponent)

15 Reverse Mathews -- Fake with outside of one foot, step behind and take with outside of opposite foot. (also called body swerve or Touch 'n go)

16 Stepover - Scissors -- Ball rolling. Stepover followed by scissors with same foot and take with outside of other foot.

17 Front Roll -- While moving forward, pull ball across body with sole and take with outside of opposite foot.

18 Scotch -- With ball moving, step over and ahead of ball; tap the ball forward with the opposite foot behind the stepover foot. Explode.

FITNESS WORKOUT (30 minutes)

1. Cones/Shuttles (six cones – five yards apart) Sprint to the nearest cone and back, then to the second nearest cone and back, etc. … until you have sprinted to every cone and back to where you started. This counts as one cone/shuttle. Repeat 10 times. Five in 35 seconds with a 25 second rest, and five in 40 seconds with 20 second rest. Every other one is in: 35, 40, 35, etc….

2. Cones/Shuttles with a ball (same as above but while dribbling a ball) First and last in 35 seconds with 25 second rest. Eight in 40 seconds with 20 second rest.

3. 120’s Start at one end of the field, sprint to the other end 120 yards away, touch the line within 18 seconds. Jog back to the start within 62 seconds. Repeat 10 times.

4. Stinkers

• 50 yards: Start at one end of the field, sprint to a marker 50 yards away, touch the line and sprint back to the start three consecutive times within 60-65 seconds. Rest 90 seconds. Repeat 4 times.
• 25 yards: Start at one end of the field, sprint to a marker 25 yards away, touch the line and sprint back to the start six consecutive times within 70-75 seconds. Rest 90 seconds. Repeat 3 times.
• 5. 20, 40, 60, 80, 100 Sprint Workouts · Anaerobic Fitness Base (to be able to sprint for 90 minutes and still have your legs for the game next day).

Ø      SPRINT ALL OUT ON EVERY SPRINT – do not pace yourself.

Ø      TAKE FULL REST PERIOD (not less).

Ø      Concentrate on explosive starts (driving knees, leaning forward, pumping arms) and keep your stride smooth and powerful throughout the sprint.

Easier Workout (Week 1)

8 sprints at 20 yards – Rest 30 seconds.

8 sprints at 40 yards – Rest 40 seconds.

6 sprints at 60 yards – Rest 60 seconds.

5 sprints at 80 yards – Rest 80 seconds.

4 sprints at 100 yards – Rest 100 seconds.

Moderate Workout (Week 2)

10 sprints at 20 yards – Rest 30 seconds.

10 sprints at 40 yards – Rest 40 seconds.

10 sprints at 60 yards – Rest 60 seconds.

5 sprints at 80 yards – Rest 80 seconds.

5 sprints at 100 yards – Rest 100 seconds.

Hard Workout (Week 3)

18 sprints at 20 yards – Rest 30 seconds.

18 sprints at 40 yards – Rest 40 seconds.

14 sprints at 60 yards – Rest 60 seconds.

12 sprints at 80 yards – Rest 80 seconds.

12 sprints at 100 yards – Rest 100 seconds.

BALL FITNESS PROGRAM (15 minutes – Once a week)

6 minutes - Jog while dribbling ball with quick touches, changing direction and speed. Do this in a confined space where many changes and touches are necessary.

1 minute - Head juggling

1 minute - Throw ball up, jump and while you are in the air stop the ball with your head, settle the ball to your feet and move off quickly - repeat.

1 minute - Thigh juggling.

1 minute - Throw ball up, jump and while you are in the air stop the ball with your chest, settle the ball to your feet and move off quickly - repeat.

1 minute - Foot juggling with no spin on the ball.

2 minutes - Starting in a sitting position, throw ball up, get up and stop the ball before it hits the ground, settle it to your feet, and move off quickly - repeat using head, chest, thighs, both feet in that order to trap the ball.

2 minutes - Combined juggling using 14 parts of the body: head, both shoulders, chest, both thighs, outside, inside, instep, and heels of both feet.

FITNESS TEST (Once a week – at the end on Sat. or Sun.)

1/2 mile in 3:00 min

Rest 2 min

1/4 mile in 80 seconds

Rest 1.5 min

6-18-60 yard shuttle in 35 seconds

Rest 30 seconds

6-18-60 yard shuttle in 35 seconds

Rest 1.5 min

1/2 mile in 3:15

Rest 2 min

1/4 mile in 85 seconds

 *The times aren't the hard part - it's the rest periods. If you are fit, you will recover fast and cruise. If you are not, you will suffer and struggle.

SPEED TRAINING (2 times a week)

 * WARM-UP and STRETCH THOROUGHLY BEFORE and AFTER ACTIVITY*

I. FORM RUNNING, JUMPING, & PLYOMETRICS(Takes about 45 min.)

Form Running (30 yards - 6 repetitions)

1. High Knees (height and quickness)

2. Butt Kicks (kick butt with heels and quickness)

3. Skipping (height and arms)

4. Strides (length of stride)

5. Double-legged hops (height and explode up quickly)

6. Single-legged hops - all with right, all with left (quickness)

*Fully recover after each one. Maximum intensity when working. This is not fitness. You should recover cardiovascularly after each one. Your legs will get fatigued as the above exercises are done, especially towards the end.

