Workout Program
12 Week Individual Developmental Plan (30 – 40 minute training modules) You pick the day(s) of the week. Workouts can be combined, as needed.
Workout Program
12 Week Individual Developmental Plan (30 – 40 minute training modules) You pick the day(s) of the week. Workouts can be combined, as needed.
WEEK 1
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Jog
TECHNICAL 2010 & Younger
- Toe Taps (10 mins)
- Inside Outside (10 mins)
2009 & Older
- Front Vs – Sole Changes (10 mins)
- Scissors (10 mins)
FITNESS (5 mins)
- 5-yard Shuttles w/ Ball
- 10-second rest
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Sprint – Overstep Ball w/ Right Foot then Left Foot
- Sideway Shuffle
- Two Feet Hopping
TECHNICAL 2010 & Younger
- Sole of Foot Push (10 mins)
- Scissors (10 mins)
2009 & Older
- Backward Vs (10 mins)
- Maradonas (10 mins)
FITNESS (5 mins)
- 18-yard Sprints w/ Ball
- 10-second rest
Running Expand ANY DAY OF THE WEEK
- 8 x 20 yard (20-second rest)
- 8 x 40 yard (45-second rest)
- 6 x 60 yard (60-second rest)
- 5 x 80 yard (75-second rest)
- 4 x 100 yard (90-second rest)
WEEK 2
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Side Shuffle through Cones
TECHNICAL 2010 & Younger
- Sole Drag Across Body – change direction (10 mins)
- In-step and Outside of Foot – change direction (10 mins)
2009 & Older
- Dribbling at Speed (6 yds) drag across body – changing direction shielding ball from opponent (10 mins)
- Side Step Over Run through legs overstep (10 mins)
FITNESS (10 mins)
- Triangular Sprints w/ ball spaced 5 yards, then 10 yards
- 20-second rest in between
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warm-Up & Stretching
- Back Heel Kicks
- Frankensteins
- Karaoke
- One Step Balance
- Jump & Head
TECHNICAL (Control) 2010 & Younger
- 10 mins
- Top Lace Collection
- Top Thigh Collection
- Chest Collection
- 10 mins
- Collection and Make Move (scissors, backward Vs)
2009 & Older
- 10 mins
- Collection and Make Move (scissors, backward Vs)
- 10 mins
- Top Lace Collection, push to side
- Top Thigh Collection, push to side
- Chest Collection to direction
FITNESS (5 mins)
- Alternate between 1-minute pushups & situps
Running Expand ANY DAY OF THE WEEK
- 10 x 20 yard (30-second rest)
- 10 x 40 yard (45-second rest)
- 8 x 60 yard (60-second rest)
- 7 x 80 yard (75-second rest)
- 4 x 100 yard (90-second rest)
WEEK 3
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup & Stretching
- Include Stop & Go every 5 yards – include change of speed
TECHNICAL 2010 & Younger
- 10 mins
- In-step Back & Forth Passing (aka Box Passing)
- Box Passing & Rolling Ball w/ Sole
- Box Passing & Sole Pull and Push
- 10 mins of Quick Feet
- Inside Outside
- Front Vs
- Back Vs
2009 & Older
- 10 mins (Line of 5 Cones)
- Right foot ONLY
- Left foot ONLY
- Alternate feet
- 10 mins (Zig Zag Dribbling)
- Staggered cones
- Left foot ONLY
- Right foot ONLY
FITNESS (5 mins)
- 18-yard sprint w/ ball
- 15-second rest between sprints
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Jog w/ ball for 1 minute
- Juggle for 20 seconds
- Repeat
TECHNICAL (Control) 2010 & Younger
- Dribble for 5 yards & turn (10 mins)
- Outside foot turns
- Inside foot turns
- Bottom sole turn
- Toe end turn
- First Touch Receiving (10 mins)
- On ground
- In-step of foot in front out of feet, outside of the foot
- In the air
- In-step
- Laces
- Half volley
- In-step and outside of foot
- On ground
2009 & Older
- First Touch Receiving (10 mins)
- On ground
- In-step of foot in front out of feet, outside of the foot
- In the air
- In-step
- Laces
- Half volley
- In-step and outside of foot
