The THREE X THREE Program PDF
March 10, 2023 | Author: Anonymous | Category: N/A
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DISCLAIMER
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this download are meant for healthy adults only. You You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities.
Contents.
5.
What’s Wha t’s Inside?
6.
How to Use this program.
7.
Phase 1.
28.
Phase 2.
49.
Phase 3.
70.
Drill Guide.
What’s Inside?
The THREE X THREE program is a 12 week soccer and bodyweight training regimen that can be completed in a 3x3 yard space. The goal of this ebook is to provide a professional level training program that can be done anywhere and anytime without the need of others, a large space, or equipment.
The soccer portion of the program will have 5 training sessions per week (3 tight space dribbling sessions, 1 first touch session, and 1 wall passing session). The training program consists of 6 uniquely structured weeks which are performed twice over the three month regimen.
The workout portion of the program will have
All of the drills and exercises will be
3-4 bodyweight sessions per week depending on the specific phase.
explained in the Drill Guide in the back of the program AND will be shown visually in an a n unlisted un listed YouT ouTube ube video.
You will perform the same weekly workout over four weeks with the goal of improving each week. After the four week cycle the workout program will shift to a new workout routine.
The videos will serve as an example and will help eliminate confusion surrounding how to perform the drills and exercises.
How to Use this program
Every single drill and exercise in this program can be found in the Drill Guide in the back of this ebook and in the Video Drill Guide on YouTube. An index is provided in the YouTube Video description with the exact reference times of each exercise and drill. In both the written and video drill guides, the drills and exercises are ordered alphabetically.
The workouts and training sessions are listed into a table with the exercise/ drill name, sets, reps, and rest time. The tables are color coordinated as well to indicate stand-alone exercises, supersets, or circuits. An alternating color pattern indicates stand-alone exercises:
In this example, you would perform 20 push-ups, rest for 60s, perform another 20 push-ups, rest for 60s, perform 15 sit-ups, rest for 60s, perform 15 sit-ups, rest for 60s, perform 10 pull-ups, rest for 60s, and then perform 10 pull-ups. Two same colored rows together indicate a superset of those two exercises:
You would perform 20 push-ups, rest for 10s, perform 15 sit-ups, rest for 60s, perform 20 push-ups, rest for 10s, perform 15 sit-ups, rest for 60s, then move on to pull-ups which would be a stand-alone exercise. Multiple same colored rows indicate a circuit of ALL the exercises:
You would perform 20 push-ups, rest for 10s, perform 15 sit-ups, rest for 10s, perform 10 pull-ups, rest for 60s, then restart from the top and perform 20 push-ups, rest for 10s, perform 15 sit-ups, and finish with 10 pull-ups.
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Drill guide.
DRILL GUIDE
1 Touch Passing Complex: This Complex: This complex is made up of three different drills. For all of the drills you will stand about a yard or so away from a wall or rebounder and pass the ball frimly against the wall using only one touch. The first variation of the complex is with the right foot only, the second variation is with the left foot only, and the third variation is alternating between the left and right foot. 1x1 yd Box Freestyle Dribble: Create Dribble: Create a 1x1 yard box by placing four cones or objects on the ground. You You will start inside the box with the ball at your feet, and when ready, you will dribble around the box being as creative as you possibly can for the allotted amount of time. 2 Touch Touch Passing Complex: This Complex: This complex is made up of four different drills. For all of the drills you will stand about a yard or so away from a wall or rebounder and pass the ball firmly against the wall using only two touches. In the first variation of the complex you will use your right foot to pass and to receive the ball. In the second variation you will use your left foot to pass and receive the ball. In the third variation you will receive with the left foot to set up a lefted foot pass, then receive with the right foot to set up a right footed pass, then repeat. In the fourth variation, you will receive with the left foot to set up a right footed pass, then receive with the right foot to set up a left footed pass, then repeat. 2 yd Circle Dribble - Cutback: Cutback: In In this exercise you will create a circle by placing cones on the ground. The circle will be 2 yards in diameter. You You will start with the ball at your feet anywhere around the circle. When ready, start dribbling clockwise around the circle using the outside of your right foot. When you have completed one full revolution, perform a cut, then dribble back around the circle counter-clockwise using the outside of your left foot. 2 yd Circle Drill - Cont.: In Cont.: In this exercise you will create a circle by placing cones on the ground. The circle will be 2 yards in diameter. You You will start with the ball at your feet anywhere around the circle. When ready, start dribbling around the circle and continue dribbling for the allotted amount of time or reps. When you dribble clockwise, you will use the outside of your right foot and when you dribble counterclockwise, you will use the outside of your left foot.
