Individual Workout

To continue to improve individual skills and stay in shape, each player should do the following every week during the year in addition to normal practices:

3 times a week do a continuous aerobic activity for 20-30 minutes (i.e. running, play soccer, etc.)

Dribbling

When doing any of the dribbling drills below, work on:
a. Always keeping your head up while you dribble
b. Using different dribbling techniques together]
c. Varying your speed for deception; slow to fast, fast to slow, slow-fast-slow, etc.

Laces Dribbling

Focus on a gentle touch with a slow almost walking pace that moves the ball only inches ahead of your foot. Keep toes pointing down and ankles locked.

Shuttles (Also, called “In Betweens”) 

Shuttle the ball in between the insides of your feet as you slowly move it forward.

Push Forwards

Push the ball forward with the ball of your foot, alternating left and right feet.

Pullbacks

Pull the ball backwards with the ball of your foot, alternating left and right feet.

Outside Dribble

Dribble with the outside of the foot, alternating feet on each dribble.

Out, Out, In

Dribble twice with outside of the foot, once on the inside, and then switch feet. Every once in awhile accelerate after the inside dribble into a quick, but short run on the ball, then restart dribbling.

In, In, Out

Dribble twice with inside of the foot, once on the outside, and then switch feet. Every once in awhile accelerate after the outside dribble into a quick, but short run on the ball, then restart dribbling.

Outside In Roll

With the balls of your feet, use your right foot to roll the ball slightly forward and in front of you from the right side of your body to the left side of your body. Stop it with the inside of your left foot, then repeat with left foot going back the other way.

Inside Out Roll

With the balls of your feet, use your right foot to roll the ball slightly forward and in front of you from the left side of your body to the right side of your body. Stop it with the inside of your right foot, then repeat with left foot going back the other way.

Dribbling Moves

Practice any variety of dribbling moves of your choice such, as a lunge, double lunge, scissors, cryuff, maradona, cut fake, chop turns, etc. (You can find demonstrations of these different moves  at www.bravemonster.com/soccer/drills.htm) 

Obstacle course

Randomly set up an obstacle course (use any type of object: cones, toys, trees, friends, etc.) Dribble using combination of any technique. When you come to an obstacle use a move and then accelerate past object. 

Shooting and Passing

To work on your passing you’ll either need a buddy or a wall or return net to kick to the soccer ball against.

Laces Kick:

Standing about 5 yards from the wall, kick the ball on your laces at the wall. Work on kicking the ball straight and with power. Make sure:
a. Non-kicking foot is planted beside the ball and pointed at the target
b. Toes of the kicking foot are pointed down
c. Ankle is locked
d. Knee is over the ball
e. Center of your foot (on the laces) strikes the center of the ball.
f. For maximum power, drive the knee forward and at the knee quickly snap your lower leg forward.

Inside Side Foot Kick:

Standing about 5 yards from the wall, kick the ball with the inside of the foot. Work on proper technique and accuracy before working on power. Make sure:
a. Non-kicking foot is planted beside the ball
b. Leg of the kicking foot is opened up like a putter or a ballerina like stance
c. Strike the center of the ball with the largest area of the side of the foot.