Football/Soccer Session (Beginner): Summer Training Program

Speed/Agility (10 mins)

Speed Agility

Figure 8's - speed dribble between cones; small tight turns around the cones; rest for 60 full seconds after each variation, then do the next one at full speed.

Variations:

1. Inside of Right Foot on one end, then Inside of Left Foot on opposite end

2. Outside of Right Foot on one end, then Outside of Left Foot on opposite end

3. Use Left Foot Only

4. Use Right Foot Only

Challenges:

1. Complete 6 Figure 8's in a row while your partner rests (they count for you), then switch. Go through different variations each time

2. Complete as many Figure 8's as possible in 45 seconds. Record this number and try to do more each time.

Key Points:

1. You control the ball; don't let the ball control you

2. Knees bents, stay lower to the ground

3. Get as close to the cone as possible without touching

4. Accelerate between cones with your speed dribble, and take less touches when you do this

5. Clean technique without the ball running from you or getting caught under your feet

Speed Endurance 2 (10 mins)

Speed Endurance 2

1. Speed dribble the ball to the far cone 20 yards away

2. Leave the ball near the far end, and back pedal to the starting point

3. Sprint back out to retrieve the ball, turning quickly and accelerating back to the start

4. Trade with your partner for their turn, or rest 60 seconds and then repeat on your own

Long Distance Passing (10 mins)

Long Distance Passing (this must be a moving ball)

Can be done with a partner or by yourself. You will need several soccer balls so you get in plenty of repetitions.

Activity:

1. Start on the inside of the middle cone. Teammate passes you a ball from 5-8 yards away

2. Take the ball across your body with a clean 1st touch, preparing it in front of you so you can serve the ball to the target with the next touch (only play 2 touches total)

3. Move back towards your teammate and move with the ball as you take it across your body for the next service.

Variations:

1. Serve with the inside of the foot, properly paced (think Premier level speed and accuracy)

2. Serve with your laces as if you are striking the ball on goal

3. Flight the ball in the air and aim for the first bounce within 5 yards of the target

4. Switch and work the opposite foot

No partner? No Problem.

1. Pass the ball to a wall and then have it roll across your body to begin the sequence.

or

2. You take the first touch across your body to begin the sequence, then move back to the remaining balls and repeat. Think "Pass to Yourself" to get things going.