>> Back to Workouts Page <<

 


[box]This Workout was designed so you could complete all these exercises with a wall if needed. You will improve your passing and control skills. This workout should take between 45 minutes to an hour to complete. In the descriptions, I will explain how you can use a wall in each of these exercises for convenience, although you don’t necessarily have to use one.

You will need the following:

  • 1x ball
  • Flat open space with an unobstructed wall
  • Maximum of 8 cones
  • One player willing to work hard

[/box]

Warm Up

Dynamic stretching (video here): High Knees, Heels Up, Open/Close Knees, Kicks, Sidesteps, Lunges

 

Exercise 1: Full Body Juggling

[hr]
How? 

  • Juggle for 8-10 minutes.
  • See how many revolutions you can do in a row!

Intended Results
Better touch and control so you’ll be more confident to receive the ball with all areas of your body. 
Set-Up (click to enlarge)
full body juggling set up
[hr]

Exercise 2: Rebound

[hr]
How? 

  • Complete 6-8 reps. Rest 30 seconds. Repeat 3 sets.

Intended Results
Will improve your passing, turning on the move and dribbling at various speeds. 
Set-Up (click to enlarge)
rebound set up
[hr]

Exercise 3: The Air Control

[hr]
How? 

  • 10x reps, medium jog while retrieving the ball. 2-3 sets.
  • Optional: Replace goal with a wall.

Intended Results
This will improve you bringing down the ball from the air, first touch control and finishing. 
Set-Up (click to enlarge)
air control set up
[hr]

Exercise 4: Wall Range

[hr]
How? 

  • 10x shots with right foot, 10 shots with left foot. Alternate between 10 and 15 meters distance.
  • 80 total reps, 30 seconds rest every 20x reps.

Intended Results
This will improve your passing, shooting and first touch with both feet. 
Set-Up (click to enlarge)
wall pass set up
[hr]

Exercise 5: Long Ball

[hr]
How? 

  • 10x reps. 30 seconds rest inbetween sets. 2-3 sets.
  • Optional: Instead of using a goal, use a large wall.

Intended Results
Will improve your teamwork, directional control, 1-on-1’s and creating space. 
Set-Up (click to enlarge)
long ball set up
[hr]

>> Back to Workouts Page <<