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

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
  • 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
  • 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)
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