- On ground
- Turns (10 mins)
- Cruyff turn
- Through the legs
- Stepover
FITNESS (5 mins)
- 10-yard sprint w/ ball
- 30-second plank
- Repeat
Running Expand ANY DAY OF THE WEEK
- 12 x 20 yard (30-second rest)
- 12 x 40 yard (45-second rest)
- 10 x 60 yard (60-second rest)
- 8 x 80 yard (75-second rest)
- 4 x 100 yard (90-second rest)
WEEK 4
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup & Stretching
- Focus on Quads & Hamstring
- 20-second Juggle for 2 minutes
TECHNICAL 2010 & Younger (Shooting)
- 10 mins
- Top laces standing ball & rolling ball
- Use a rebound surface for repetition
- Top laces standing ball & rolling ball
- 10 mins
- Intro to bending the ball
- Intro to lifting the ball in the air (chip shot)
2009 & Older
- 10 mins (Shooting)
- Driving balls after collection
- Chipping balls after collection into desired areas
- 10 mins (Passing)
- Running & chipping w/ proper weighting of pass
- Running & bending the ball into space on the ground and in the air
FITNESS (5 mins)
- With the ball, jog for 1 minute, then sprint for 30 seconds
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Stretching
- Juggle 5, pop ball above head height and continue juggling
TECHNICAL (Finishing) 2010 & Younger (20 mins)
- Attacking a rolling ball toward player and using laces to finish
- Progress to collection and getting ball out of feet to drive ball
- Collection of ball across the body
- Collection of a ball in the air to settle and shoot w/ laces
2009 & Older (20 minutes)
- Collecting the ball in the air and shooting w/ laces
- Laces down and finish volley and half volleys
- Use top of laces and in-step to collect and set up ball for in air contact
FITNESS (5 mins)
- 5-yard sprints away and check to collect and shoot, rapid shooting with back to the goal and ball into space
Running (2 Days) Expand ANY 2 DAYS OF THE WEEK
- 14 x 20 yard (30-second rest)
- 14 x 40 yard (45-second rest)
- 12 x 60 yard (60-second rest)
- 10 x 80 yard (75-second rest)
- 6 x 100 yard (90-second rest)
WEEK 5
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup & Stretching
- Younger groups – use bringing ball up and juggling
- Older groups – top of the laces juggling without putting ball down
TECHNICAL 2010 & Younger (Passing/Receiving)
- 10 mins
- One touch passing against wall or teammate, right and left
- Back foot collection and acceleration w/ ball
- 10 mins
- Chipping & collecting
- Bending w/ inside of the foot
- Bending w/ outside of the foot
2009 & Older
- 10 mins (First Touch)
- One touch volley (laces & in-step)
- Collection w/ in-step and laces and volley
- 10 mins (Volley)
- Ball over the head
- Ball across body
- Chest & volley
- Thigh & volley
FITNESS (5 mins)
- 18-yard sprints
- 5-second rests
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Combination footwork warmup
- In-step box passing – Scissors – Backwards Vs – Inside Outside – Cryuff
TECHNICAL (Beating Players) 2010 & Younger (20 mins)
- Collect on back foot, look over shoulder, and drive at players, using:
- Scissors, Drop Shoulder & Drive, Roll & Scissors, Backwards Vs, Front Vs, Pass to side and run around
2009 & Older (20 minutes)
- Collect on back foot, look over shoulder, and drive at players, using:
- Scissors, Drop Shoulder & Drive, Roll & Scissors, Backwards Vs, Front Vs, Pass to side and run around
- Other moves to master:
- Drag scissors, Backwards Vs & step over, Front Vs and over run through legs
FITNESS (5 mins)
- 30 situps + 10-yard sprint
- 10 pushups + 10-yard sprint
- Straight plank
- Left side plank
- Right side plank
- Repeat
Running (2 Days) Expand ANY 2 DAYS OF THE WEEK