2 yd Shuttle to Move at Cone: Cone: Place Place one cone on the edge of your 3x3 space and another cone 2 yards towards the opposite side. When ready start at the second cone facing the cone on the edge. You You will dribble two yards towards the edge, perform a cut, then start to dribble back to the cone that you started at. Once you get close, perform a quick move, and push the ball past the cone at a 45 degree angle. 3 Cone Passing: Place Passing: Place three tightly spaced cones (so that there is almost no space between each cone) in a line that is parallel to a wall. The line of cones should be 1-2 yards away from the wall. Start to the right and behind the line of cones facing the wall. When ready, pass the ball with the right foot against the wall so that it returns straight back to you. As the ball returns, tap it with the instep of your right foot so that the ball moves to the left to the other side of the three cones. Move over to the left side and hit a pass against the wall on this side with the left foot. Once again, as the ball returns, use the instep of the left foot to tap the ball to the right side to repeat the sequence. 3 Cone Passing - Cut-Back: This Cut-Back: This drill is just a variation of the “3 Cone Passing” Drill listed above. It is set in the same way,start but you willright only and be working side at a time. If doing theup right foot, youexact will again to the slightly one behind the line of the 3 cones. You You will pass the ball with your right foot against the wall and tap the ball to the left using the instep of the right foot, but instead of continuing over to the left side, you will perform a Cruyff Turn Turn with the left foot, return back to the right side and repeat the drill. Switch sides and feet when using the left foot. 3 Dribbles to Cruyff: In Cruyff: In this drill you will simply take three tiny dribbles to the right with the outside of your right foot, then perform a Curyff Turn Turn with the right foot so that you turn 180 degrees. You You will then take three tiny dribbles to the left with the outside of the left foot, then perform a Cruyff Turn Turn with the left foot so that you turn 180 degrees again. You You will then repeat this pattern over and over again. 3 Dribbles to Cut (Complex): In (Complex): In this drill you will simply take three tiny dribbles to the right with the outside of your right foot, then perform a cut/turn with the right foot so that you turn 180 degrees. You You will then take three tiny dribbles to the left with the outside of the left foot, then perform a cut/turn with the left foot so that you turn 180 degrees again. You You will then repeat this pattern over and over again. The cuts/turns that you will do are Inside Cut, Outside Cut, Pull-Back, Pull-Back (Front), Pull-Back Tap, Cruyff Turn, and the Rivelino Turn. 3 Dribbles to Pull-Back Tap: In Tap: In this drill you will simply take three tiny dribbles to the right with the outside of your right foot, then perform a Pull-Back Tap Tap with the right foot so that you turn 180 degrees. You You will then take three tiny dribbles to the left with the outside of the left foot, then perform a Pull-Back Tap Tap with the left foot so that you turn 180 degrees again. You You will then repeat this pattern over and over again.
3 yd Dribbling Drill: In Drill: In this drill you will simply start at one end of the 3x3 yard space and dribble towards the opposite side and back using a variety of different dribbling styles and touches. The goal is to get as many touches and moves in as possible NOT to get across the 3 yards of space as quickly as possible. Here are the variations of the 3 yard Dribbling Drill:
Ball Taps Bell Taps Inside, Outsides Tap, Tap, Roll Side Roll to Stop Brazilian Rolls - Both Brazilian Rolls - Single Touches to Instep Cut Touches to Outside Cut Touches to Cruyff Touches to Body Feint Touches to Stepove Stepoverr
TTouches Elastico ouches to to Elastic DoubleoStepove Stepoverr Touches to Double Stepove Stepoverr to Cruyff Freestyle Dribble Single Leg Ball Taps Single Leg Inside Outsides Single Leg V-T V-Taps aps Forward Juggle Walk - Both Juggle Walk - Single Foot Freestyle Dribble (A Second Time)
3 yd Shuttle (3x) Complex: This Complex: This is simply a three yard shuttle dribble, but just done three times in a row. you So you there,this back, back, there, and back. Thisare is athe cuts “Complex,” because willgo repeat drill there, using specific cuts/turns. These and turns that you will perform: Inside Cut Outside Cut Cruyff Turn Pull-Backk Tap Pull-Bac 3x3 Box Freestyle Dribble: This Dribble: This is just like the 1x1 Box Freestyle Dribble, but you will dribble and move around a 3x3 yard space for the allotted amount of time. Again, try to be as creative and game realistic with your dribbling, turns, cuts, and movements. This is your time to be completely free with your moves and dribbling!
