Ball Exercises – Start slow then increase speed – 30 sec. to 2 Min. Each. – Make sure the non-dominant foot / leg is used equally. (Look up Coerver for other exercises)
Sole Roll – front and side
Ball taps – Can be used as a fitness exercise for conditioning
Inside / outside foot (fastest method)
Chop cut – Change direction
Fake kick – The Gordon
Push - pull
Lifts – many choices- Demo
Juggling – Many parents ask why I would try to teach tricks, but it is actually ball control we are teaching. Younger kids start with a balloon and try to keep it in the air. This can be done solo or with the parent tossing to the player. Toss to head, chest, thigh and foot.
Hold the ball and try to successful control 1 bounce to any body part then back to hands. Next try for 2 touches on the same or 2 soccer areas – foot (top & side), knee top, chest, Shoulder, head. Success is measured every time you practice by increasing the number of touches before the ball hits the turf. This exercise is all about the progression.
Parent can participate by feeding the ball to player or participating to try and see how many times you can both touch the ball before it hits the turf. Make this fun and make this a game and it will change their game. I can give you great methods but if they will not practice it does no good.
Passing – passes should be done with the side of the foot. Good passing is almost done in a putting or swinging motion. Passing is about speed and pace of the ball. Here are some suggestions with Demo to show where on the foot.
Passing to wall or back and forth with you. Use both feet and begin with trap then pass and progress to single touch pass.
Use 2 cones with the above process to pass between. Increase the distance between you and the player still trying to keep within cones.
Use 3 or 4 cones and you remain stationary while they pass back between each cone
Give and go – wall pass around a cone – Demo
Dribbling – The player uses the inside and the outside of their foot to move the ball in and out of an 8 to 12 cone row. Try it first without the ball so they get a feel for the motion.
The first goal is to maintain control.
The second goal is to get faster.
Add a ball dribbling to the warm up laps after skills increase.
Demo where the strike takes place.
Show where foot hits the ball.
Show leg swing without the ball
Try with the ball into the netting of the goal
Repeat – making sure the body is in the shape of a “C” not leaning back or too far past the ball.
When shooting close to the goal the sidefoot can also be used.
Begin with a stationary ball – then make them take a pass to finish.
Toss the ball to them in front of the goal to have them finish with different soccer parts.
Attacking - This may be the players first introduction to game conflict. Here are some attacking pointers:
Keep the ball in front of them
Demo Shielding and beating with a quick move
Demo – beating with speed and change of speed
Shoulder to shoulder contact is legal
Dedending – Keep opposing players in front of you.
Demo back peddling
Demo side to side movement
Do not stab for the ball
Shut down the space and do not let the attacker move into it
Speed and Agility – There are many fitness training options. Here some options:
Run timed timed sprints on a measured distance – 25, 50 or 100 yards / meters.
Speed latter (google) – Very inexpensive and most come with a Demo video.
Interval training – periods of work out then periods of rest – min. on min. off / 30 sec. on 30 sec. off – Crossfit is an example of this.
Plyometrics – Dynamic bounding exercises. Here is a work out to begin - do one set of 10 repetitions of each exercise then progress to four sets of each with a short rest between each:
Jumps – straight up extending arms as high as possible. Squat and propel each jump as high as possible.
Ski Jumps – Pull legs up under on each jump side to side over a soled towel. Done to the fullest extent possible.
Split Jumps – jump as high as possible splitting legs on each jump. Go for height on each one.
Standing Broad Jumps – Feet hip width, Frog jump forward then turn around and jump back. Go for distance forward on each one.
Bonus – Soccer players still need arm strength so throw in 1 to 4 sets of pushups at the end.
Also, to increase the intensity decrease the rests in this work out until they are eliminated completely and I guarantee your player will have the best fitness on the field.