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[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

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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 ResultsBetter touch and control so you’ll be more confident to receive the ball with all areas of your body. Set-Up (click to enlarge)

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Exercise 2: Rebound

[hr]How?

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

Intended ResultsWill improve your passing, turning on the move and dribbling at various speeds. Set-Up (click to enlarge)

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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 ResultsThis will improve you bringing down the ball from the air, first touch control and finishing.
Set-Up (click to enlarge)

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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 ResultsThis will improve your passing, shooting and first touch with both feet. Set-Up (click to enlarge)

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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 ResultsWill improve your teamwork, directional control, 1-on-1’s and creating space. Set-Up (click to enlarge)

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