Women s Soccer Skills Training Examples of Skills Workouts 1. Competitive 11 v 11 match 2. Organized training session (1 1/2 hours) 3. Competitive pick-up game (4 v 4 is ideal, with goalkeepers and regulation goals is even better) where score is kept and you play with lines (30 minutes to 1 hour) 4. 1 v 1: keep score, play everyday (3 minutes to 20 minutes) 5. Skills-Conditioning Program (SCP) (1 hour and at least twice per week) 6. Skill section of the NCSCP (30 minutes) 7. Coerver workout (15 minutes) this is a critical agility component, don t underestimate its value 8. User friendly flighted balls with back spin (in pairs like we did in the spring) (10 minutes) 9. Heading (10 minutes) 10. Racquetball court or wall shooting workout (20-30 minutes) The triumph can t be had without the struggle. - Wilma Rudolph (Athletics, 1956, 60) We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort. -Jesse Owens, (Athletics, 1936)
ORGANIZE YOUR TRAINING If working out 1x per day then: 1) Warm-ups 2) Agility 3) Skill 4) Weight Room Work 5) Core 6) Sprint Ladder If working out 2x per day then: Workout 1: 1) Warm-up 2) Agility 3) Skill Workout 2: 1) Warm-up 2) Weight Room 3) Sprint Compound Week # 1 2 3 4 5 6 7 8 Mon Tue Wed Thu Fri 1A #1-10 1A #1-10 1A #1-10 1A #1-10 3B 3B 3B 3B 1A #1-5 + 11-15 1A #1-5 + 11-15 1A #1-5 + 11-15 1A #1-5 + 11-15 1v1, pick-up 1v1, pick-up 1v1, pick-up 1v1, pick-up 3A + 3B 3A + 3B 3A + 3B 3A + 3B 1A + 3A 1B + 3A 1A + 3A 1B + 3A DAY 1 PRESEASON: WEDNESDAY, AUGUST 1st 2012
1A Warm-ups: Linear Dribbling Patterns Objective: 1. Develop right-left coordination 2. Master fundamental movements to improve ball control in open space 3. Improve 1v1 take-on ability Perform these keeping in mind the: 1. Posture 2. Balance 3. Vision Each pattern should be performed over a 40yd distance, out and back. Get in maximum repetition by keeping the ball close and making a touch or feint with every single stride. Mastered the coordination and footwork required and then add speed of movement. Patterns: 1. 2. 3. 4. 5. Instep touch using one leg only, Inside of foot touch then outside of foot touch using same foot Roll forward (inside then outside) entire distance using same foot Instep touch -- alternating feet every step Roll forward then stop using an outside of same foot to cutback -- repeat 6. 7. 8. 9. 10. Roll inside then scissor step to outside with same foot alternate feet Roll inside then cut with outside of same foot alternate feet Roll inside then step-over fake with other foot alternate feet Roll outside then cut using inside using same foot alternate feet Scissor step outside then cut inside using same foot alternate feet 11. 12. 13. 14. 15. Scissor step outside then roll to inside using same foot alternate feet Step-over inside to cut outside using same foot alternate feet Step-over inside then roll to outside using same foot alternate feet Stop-start sole of foot touch every 5-10 strides same side Every 5 strides stop then cut-or-roll inside alternating feet
Change of Direction Ball Drills Objective: 1) Develop right-left coordination 2) Master fundamental movements to improve speed of play 3) Improve ball control in tight spaces 4) Improve 1v1 ability Perform these keeping in mind the 2 things that beat opponents: 1) Change of direction 2) Change of speed (accelerating and/or decelerating) You will be tested on the following 8 change of direction patterns during pre-season: 1) cut ball across body using inside of foot, push it with outside of other foot 2) cut ball using inside of foot, open hips, push out using inside of other foot 3) V - pull ball back with sole, push it with outside of other foot 4) V - pull ball back with sole, open hips, push it with inside of other foot 5) Cruyff - cut ball behind standing leg, push it with outside of other foot 6) Cruyff - cut ball behind standing leg, open hips, push ball with inside of other foot 7) Stanley Matthews - drag ball inside, push it to outside using outside of same foot 8) Stanley Matthews - drag ball inside, scissor step outside, push ball opposite direction with other foot Coordination & Control: do each move for 30-45 seconds, concentrating on smooth cutting, planting with clean touches. This should be done at a medium intensity. Develop a rhythm with each move. Allow equal rest between to the work interval selected. A 5-7yd 2 area should allow ample space. Quick Touches & Foot-speed: do each move for 20 seconds with short touches as fast as you can. This should be done with minimal movement over space - just body swivel and quick legs. Allow 30 seconds between each work interval. If you have mastered coordinating the movements, then you should do this at a high intensity in a tight ( 2yd 2 ) space. Game Speed: do each move for 30-40 seconds at high-pressure speed. The first touch should be short/quick, followed by an immediate 2 nd touch that is long ( 5yd) and accelerates you away. Push to train out of your comfort zone. A large section of open field space is required (ie center circle). You should be exhausted at the end of each work interval. Allow full recovery ( 45-60sec) between each interval Make certain that you are warmed up before doing this version (feel free to use workout A or B as the warm-up).