- 8 x 5 yard (7second rest)
- 10 x 10 yard (10-second rest)
- 12 x 15 yard (15-second rest)
- 15 x 20 yard (20-second rest)
- 6 x 100 yard (90-second rest)
WEEK 6
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup & include:
- 2 minute juggling
- Feet ONLY
- Thigh ONLY
- Head ONLY
TECHNICAL 2010 & Younger (Passing/Receiving)
- 10 mins (Collection)
- Foot collection (laces, in-step)
- Thigh collection
- Chest collection
- 10 mins (Volleys)
- In-steps
- Laces
2009 & Older
- 10 mins (Collection)
- Foot collection (laces, in-step, volley)
- Thigh collection & volley
- Chest collection & volley
- 10 mins (Volleys)
- Over head
- Across body
- On the run
FITNESS (5 mins)
- 2-minute jog
- 2 minutes total: 20-yard shuttles; 10-second rest
- 1-minute cool down
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- 1-minute jog w/ ball at feet
- 2 minutes Juggling
TECHNICAL 2010 & Younger
- 10 mins (Collection)
- Back foot and run/pass in the ground and air
- 10 mins (Change Direction)
- Step overs
- Scissors & Reverse Scissors
- Overstep turns
- Maradona
- Inside toe end
- Outside foot
2009 & Older
- 10 mins (Collection to a Direction)
- Chest & Run
- Thigh & Run
- Top of Foot & Run
- 10 mins (Change Direction)
- Step overs
- Scissors & Reverse Scissors
- Overstep turns
- Maradona
- Inside toe end
- Outside foot
FITNESS (5 mins)
- Hop over ball w/ both feet, side to side
- Hop over w/ one foot, side to side
- Side Shuffle
- Jump & Head
Running (2 Days) Expand ANY 2 DAYS OF THE WEEK
- 15 x 20 yard (20-second rest)
- 15 x 40 yard (30-second rest)
- 13 x 60 yard (45-second rest)
- 11 x 80 yard (60-second rest)
- 6 x 100 yard (75-second rest)
WEEK 7
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup
- Creative Juggling (2 mins)
- Different ways of bringing the ball up
- Around the World juggling
- Head-shoulder-head-shoulder
- Foot-thigh-shoulder-head-then down opposite side
TECHNICAL 2010 & Younger Beating Players Facing Them (10 mins)
- Drop one shoulder, drive to opposite
- Right to left foot pass change
- Scissors, right scissor left push, left scissor right push
- Front Vs
- Back Vs
Beating Players w/ Back Turned (10 mins)
- Over shoulder check, come to ball to create space, collect on back foot and turn
- Turn w/ inside & outside right and left
2009 & Older Slowing Players Down When Facing Them (10 mins)
- Stop & Go
- Toe end & Dribble
- Stop one foot & drag w/ the other foot
- Inside chop & drive
- Top of the ball roll
Beating Players w/ Back Turned (10 mins)
- Flick inside of foot, outside of foot, pop and flick over top of player, hold on top of laces and flick over head
FITNESS (15 mins)
- 15-minute run
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- 20-second intervals w/ 10-second rest in between
- Do as many moves as possible within small area
TECHNICAL (ALL) Traffic Finishing (20 mins)
- Collection of the ball and driving through obstacles while using moves to avoid obstacles in front of the goal
- Checking & Receiving ball overhead to volley
- Turning players w/ ball in air to finish
FITNESS (7 mins)
- Rapid Shooting
- Dribbling past player to initiate, finishing passing ball into space
- Bouncing ball over side, over head, collect and turn sequences
Running Expand ANY 2 DAYS OF THE WEEK
- 18 x 20 yard (20-second rest)
- 18 x 40 yard (30-second rest)
- 14 x 60 yard (45-second rest)
- 12 x 80 yard (60-second rest)
- 8 x 100 yard (75-second rest)
WEEK 8
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup
- 5 mins: 20 continuous passes, right and left – turn & sprint 10 yards
- Scissor in place for 30 secs – turn and sprint 10 yds
