Ball Control and Agility
- 1 minute – Jog while dribbling ball with quick touches, changing direction and speed. Do this in a confined space.
- 1 minute – Head juggling.
- 1 minute – Throw ball up, jump and while you are in the air trap the ball with your head, settle the ball to your feet, and move off quickly. Repeat
- 1 minute – Thigh Juggling.
- 1 minute – Throw ball up, jump and while you are in the air trap the ball with your chest, settle the ball to your feet, and move off quickly. Repeat
- 1 minute – Foot juggling with no spin on the ball.
- 2 minutes – Starting in a sitting position, throw ball up, get up and trap the ball in the air, settle the ball to your feet, and move off quickly. Repeat using head, chest, each thigh, each foot to trap the ball.
Foot Work
Perform each component for 30 seconds. Complete the circuit 2 or 3 times.
- Step-ups
- Step-ups (3 forward, 3 back)
- Pendulum
- Pendulum w/ roll back (touch, touch, touch, roll)
- Rollovers (3 right, 3 left)
- Rollover w/ cut (right, right, cut, left, left, cut)
- Pendulum w/ rollover (touch, touch, roll)
Cone Weaves
Perform each component down and back on a 10-cone weave. Complete the circuit 3 or 4 times
- Both feet
- Right only
- Left only
- Inside of feet only
- Outside of feet only
- Rollover only
- Pendulum only
Technical Speed, Pure Speed and Endurance
- Place 2 cones 15′ apart. Dribble around the cones in a figure “8”; use the inside of your feet for 6 figure “8”s, then use the outside of both feet for 6 more.
- Rest by walking for 30 seconds.
- Place 2 cones 25′ apart. Sprint dribble out. Sprint backwards to starting point. Sprint to ball. Collect ball and sprint dribble back to start.
- Rest by walking for 30 seconds.
- Slide laterally, without crossing legs, between two cones 10 yards apart. Repeat 10x continuously, as fast as you can.
- Rest by walking for 30 seconds.
- To 10 yard marker and back: two leg explosive jumps. To marker and back: single leg explosive hopping. Left foot first, then right, out and back.
- Rest by walking for 30 seconds.
- Carioca to 10 yard marker and back. Repeat 10x from side to side as fast as possible.
- Rest by walking for 30 seconds.
- From the starting point: Pass the ball to a 25 yard marker. Sprint to the ball. Collect the ball and accelerate to the starting point. Repeat 3x.
Volleys
Set 3 markers in a “V” formation, 5 yards apart. Place two ball tossers at the top of the “V”. The player will start at the point of the “V”. This drill is limited to 3 minutes.
- Sprint to the tosser on the right and volley the ball back using the right side of the body – the ball must return to the tosser’s hand to count.
- Backpedal to the starting point, sprint to the tosser on the left performing the same volley using only the left side of the body.
- The player will continue to sprint, volley, backpedal, and sprint from side to side until they have completed all the volleys successfully on each side. The order is: foot volley, thigh trap to foot volley, chest trap to foot volley, header, jumping header.
Jump Training
- 60 jumps – Two foot jumping forward and backward over the ball.
- 60 jumps – Two foot jumping side to side over the ball.
- 60 jumps – Throw the ball up in the air, jump and catch the ball, and throw it back up before you land. Remember to “hang” in the air.
- 30 sit-ups – Touch the ball on the ground over your head and back up and touch your toes.
- 60 touch and jumps – Start in a standing position with a ball in your hands, do an ass-to-grass squat, touch the ball to the ground and then extend vigorously jumping high with the ball over your head.
- 30 push-ups