by K. Randa
Purpose: To improve the soccer players ball skills, touch and control of a soccer ball.
Suggestions: Since soccer is a game of rhythm and touch it would be helpful to try the following with music so that you may develop a rhythm to your touches. You should try o spend at least 30 minutes a day for 3-5 days a week for improvement: Be sure to stretch and warm-up as you work through the activities.
Mastery of the skill: You can consider the skill mastered when you can do the skill in a quick rhythm, without thinking about it and the ball stays close to the body.
Procedure:
1. Spend some time ball juggling
2. Then start with the Warm-up exercises 3 sets of 30 seconds each.
3. Move onto the other activities starting with the easiest then moving to the more difficult.
Be sure to do everything in a rhythm.
Ball Juggling: Start by bouncing the ball off the floor or ground and using the laces of the foot bounce the ball up and continue to keep the ball off the ground for as many touches as possible. Start with 2 touches and work your way up to 100.
Suggestions: Use not only your thighs but also your feet, chest and head.
Set a goal of at least 5 more touches every week until you reach your goal.
Warm-up Skills
1. (Step on ball) Using the sole of the foot step on the ball lightly with the right foot then switch to the left foot and back to the right - Get in a rhythm for 3 sets of 30 seconds.
2. ( Step over and around ball) With the ball in front of you step over and around the ball with the right foot with a wide step then step quickly over the ball with your left foot, do not cross your legs. Continue in rhythm for 30 seconds.
3. (Roll ball across body left and right)- Starting with the inside of the right foot, touch the ball quickly between both feet. After the third or fourth touch, roll the ball to the right, across the body, using the sole of the left foot. Resume touches, and repeat move with the right foot.
Easy Skills:
1. (Roll to the left, push to the right)- Roll the ball to the left with the sole of the right foot until the foot touches the ground. Push the ball to the right with the outside of the same foot. (try not to cross legs.)
2. (Roll to the right, push to the left)- Roll the ball to the right with the sole of the right foot until the foot touches the ground. Push the ball across your body with the inside of the same foot.
3. (Zig-zag to the outside)- Tap the ball with the inside of the right foot across your body, and quickly explode to the right, touching the ball with the outside of the same foot.
4. (Zig-zag to the inside)- Tap the ball with the outside of the right foot and quickly cut the ball across the body with the inside of the same foot.
5. ( Cut with inside go to outside) Cut the ball across the body with the inside of the right foot, then play it forward with the outside of the left foot. Do the same with left foot.
6. ( Cut with inside forward with inside) Cut the ball across the body with the inside of the right foot play it forward with the inside of the left foot. Do the same with the other foot.
Moderately Difficult Skills:
1. (Touch left and right, cut to the left, cut to the right)- Touch the ball between the feet. With the right foot cut the ball, making a 90-degree turn to the left. Resume touches, and with the left foot, cut the ball, making a 90-degree turn to the right.
2. (Zig-zag with inside and outside)- Push the ball with the inside of the right foot to the left With the outside
of the same foot push the ball to the right. Make a zig-zag path, keeping the ball moving from side to side.
3. (360 degree turns with inside and outside, figure 8’s)-Using the inside of the right foot, cut the ball, making a complete 360 degree turn to the left. Cut the ball back1 using the outside of the same foot, again making a 360 degree turn.
4. (Take defender on)- Take a step with the left foot, bending the left knee and dropping the left shoulder to the left. Quickly bring the right foot to the ball and push it to the right with the outside of the right foot while taking a step in that direction.
5. (Step-over)- Plant the left foot next to the ball. Step over the ball with the right foot, making sure it is a wide step. Push the ball to the left with the outside of the left foot while stepping in that direction. Due the same with opposite feet.
6. ( Sole turns) Step on the ball with the right sole – Pull the ball back and pivot on the left foot towards the right – Pick up the ball with the instep of the left foot. Do the same with the left foot.
Most Difficult Skills:
1. (Step-over and turn 180)- Plant the left foot next to the ball. Step over the ball with the right foot, pivot around 180 degrees on your right foot to your right, pick up the ball with your left foot and go forward in the opposite direction you started before the move. Do the same with the left foot step over.
2. (Fake shot, cut with inside)- Plant the left foot and fake a shot with the right foot. Using the inside of the right foot, cut the ball across the body and take it with the instep of the left foot.
3. (Fake shot, cut with outside)- Plant the left foot and fake a shot with the right foot. Using the outside of the right foot, cut the ball forward with the outside of the right foot. Do the same with the left foot.
4. (Making a U)- Fake the pass with the right foot. Roll the ball back toward the body with the sole of the same foot. Push the ball across the body with the inside of the same foot, and take the ball forward with the inside of the left foot.
5. (Changing direction with the front part of the sole)Dribble with the right foot. Top the ball with the front part of the sole of the same foot and roll it across the body. Take the ball with the left foot.
6. ( Sole stop – Back and then forward) Draw the ball back towards you under your foot and play it forward again with the outside of the same foot, then do the same thing with the other foot.
7. (Exercise for faking)- Take a big step to the right side of the ball with the right foot. Bring the left foot to the ball and push the ball to the left with the outside of the foot. Step over the ball with the left foot, and push it back with the outside of the right foot.
8. (Combination)- Roll the ball back toward the body with the right foot. Push the ball out to the right with the outside of the right foot. Step over the ball with the left foot and cut the ball back with the inside of the right foot.