At Home Training - Week 7
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
o 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)