Turning Practice these turns using sidewalls of a gym or racquetball court, or by working in groups of three where two people serve as walls. Turns should be practiced imagining that your back is to pressure with a defender that you must maneuver around. Perform turns in a circuit style doing of 1 minutes of work per turn. Rest by juggling or light dribbling for 1 minute between each turn (unless working in group of three in which case the rest is when passing as a wall). Go though circuit 2 times. TURNS: 1. No-pressure turn, go toward ball but let-it-run across body turning 180 2. Outside of foot penetrating turn, then pass with opposite foot 3. Receive side-on, move thru ball away from imaginary defender, cut ball behind leg, face-up, pass w/ opposite foot 4. Inside of foot cut for a penetrating turn, then pass with same foot that made cut 5. Receive side-on without moving (ie as if shielding, hold your ground), step-over or scissor step to fake one way, then cut and turn the other way 6. Fake one direction before ball arrives, cut and turn opposite direction of fake step
3A Conditioning with a Ball Ball Control 6 minutes- Jog while dribbling the 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, settle the ball with your chest, then to your feet, and move off quickly repeat. 1 minute- Foot juggling with no spin on the ball. 2 minutes- Start in sitting position, throw the ball up, get up and settle the ball before it hits the ground, settle to your feet, move off quickly. Repeat. Use head, chest, thighs, and both feet in that order to control the ball. 2 minutes- Combined juggling using all parts of the body. Technical Speed 1. Dribble in a figure 8 ; use just the inside of both feet for 6 cycles, rest 30 seconds, and then use the outside of both feet for 6 cycles. The markers should be 15 yards apart. As you dribble around one marker, accelerate to the other as if you were beating an opponent. 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 ball d. Collect ball and sprint dribble back to starting point. e. Rest 30 seconds then repeat f. Do 3 sets total 4. Rest by walking 60 seconds 5. Set ball on the ground to your left and set a marker to your right 10 yards away. Move 10 times from side to side in a shuffling method without crossing your feet. 6. Rest by walking for 30 seconds. 7. Same as 5 but with Karaoke (criss-crossing legs) method. 8. Rest by walking for 30 seconds. 9. Same set up as #3 a. Pass the ball to the 25 yard marker b. Sprint to the ball c. Collect ball and accelerate to starting line d. Repeat 3 times
3B Shooting and Heading For this section a soccer kick wall, the side of a gymnasium, a tennis wall, racquetball court, etc., will be necessary. 1-A. Technique work: Get about 5 yards from the wall and hit the ball 1st time at the wall making sure the foot is pointed, knee is over the ball, inside 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) Repeat for 2 more minutes using 2-touch. 1-B. Technique work: At about 5 yards from the wall hit the ball 1-touch at the wall making sure the ankle is locked, toe is up, and knee is over the ball, instep 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) Repeat for 2 more minutes using 2-touch. 2. 1-Touch Power Shooting: Back off about 20 yards and shoot the ball first time at the wall. Strike the ball as hard as you can regardless of the bounce, height, speed, etc. that the ball comes to you. Pick a spot on the wall to shoot at each time and keep the ball low. (3min work, 1min rest, 3min work) 3. 2-Touch Trapping & Shooting: Again at 20 yards, strike the ball with power. As it comes off the wall, trap in cleanly and quickly fire another shot at the wall. The point of the drill is to develop a sound clean 1st-touch (a good set-up touch that is not underneath you, but also not too far away) as well as a quick, hard shot. (3min work, 1min rest, 3min work) 4. From 1-2 yards away, first time head juggling against the ball. (1 minute) 5. Feet Grounded Heading: Back off between 5-7 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. Jumping Headers: Get within 5 yards of the wall -- toss the ball against the wall to force you 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)