90 Degree Cut-Back: Place Cut-Back: Place three cones in a 90 degree angle so that both sides are 2 yards in length. Start at the end of one of the lengths so that the 90 degree angle is turning to the right. When ready, dribble at the middle cone with your right foot, round the cone sharply using the outside of the right foot, and dribble out to the third cone. Once you get to the third cone, perform a 180 degree cut/turn, then dribble back to the middle cone using the left foot. This time round the cone back to the origin with the outside of the left foot and continue until you get back to your original starting location. Become Elite Weave: This Weave: This drill is pretty hard to explain without visuals so I would really recommend watching the video example, but essentially you will place four cones in a rectangle shape. You You will start at the bottom right cone and dribble around the cones to make the Become Elite Logo. So start at the bottom right, dribble diagonally to the top left, round it to the right and dribble to the top right cone, round it and dribble diagonally to the bottom left, round that cone 180 degrees, dribble back to the top right, round it to the left and dribble to the top left cone, round it and dribble diagonally back to the starting cone at the bottom right of the rectangle. Ball Squeeze: In Squeeze: In this exercise you will lie on your back and bend your legs so that the soles of your feet are flat on the ground. Grab a soccer ball and place it in between your knees. When ready you will just squeeze the ball as hard as you can activating your adductor muscles or your groins. Ball Taps (+): Ball (+): Ball taps are when you high step as fast as you can so that you are tapping the soles of your feet on the top of the ball. However, in this drill you will performing ball taps while you move in a (+) formation. Start in the center of the space and start your ball taps. Once you get into the rhythm, start slowly moving to the right while continuing the ball taps until you go about a yard. Then come all the way back to the center of the space. Continuing the ball taps you will move the ball to all four sides in whatever order you’d like. Bell Taps: Bell Taps: Bell taps are when you tap the ball in between your feet as fast as you can. You will use the insteps of both feet and try to get as many touches as you possibly can. Bell Taps (+): See (+): See “Ball Taps (+)”! You will do the same thing in this drill, but instead of tapping on top of the ball with the soles of your feet you will tap the ball in between your feet aka Bell Taps! Bell Taps (Front to Back): You Back): You will start at any edge of your 3x3 yard space. When ready, you will start to perform Bell Taps Taps as fast as you can in i n between your feet. Once you get into the rhythm, start moving forward ever so slightly until you get to the other side. Once you reach the other side of your space, continue to perform Bell Taps, Taps, but start back pedaling until you return to your starting location.
Bell Taps (Side to Side): You Side): You will start at any edge of your 3x3 yard space, but instead of facing into your space, turn 90 degrees either direction. When ready, you will start to perform Bell Taps Taps as fast as you can in between your feet. Once you get into the rhythm, start moving laterally ever so slightly until you get to the other side. Once you reach the other side of your space, continue to perform Bell Taps, Taps, but start moving the other direction until you return to your starting location. Bell Taps to Figure 8 Weave: See Weave: See “Figure 8 Weave” to get an idea of what that looks like first. You will essentially be performing Bell Taps for the allotted amount of time, and then dribble to a Figure 8 weave where you again will weave around the two cones for the second allotted amount of time. Bell Taps to Move at Cone to Cruyff: See Cruyff: See “Move at Cone to Cruyff Turn” to get an idea of what that drill looks like first. You will essentially be performing Bell Taps for an allotted amount of time and then dribble immediately into a move at a cone, push past the cone, then perform a Cruyff Turn Turn to stop your momentum. Below Knee Complex: contains three different variations. A below kneeJuggle juggle Complex: This is a juggle This thatcomplex is performed so that at its highestdrill point the ball never goes much higher than knee height. The first variation is to juggle using only the right foot. The second variation is to juggle using only the left foot. The third variation is to juggle alternating between the left and right foot. Bench Dips: In Dips: In this exercise you need a chair or bench or some sort of platform that is about 2-3 feet above the ground. You You will sit on the t he edge of the platform and place the palms of both hands directly on the platform to your sides. You You will then push your butt forward and off the platform, so all your weight is balanced between your feet and your hands. You You will then lower yourself with your arms so that your butt dips to the ground, and then you will lift yourself back up. You You should feel this in your triceps. Bird Dogs: Get Dogs: Get down on your hands and knees on the floor. When ready, you will raise your left arm in front of you and your right leg behind you so that you are a straight like from your finger tips all the way back to the heel of your right foot. You You will then bring both the elbow of your left arm and the knee of your right leg underneath you and crunch in. Then extend both your arm and leg back to the straight line. That is one rep. Be sure to switch arms and legs and hit the other side. You You should feel this in your abs, lower back, and glutes. Bodyweight Squats: Exactly Squats: Exactly what it sounds like. Place your feet slightly wider than shoulder width apart and squat down until your thighs are parallel to the floor, then push back up to a standing position.