- Step over in place for 30 secs – turn and sprint 10 yds
- Front Vs for 30 secs – turn and sprint 10 yds
- Back Vs for 30 secs – turn and sprint 10 yds
- Inside outside for 30 secs – turn and sprint 10 yds
TECHNICAL (ALL) Finishing w/ Agility (10 mins)
- Jump over obstacles and finish varying delivery of balls
- Triangle shuttles, then receiving balls and finishing
- Side shuffles, then receiving to turn and finish
Finishing After Collection (10 mins)
- Back foot collection, set up & shoot
- Thigh turn & shoot
- Chest & shoot
- Olders: Direct ball w/ head & shoot
FITNESS (10 mins)
- 1-minute jog
- 30-second all-out sprint
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic warmup
- 7 mins: 1-minute jog, quick-change direction – use moves w/o ball
TECHNICAL 2010 & Younger (20 mins)
- Bouncing Ball Collection
- In-step collection, top laces, thigh, chest
- Bouncing Ball Pass off the Air
- In-step, laces
- Bouncing Ball Finishing Technique
- In-step push pass half volley, Side volley, Top lace volley
2009 & Older (20 mins)
- Bouncing Ball Collection
- In-step collection, top laces, thigh, chest
- Bouncing Ball Pass off the Air
- In-step, laces
- Bouncing Ball Finishing Technique
- In-step push pass half volley, Side volley, Top lace volley
- Bouncing Ball Defensive Heading
- Check to the ball, backpedal, and attack ball in air
- Finishing off Crosses w/ Volleys & Heading
- Advanced: Scissor kick side, bicycle kick, scorpion, etc.
FITNESS
- 5-yard sprint forward, then return backward
- 5-yard bear crawl there and back
- 10 seconds Pushups
- 30 seconds Shooting Stars
- 1-minute Box Plyometric Jumping
Running Expand ANY DAY OF THE WEEK
- 20 x 50 yard (30-second rest)
- 10 x 80 yard (60-second rest)
- 12 x 100 yard (75-second rest)
WEEK 9
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup within the diamond
- Add moves w/o the ball while jogging to outside of diamond
TECHNICAL (ALL – 30 mins) Add balls to driving to outside of diamond (10 mins)
- Starting corners use change of direction moves to direct you to the outside of the diamonds
Example of moves to incorporate on wide areas (10 mins)
- Change of direction moves
- Scissors, Front Vs, Back Vs, Glide in and Out, Inside Chop, Roll Across
Examples of Moves to Incorporate to Turn (10 mins)
- Step Over, Turned Scissor, Drop Shoulder Step out, Maradona, Inside Twist, Bottom of Foot Pull, Inside Foot Pull Turn, Outside Foot Turn
FITNESS (10 mins)
- Diamond Progression
- Jog 1 – sprint 1
- Jog 1 – sprint 2
- Jog 1 – sprint 3
- Jog 1 – sprint 4
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic warmup
- Juggle 5 high in the air and half volley collection:
- In front, behind, inside of foot, outside of foot
TECHNICAL (ALL) Passing/Receiving
- One-touch passing against wall or teammate – right and left
- Set up 5-10 cones:
- Shuttle across and pass in between cones
- One touch – two touch
- Collect and push across body and connect in between another gate
- At each end have another ball ready and work on the following for 30 secs in place:
- Cryuff
- Scissors
- Glide in and out
- Touch out turn outside of foot and change feet midway
- Touch out and turn inside of foot
FITNESS (10 mins)
- 5-yard shuttles there and back 3 times
- 10-second rest
- Repeat
Running Expand ANY DAY OF THE WEEK
- 20 x 50 yard (30-second rest)
- 10 x 80 yard (60-second rest)
- 12 x 100 yard (75-second rest)
WEEK 10
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup
- 5 mins: 20 continuous passes, right and left – turn & sprint 10 yards
- Scissor in place for 30 secs – turn and sprint 10 yds
- Step over in place for 30 secs – turn and sprint 10 yds
