INDIANA oDP Individual workouts
Junior BOYS AND GIRLS u13 and younger
Individual workouts
IN ODP
LEVEL
Spring 2020
These exercises are designed to help improve our technical ability, which is beneficial to soccer players regardless of the position they play on the field!
Level 1 is a start point, if you have not trained for several weeks it is recommended to use this to begin with..
- Warm up
- Ball FAMIlIAriZATION.
- Turns
- Moves
- Endurance
Level 2 is more challenging. If you can easily accomplish level 1 exercises after a couple of weeks, move up to these.
Level 3 offers the greatest challenge for elite soccer players. Can you hit these the week before you return to play?
Most of us have limited access to facilities and equipment. However, you can do these exercises with a soccer ball, and a small amount of space.
Individual workouts
IN ODP
Frequency
- Warm UP.
- ball familiarization.
- Every time you practice - 2-3 times/wk
- turns.
- moves.
- sTAMINA, Speed and agility.
Warm UP
IN ODP
- Light jog; 18 yards and back.
- High knees for 6 yds, back pedal back.
- Butt kicks to 6 yards, back pedal back.
- Open the gate to 12 yards, close the gate back.
- Side shuffle to 12 yards and back.
- Skipping to 12 yds, swinging arms in a circle forwards.
- Skipping backwards, swinging arms in a circle backwards.
Purpose:
To get your heart rate up, blood circulation up, and loosen your muscles in preperation for activity. Further, it will help put you in the right frame of mind to play soccer!
BALL FAMILIARIZATION
EXERCISES
IN ODP
- Ball touches - spend 30 seconds or so getting some touches, dribbling the ball, turning, and becoming comfortable with the surface you are training on.
- Juggles. 30-60 seconds each, or 5 attempts each.
- Thighs
- Left foot
- Right foot
- Head (u13s for 3 attempts).
The purpose of ball familiarization is to prepare our touch for the technical exercises, and get a number of repetitions in with different surfaces. .
LEVEL
Targets: 5 in a row with thigh and strong foot, 3 in a row weaker foot and head.
Watch
Targets: 10 in a row with thigh and strong foot. 5 in a row weaker foot and head.
Targets: 20 in a row with thigh and strong foot, 10 in weaker foot, 5 with head.
TURNS
EXERCISES
IN ODP
10 Turns
- Inside Turn.
- Outside Turn.
- Cruyff Turn
- L Turn.
- V Turn.
- Reverse Croqueta.
- Stepover Turn.
- Reverse Stepover.
- Roll Stepover.
- Roll Chop Turn
We use different turns to escape pressure and create new angles to pass, dribble or shoot. Think about how you are protecting the ball, and how you can escape pressure quickly.
LEVEL
Green turns. 6 to the left, 6 to the right of each one.
Two cones (or similar) 6-8 yds apart. Dribble at a cone, use a turn, then accelerate and dribble to the other cone.
Green and red turns. 4 to the left, 4 to the right of each.
Watch
All turns, 4 each both ways. Game speed for the entrance, turn, and exit.
MOVeS
EXERCISES
IN ODP
5 Moves
Adding to your moves collection can help you beat defenders. Try all of them, but focus on one or two and try to master them going both directions.
- Shoulder Drop.
- Fake Shot.
- Poke Right, Go Left (Bridge!)
- Stepover.
- La Croqueta.
LEVEL
Two red cones (or similar) 10-12 yds apart. 3 yellow cones or similar in the middle. Dribble at the yellow cones like a defender, pull your move, then accelerate past to the other red cone. Turn around and repeat.
5 moves - 4 times each way. .
3 moves - 4 times each way. 2 moves 8 times each way.
3 moves 4 times each way, 2 moves 8 time each way. Game speed on entry, execution and exit from move.
Watch
soccer fitness
EXERCISES
IN ODP
Stamina.
- 2x10 minute runs.
- 30 minute bike ride.
- Hour walking the dog.
Can you keep yourself in soccer shape, even while you cannot play games? Think about what the game needs. Stamina to last a whole game, speed to cover ground quickly and make runs, agility and balance to change direction quickly.
Pick 1!
Speed.
8, 6, 4. (10s rest, 15s rest, 20s rest)
10,8, 6. (10s rest, 15s rest, 20s rest)
10, 8, 6. (5s rest, 10s rest, 15s rest)
Agility.
Watch
Good luck, and we will see you back on the field soon!
@INDIANAODP
IN ODP Jnr players - Individual workouts
andrew.t.swift
Created on March 20, 2020
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Transcript
INDIANA oDP Individual workouts
Junior BOYS AND GIRLS u13 and younger
Individual workouts
IN ODP
LEVEL
Spring 2020
These exercises are designed to help improve our technical ability, which is beneficial to soccer players regardless of the position they play on the field!
Level 1 is a start point, if you have not trained for several weeks it is recommended to use this to begin with..
Level 2 is more challenging. If you can easily accomplish level 1 exercises after a couple of weeks, move up to these.
Level 3 offers the greatest challenge for elite soccer players. Can you hit these the week before you return to play?
Most of us have limited access to facilities and equipment. However, you can do these exercises with a soccer ball, and a small amount of space.
Individual workouts
IN ODP
Frequency
Warm UP
IN ODP
Purpose:
To get your heart rate up, blood circulation up, and loosen your muscles in preperation for activity. Further, it will help put you in the right frame of mind to play soccer!
BALL FAMILIARIZATION
EXERCISES
IN ODP
The purpose of ball familiarization is to prepare our touch for the technical exercises, and get a number of repetitions in with different surfaces. .
LEVEL
Targets: 5 in a row with thigh and strong foot, 3 in a row weaker foot and head.
Watch
Targets: 10 in a row with thigh and strong foot. 5 in a row weaker foot and head.
Targets: 20 in a row with thigh and strong foot, 10 in weaker foot, 5 with head.
TURNS
EXERCISES
IN ODP
10 Turns
We use different turns to escape pressure and create new angles to pass, dribble or shoot. Think about how you are protecting the ball, and how you can escape pressure quickly.
LEVEL
Green turns. 6 to the left, 6 to the right of each one.
Two cones (or similar) 6-8 yds apart. Dribble at a cone, use a turn, then accelerate and dribble to the other cone.
Green and red turns. 4 to the left, 4 to the right of each.
Watch
All turns, 4 each both ways. Game speed for the entrance, turn, and exit.
MOVeS
EXERCISES
IN ODP
5 Moves
Adding to your moves collection can help you beat defenders. Try all of them, but focus on one or two and try to master them going both directions.
LEVEL
Two red cones (or similar) 10-12 yds apart. 3 yellow cones or similar in the middle. Dribble at the yellow cones like a defender, pull your move, then accelerate past to the other red cone. Turn around and repeat.
5 moves - 4 times each way. .
3 moves - 4 times each way. 2 moves 8 times each way.
3 moves 4 times each way, 2 moves 8 time each way. Game speed on entry, execution and exit from move.
Watch
soccer fitness
EXERCISES
IN ODP
Stamina.
Can you keep yourself in soccer shape, even while you cannot play games? Think about what the game needs. Stamina to last a whole game, speed to cover ground quickly and make runs, agility and balance to change direction quickly.
Pick 1!
Speed.
8, 6, 4. (10s rest, 15s rest, 20s rest)
10,8, 6. (10s rest, 15s rest, 20s rest)
10, 8, 6. (5s rest, 10s rest, 15s rest)
Agility.
Watch
Good luck, and we will see you back on the field soon!
@INDIANAODP