Two
practices a week is not going to get us in the game shape we need to be in when
tournaments roll around, so it is up to you to do as much outside of practice
as you can. Here is a quick workout for you
to do on two of the days we do not have practice. If you would like to do it more than twice a
week it will really improve your performance on the field.
Five Minute Warm-up:
Foundation (30 seconds) knees bent, keep ball
moving between feet, try to lift head, speed up and slow down, move forward and
back.
Toe touches (30 seconds) keep head up, do not
put weight on ball, just toes. Quick
feet, ball should not move.
Rollover with Foundation (30 seconds) roll ball
across inside of body, do foundation for 3 touches, rollover to other foot,
repeat.
Inside, Outside, Inside, Outside
(30 seconds) touch ball with inside of right foot, then outside of left foot,
then inside of left foot, then outside of right foot stay lateral, not up and
back.
Cruyff,
Pull the V, Step over, Scissors, & Cutting (3minutes) dribble, push ball
out in front, do the move, do each move alternating feet, continue through the
moves until time is up. Use something as
imaginary defender (cone, chair, dog, etc.)
Stretch!!
Ten minutes of Juggling:
Try to get 15 consecutive juggles. You may let the ball bounce between juggles
(at first, but push yourself to not let the ball touch the ground.) Try Around the World
(foot, thigh, shoulder, head, shoulder, thigh, foot up one side of the body
& down the other side). Once fifteen
is easy, add five, and so on.
25 pushups, 50 sit ups
Turns:
For 10 minutes pass against a wall with the inside
of your foot (alternate feet). When you
receive the ball practice turning with the outside of your foot, the inside of
your foot across your body, the inside of your foot behind your other foot, and
door turn. After you make the turn,
dribble, step-over and repeat.