- Front Vs for 30 secs – turn and sprint 10 yds
- Back Vs for 30 secs – turn and sprint 10 yds
- Inside outside for 30 secs – turn and sprint 10 yds
TECHNICAL (ALL) Collection to Direction (15 mins)
- Chest & Run
- Thigh & Run
- Top of Foot & Run
Change Direction (15 mins)
- Stepovers
- Reverse Scissors
- Overstep Turn
- Maradona
- Inside Toe End
- Outside Foot
FITNESS (10 mins)
- Sprint 10 yards forward
- Sprint 10 yards backward
- Rest 10 seconds
- Repeat
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic warmup
- 5 mins: Warmup w/ ball
- 1-minute Jog w/ ball at feet, then juggle:
- 20 secs w/ feet ONLY
- 20 secs w/ thigh ONLY
- 20 secs w/ head ONLY (2008 and older)
TECHNICAL (ALL) Traffic Finishing (20 mins)
- Collection of the ball and driving through obstacles, while using moves to avoid obstacles in front of the goal
- Checking & receiving ball over head to volley
- Turning players with ball in air to finish
FITNESS (15 mins)
- 15-minute jog
Running Expand ANY DAY OF THE WEEK
- 30 x 50 yard (30-second rest)
- 15 x 100 yard (75-second rest)
WEEK 11
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup
- Juggle 5 high in the air & half volley collection:
- In front, behind, inside of foot, outside of foot
TECHNICAL (ALL) Beating Players (20 mins)
- Collect on back foot, look over shoulder and drive at players using:
- Scissors
- Drop shoulder & drive
- Roll & scissors
- Backward Vs
- Frontward Vs
- Pass to the side and run around
- Other moves to master:
- Drag scissors
- Backward Vs & stepover
- Frontward Vs & overrun through legs
FITNESS (12 mins)
- 12-minute jog
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic warmup
- 20-second intervals w/ 10-second rests in between
- As many moves you can within small area
TECHNICAL (ALL) Control (30 mins)
- Top lace collection
- Top thigh collection
- Chest collection
- Collection & make move (scissors, backward Vs)
- Collection & make move (scissors, frontward Vs)
- Top lace collection, push to side
- Top thigh collection, push to side
- Chest collection to direction
FITNESS (5 mins)
- Planks & Pushups
Running Expand ANY DAY OF THE WEEK
- 5-yard Shuttles back & forth – 3 sets
- 30 x 50 yard (30-second rest)
- 15 x 100 yard (75-second rest)
WEEK 12
Day 1 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic Warmup
- Juggle 5 high in the air & half volley collection in front
TECHNICAL (ALL) Finishing w/ Agility (10 mins)
- Jump over obstacles and finish varying delivery of balls
- Triangle shuttles, then receiving balls and finishing
- Side shuffles, then receiving to turn and finish
Finishing After Collection (10 mins)
- Back foot collection, set up & shoot
- Thigh turn & shoot
- Chest & shoot
- Olders: Direct ball w/ head & shoot
FITNESS (10 mins)
- 1-minute jog
- 30-second all-out sprint
- Repeat
Day 2 Expand WARM-UP 2007 & Younger (5 mins) 2006 & Older (10 mins)
- Dynamic warmup
- Combination footwork warmup
- In-step box passing – Scissors – Backward Vs – Inside outside – Cryuff
TECHNICAL (ALL) Beating Players (40 mins)
- Collect on back foot, look over shoulder and drive at players using:
- Scissors
- Drop shoulder & drive
- Roll & scissors
- Backward Vs
- Frontward Vs
- Pass to the side and run around
- Other moves to master:
- Drag scissors
- Backward Vs & stepover
- Frontward Vs & overrun through legs
FITNESS (5 mins)
- 30 Situps + 10-yard sprints
- 10 Pushups + 10-yard sprints
- Planks: straight, left side, right side
- Repeat
Running Expand ANY DAY OF THE WEEK
- 5-yard Shuttles back & forth – 7 sets
- 10 x 50 yard (30-second rest)
- 20 x 100 yard (75-second rest)