Box First Touch Drill: For Drill: For this drill you will place four cones on the ground to create a 1x1 yard box about 1-2 yards away from a wall. You You will stand in the t he center of the box and pass the ball firmly against the wall so that the ball re-enters the box. When the ball returns you can either trap the ball so that it stays in the center of the box or take the touch into space to the left or the right exiting the side of the box. The decision is up to you, but mix it up! Try Try to also use different surfaces of both the right and the left foot. Brazilian Sole Tap Complex: This Complex: This complex consists of three different drills: The Brazilian Sole Taps Taps with Both Feet, the Brazilian Sole Taps Taps with just the right, and the Brazilian Sole Taps Taps with just the left. See the drills described below to learn more about these drills! Brazilian Sole Taps - Both: In Both: In this drill you will essentially flick or tap the ball between both of your feet as fast as possible using the soles of both feet. Think of a Bell Tap Tap and a Ball Tap Tap combined into one exercise. Brazilian Taps - Single: This Single: This is drill the same drill as the the ball Soleback Tapsand Taps withforth bothfrom feet,side but only done Sole with a single foot. For this you will flick to side using the sole of one of your feet. Bulgarian Split Squats: In Squats: In this exercise you will be performing a single leg squat while your back leg is extended behind you so that your back foot is resting on a bench or chair. Be sure to put your front leg out in front of you so that you are using proper squatting mechanics. Burpees: A classic workout exercise where you will start in a standing position, then Burpees: A drop down to the ground so that your chest is flat against the ground, then pop back up to your feet and jump up in the air. As soon as you land, continue on to the next burpee. You You will continue this for the allotted amount of time. Chair Dips: In Dips: In this exercise you need a chair or bench or some sort of platform that is about 2-3 feet above the ground. You You will sit on the t he edge of the platform and place the palms of both hands directly on the platform to your sides. You You will then push your butt forward and off the platform so all your weight is balanced between your feet and your hands. You You will then lower yourself with your arms so that your butt dips to the ground, and then you will lift yourself back up. You You should feel this in your triceps. Chair Tricep Extensions: This Extensions: This is actually a different exercise than bench/chair dips. You will grab the seat of a chair or a platform with your hands and extend your feet out behind you so that your stomach is facing the ground. You You will lower yourself while bending at the elbow to simulate a tricep extension. This one can be tricky so be sure to watch the video example if you are confused.
Chin-Ups or Table Rows: Ideally Rows: Ideally you will do chin-ups for this exercise, but if you do not have access to a pull-up bar, then you can just do table rows. A chin-up is when you grab onto a bar with an underhand grip so that your palms are faced inwards, and you pull yourself up so that your chin goes above the bar. Try Try to lower yourself all the way down between each rep so that you get full extension of the muscles. Clamshells: Clamshells are when you lie on your side and bring your knees up slightly Clamshells: Clamshells towards your chest so that they are at a 90 degree angle. You You will perform this exercise by opening your top leg up and out like a clam would open up its shell. This exercise should work the abductor muscle. Clapping Push-Ups: This Push-Ups: This is simply an explosive push-up where you push yourself off the ground high enough so that you can clap your hands together before catching your fall and re-entering into another push-up. Close-Grip Push-Ups: This Push-Ups: This is just a push-up with your hands narrower than shoulder width so that it targets the triceps more than the chest muscles. Copenhagens: This exercise can be done in a few variations depending on how Copenhagens: This difficult you’d like to make it. It will target the adductor muscle group. Essentially you will get into a side plank, but instead of placing your feet on the ground, you will place the instep of your top leg on a chair, bench, or platform a few feet off the ground so that all your weight is being placed on your adductor. To To make this exercise easier you can place the inside part of your knee on the platform. To To make this exercise harder you can place your knee or foot on a swiss ball instead of a steady platform. Dead Bugs: A Bugs: A classic core exercise. You You will lay flat on your back, but bring your legs and arms directly up in the air. Your legs will be bent 90 degrees. You should literally look likestraighten a dead bug lying its down back with itsground limbs sticking up inyour the air. When you will your lefton arm to the and above head whileready, also straightening out your right leg so that it barely hovers above the floor. Pause for a brief second, then return up to the starting location and repeat this with the right arm and the left leg. Keep your abs tight and squeezed throughout this exercise. It’s about stability. Directional Ronaldinho: This Ronaldinho: This drill is essentially a normal Ronaldinho drill, but squeezed into more of an oval or rectangular shape. Instead of dribbling around the Ronaldinho drill randomly, you will dribble through the directional Ronaldinho drill with a purpose to enter into one side and work your way through to the other side. You You are still dribbling freestyle and trying to be creative as possible, but it’s with a purpose to dribble through the mess of cones.
