Football/Soccer Session (Moderate): Individual Training

Skills Challenge Session

Self Cchallenge Day

Do each of the below exercises 2 times for 30 seconds and count "how many" of each you can get in the 30 seconds, try to beat your first try and max out.

30 Seconds of work / 30 seconds of rest / 30 seconds of work for each exercise.

MOST IS DONE IN A 5 yard x 5 yard Grid. Create a Square with cones if possible, but markings are necessary.

RED GRID

A) - Toe Taps / Toe Touches - As quick as possible (Keep the ball in the square)

------ How many touches can you get ------

B) - Foundation touches / Tic-Tocs (back and forth - As quick as possible (Keep the ball in the square)

------ How many touches can you get ------

C) - Juggling (DOMINANT foot only) - As quick as possible (Keep the ball in the square)

------ How many touches can you get even if it drops or you catch it, keep counting from there ------

D) - Juggling (NON-DOMINANT foot only) - As quick as possible (Keep the ball in the square)

------ How many touches can you get even if it drops or you catch it, keep counting from there ------

E) - Juggling (BOTH FEET) - As quick as possible (Keep the ball in the square)

------ How many touches can you get even if it drops or you catch it, keep counting from there ------

F) - Head Juggling - As quick as possible (Keep the ball in the square)

------ How many touches can you get even if it drops or you catch it, keep counting from there ------

BLUE GRID

G) - Speed Dribbling Figure 8s (DOMINANT FOOT ONLY) - As quick as possible (Keep the ball under control)

------ How many times can you get to a cone/marker - if you make a mistake / recover and keep counting from there ------

H) - Speed Dribbling Figure 8s (NON-DOMINANT FOOT ONLY) - As quick as possible (Keep the ball under control)

------ How many times can you get to a cone/marker - if you make a mistake / recover and keep counting from there ------

I) - Speed Dribbling quick cuts/changes of direction at each endline - As quick as possible (Keep the ball under control)

------ How many times can you get to a the endline of the grid (back and forth)- if you make a mistake / recover and keep counting from there ------

YELLOW GRID

J) - add a 3rd cone/marker in the middle of the grid and use it as a "defender" -

Speed dribble around the corners and do a scissors move at pace at the middle cone and continue around the opposite corner (diagonal as shown). USE BOTH FEET

------ How many times can you get to and around a cone/marker - if you make a mistake / recover and keep counting from there ------

REBOUNDER - WALL

K through N uses a rebounder or a Wall

K) 2-Touch passing off the rebounder/wall (DOMINANT foot only) - How many 2-touch passes can you get in the 30 seconds.

-----If you take more then 2 touches the pass doesn't count ------

L) 2-Touch passing off the rebounder/wall (NON-DOMINANT foot only) - How many 2-touch passes can you get in the 30 seconds.

------If you take more then 2 touches the pass doesn't count ------

M) 1-Touch passing off the rebounder/wall (DOMINANT foot only) - How many 1-touch passes can you get in the 30 seconds.

------ If you take 2 touches or more - the pass doesn't count, but keep going ------

N) 1-Touch passing off the rebounder/wall (NON-DOMINANT foot only) - How many 1-touch passes can you get in the 30 seconds.

------ If you take 2 touches or more - the pass doesn't count. but keep going ------

SEND YOUR DOC YOUR SCORES

Development Academy - JCarroll@ColoradoRush.com

Seniors/HS - JeffCarroll@ColoradoRush.com

Youth Girls - ALand@ColoradoRush.com

Youth Boys - EProst@ColoradoRush.com

Youth Academy - CZanaty@ColoradoRush.com

Recreational Director - ENilius@ColoradoRush.com