Jumping - with partner

1. V-jumps - partner sits with legs apart; partner who is working jumps over one leg, then the other leg, and then back again using one leg, then the other leg, and then with both legs. 20 repetitions each. *Jump as quickly as you can. Be explosive as you jump.

2. Over the Hips - same as above except working partner jumps over hips of other partner - with each leg, then both legs. 20 reps each.

*Jump as quickly as you can. Be explosive as you jump.

Plyometrics (If boxes are available - 18 inches high, about 36 inches wide)

 1. Double bounce - With one leg, then the other, then both legs. Jump onto the top of the box, then take 2 bounces between each box (3 boxes) - 6 repetitions each. *Concentrate on doing it as quickly and explosively as you can. Be careful and concentrate.

 2. Single bounce - Again with one leg, then the other, then both legs. Boxes need to be closer because the players will only be taking one bounce in between boxes.

 WARM-DOWN Do the first 4 form running activities 2 times each, then stretch.

TECHNICAL SPEED, PURE SPEED, AND ENDURANCE (10 minutes – Once a week)

1. Dribble in a figure "8", use just the inside of both feet for 6 figure "8"'s, then use the outside of both feet for 6 more. The markers or cones you dribble around should be 15 yards apart. As you dribble around one marker, accelerate to the other as if you were beating an opponent. As you round the marker, use quick touches to improve technical speed.

2. Rest by walking for 30 seconds.

3. Set a marker out about 25 yards from a starting point:

a. Sprint dribble to marker

b. Sprint backwards to starting point

c. Sprint to the ball

d. Collect ball and sprint dribble back to the starting point.

4. Rest by walking for 30 seconds.

5. Set ball on the ground to your left and set a marker out to your right about 10 yards. Move 10 times from side to side, using the slide method of moving, without crossing legs.

6. Rest by walking for 30 seconds.

7. To ten yard marker and back: two leg explosive jumps. To marker and back: single leg explosive hopping. Left foot first, then right, out and back.

8. Rest by walking for 30 seconds.

9. Karioka (lateral running, criss-crossing legs) to ten yard marker and back. Move 10 times from side to side as quickly as possible.

10. Rest by walking for 30 seconds.

11. From the starting points:

a. Pass the ball to the 25 yard marker

b. Sprint to the ball

c. Collect ball and accelerate to starting line

d. Make 3 passes

STRENGTH AND FLEXIBILITY (10 minutes – Once a week)

60 Jumps - Two feet jumping forward and backward over the ball.

15 Figure "8"'s - Standing position with legs spread and knees straight, roll the ball with your hands in a figure "8" pattern around your legs.

60 Jumps - Two feet jumping side to side over the ball.

15 Roll Arounds- Sitting position with legs extended, roll the ball with your hands around the soles of your feet and then back around your back.

60 Jumps - Throw the ball in the air, jump, and catch the ball, and throw it back up before you hit the ground. Remember to "hang" in the air.

30 Sit-ups - Touch the ball on the ground over your head and back up and touch your toes.

60 Touches and Jumps- Start in a standing position with the ball in your hands, touch the ball on the ground by bending at the knees so thighs are parallel to the ground and then vigorously extend jumping high with ball over your head.

30 Push-Ups- Keep body stiff, not letting stomach sag to the ground.

SHOOTING AND HEADING (Once a week)

**For this section of the exercise, a soccer kick wall, the side of gymnasium, a tennis wall, etc., will be necessary.

1. TECHNIQUE WORK: Get 5 to 7 yards from the wall and shoot the ball first time at the wall making sure the foot is pointed, knee is over the ball, center of your foot is striking the center of the ball, and that all the power is derived from a quick snapping motion of the lower leg. (2 minutes)

 2. First Time Shooting with Power: Back off 20 yards and first time the ball at the wall. Strike the ball as hard as you can regardless of the bounce, height, speed, etc., as the ball comes at you. Pick a spot on the wall to shoot at each time and keep the ball low. (6 minutes)

 3. Trapping and Shooting: Again at 20 yards, strike the ball with power, and as it comes off the wall, trap it cleanly and quickly fire another shot at the wall. The point of the drill is to develop a sound trap and quick, hard shot. (6 minutes)

 4. From one to two yards away, first time head juggling against the wall. (1 minute)

 5. Back off between 5 and 7 yards, throw the ball up against the wall and as it comes off, head with power, getting your entire body into the heading motion. (2 minutes)

 6. Get within 5 yards of the wall - toss the ball against the wall to force yourself to jump to head the ball back at the wall. Catch the ball after you have headed it each time. Make sure your toss forces you to the peak of your jump. Remember your technique and head with power. (3 minutes)