Extended Plank: This Plank: This exercise is just a normal plank, but instead of resting on your forearms, you will extend your arms above your head and support your weight on your hands. This is a more advanced version of the normal plank, so if it is too difficult just perform a standard standard plank. Figure 8 Swoop: Place Swoop: Place two cones about a foot apart from each other and stand in between both cones with the ball at your feet. When ready, you will “swoop” the ball around the cones in a figure 8 pattern by pushing/dragging the ball with the instep of the foot. You You will use the right foot when swooping the ball around the right cone and switch the ball over to the left foot to swoop the ball around the left cone. Figure 8 Weave: Place Weave: Place two cones about a foot apart from each other and stand in between both cones with the ball at your feet. Instead of swooping the ball around the cones in a figure 8 motion like in the above drill, you will dribble the ball in a figure 8 motion. You You will use the right foot when dribbling around the cone in a clockwise pattern, and you will switch to the left foot to dribble around the other cone in a counter clockwise pattern. It’s all about getting in a ton of tiny touches, staying in control, yet moving quickly and sharply around the cones. Fire Hydrants: In Hydrants: In this exercise you will get down on your hands and knees. When ready, you will lift up one leg out to the side as if you are a dog peeing on a fire hydrant. Try Try to keep your upper body and core locked in and just swing your leg out. This exercise will hit the abductors or the side of your butt. Foot Stall Catches: In Catches: In this drill you will be performing repeated foot stalls. A foot stall is a freestyle juggling trick where you catch the ball on your laces and grip the ball with the front part of your shin. You You will catch the ball in a foot stall with one foot. Gain your balance, then lift and toss the ball over to the other foot where you will attempt to catch the ball in a foot stall again. You You will try to repeatedly do this th is back and forth for as long as you can! Forward Lunges: A Lunges: A classic leg exercise. You You will start standing up, take a large step forward with your right foot. You will then drop the left knee down to the ground until it hovers just barely above the ground. You You will pause for a second and then step backwards up to your starting position and then repeat the exercise stepping forward with the opposite leg. Forward/Backward Rolls: Forward/Backward Rolls: A A simple dribbling exercise that is done with one foot at a time. You You will start with the ball at your feet, and when you’re ready you will tap the ball about 6 inches in front of you using the outside of your right foot. As the ball is rolling forward, you will immediately stop the ball with the sole of your right foot and drag it back to its starting spot and repeat. The goal is to do this as fast as possible while maintaining good control of the ball!
