At-Home Soccer Activity #3
Warm-Up
10 repetitions of each:
Body Weight Exercise
Soccer Drill
10 repetitions of each:
- Jumping Jacks - Start standing up with your legs together, a slight bend in knees, and hands resting on thighs. Keeping the knees bent, open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders. Close your arms and legs back to your sides, returning to your start.
- Arm Circles - Stand with your feet shoulder-width apart and extend your arms. Circle your arms forward using small motions, gradually making the circles bigger. Reverse the direction of the circles for another 10 seconds.
- Foot Fire – Start with a light jog for 10 seconds then quickly stutter step for another 10 seconds in place. Do this 3 times.
Body Weight Exercise
- Heel Raises - Stand with your feet about 10 centimeters apart then slowly raise your heels off the floor while keeping your knees straight. Hold for at least 5 seconds, then slowly lower your heels to the floor. Do this 10 times.
Soccer Drill
- Dribbling Square – Using a soccer ball, dribble in a square and at each corner stop the ball with your foot and quickly start back dribbling again. Do this a few times and try improving your speed each time while making sure to keep good control of the ball.
- Changing Directions - Similar to dribbling square but more free movement. Dribble within a small area and each time you stop the ball change direction with the other foot. Focus on keeping the ball close and increasing speed.
- Toe Taps - Start by lifting the knee and touch the top of the ball with your toes. Now take that leg down and lift the other leg to touch the top of the ball with your other toes. Keep repeating this. At first you will be slow, but with more practice you will pick up speed. If you have a partner during the drill, they can touch one side of the ball with their toes while you do toe taps on the other half of the ball.
- Penguin Dribbles – Using the inside of your feet dribble the soccer ball back and forth between your legs without moving to much forward or backwards. Start slow with simple passes and gain speed as you improve. Try to get an understanding of how the ball changes directions based on where and how hard you dribble it.
- Rolls – Using the bottom of your foot place it on the top of the soccer ball and roll it in a single direction while moving the rest of your body with the ball. Try doing this left, right, forward and backwards. Focus on your speed and how much control you have over the ball. Rolling the ball like this makes it not only easy to move around but much easier to protect from defenders.
Watch Coach David do these activities on YouTube!