For/Back Rolls to B.E. Weave: This Weave: This drill is a combination of the Forward/Backward Rolls and the Become Elite Weave. So read the descriptions of those exercises to get a better understanding of what you will be doing. Basically, you will perform Forward/ Backward Rolls for the allotted amount of time, or if no time is given for 5-10s, then you will immediately transition into the Become Elite Weave where you are dribbling around four cones in the shape of the Become Elite Logo. For/Back Rolls to Move at Cone: This Cone: This drill is a combination of the Forward/Backward Rolls and the Move at Cone Drill. So read the descriptions of those exercises to get a better understanding of what you will be doing. Basically, you will perform Forward/ Backward Rolls for the allotted amount of time, or if no time is given for 5-10s, then you will immediately dribble towards a cone, perform a move, and then explode past the cone at a 45 degree angle. Freestyle Juggle: This Juggle: This drill is as basic as it gets! This is just complete freedom to juggle and try out all the freestyle tricks that you want. Just be sure to be be juggling for the entire time given! Glute Bridges: In Bridges: In this exercise you will get down on your back and bend your knees upwards so that the soles of your feet are flat against the ground and your knees are up towards the ceiling. When ready, you will push through your heels and lift your butt up in the air so that your thighs, stomach, and chest form a straight line. You You will then lower yourself back to the ground and repeat. This exercise targets the glutes! Glute Hamstring Walk-Out: For this exercise you will perform a Glute Bridge (see above exercise) and hold your position at the top. Instead of lowering you butt back to the ground, you will start to walk out your feet, step by step, until your feet are almost fully extended. Be sure to keep your butt off the ground! Once you reach the limit to how far you can walk-out, start to walk back in again until you reach the standard Glute Bridge.targets That is the oneglutes, rep! Continue the walk-outs until you complete the reps. This exercise lower back, and hamstrings! Good Mornings: A Mornings: A classic weightlifting exercise. For this exercise you will grab a barbell and place it on your back as if you are about to perform a back squat. When ready, you will keep your knees slightly bent, but bend from the hips forward until your back is almost parallel with the floor. You You will pause briefly and then extend back up to your starting position. This exercise will target the lower back and hamstrings. Groin Raises: For Raises: For this exercise you will lie on your side and bring your top leg in front of you so that the inside part of your top leg is resting on the ground. You You will then raise up your bottom leg straight up into the air while keeping your leg perfectly straight. This exercise will target the groin.
Handstand Push-Ups: This Push-Ups: This exercise is exactly what it sounds like. You will get into a handstand position and balance yourself against a wall. You You will then attempt to lower yourself until your head barely touches the ground and then push yourself back up to the normal handstand position. If this exercise is too hard for you then just hold the handstand position for as long as you can. This Thi s exercise targets the shoulders! Handstand Tension Hold: Y Hold: You ou will get into a handstand position and balance yourself against a wall. You You will then attempt to lower yourself a few inches so that you are mid-rep of a handstand push-up. You You will then hold this position for f or as long as you can. If this exercise is too hard for you, then you can just hold the standard handstand position for as long as you can. Inside, Outside to Wall Pass (Cont.): This (Cont.): This drill is a combination of an Inside, Outside with both feet and a Wall Pass. You will start by placing yourself about 1-2 yards away from a wall with the ball at your feet. When ready, you will pass the ball against the wall with your right foot so that it returns back to your right foot. You will then tap the ball 90 degrees to your left using the instep of your right foot. This is the start of the Inside, Outside drill. You You will tap the ball again slightly to the left using the outside of the left foot, then tap the ball back to the right using the instep of the left foot, then finally tap the ball again to the right using the outside of your right foot. The ball should now roughly be in its original starting location. You You will then repeat the drill immediately by hitting another wall pass with the right foot. Inside, Outsides: This Outsides: This drill is a simple tight space dribbling combination. You will tap the ball your left using the instep of your right foot. You You will then tap the ball again slightly to the left using the outside of the left foot. Next, tap the ball back to the right using the instep of the left foot, and then finally tap the ball again to the right using the outside of your right foot. The ball should now roughly be in its original starting location. Repeat this pattern as fast as you can while maintaining control of the ball. Inside, Outsides - Single Foot: You will essentially be doing a single foot variation of the above drill. You You will just tap the ball slightly to the left using the instep of your right foot, then quickly tap the ball back to the right using the outside of the right foot. You will then just repeat this over and over again as fast as you can while staying in the same location. Inside Taps to Double Stepover: This Stepover: This drill is a dribbling exercise where you will be moving forward and acting as if you are performing a real move in a game. You You will start by tapping the ball 45 degrees in front of you and to the left using the instep of your right foot. You You will move slightly forward and to the t he left and repeat this same touch, tapping the ball slightly forward and to the left again using the instep of the right foot. You You will then perform a double stepover starting with the left leg and finishing with a final tap 45 degrees to the left with the outside of the left foot.
Isometric Wipers: This Wipers: This exercise is an advanced shoulder and chest exercise! You You will start in the push-up position with your arms fully extended. You You will lower yourself until your chest is just hovering over the ground. You You will then perform the “wipers” by shifting your upper body to the left and back to the right so that you are almost wiping your chest across the ground. Juggle - Head Height Juggle - Juggle: This Juggle: This is just an easier version of the Juggle High Kick - Juggle. You You will start by juggling the ball back and forth as you normally would between your right and left feet. After you get into the rhythm of the juggles, or about 4-6 juggles, you will kick the ball straight up into the air air with the right foot so that it goes about head height (feel free to kick it higher if you have the space and the skill) and then you will trap the ball with the right foot so that you go straight back into alternating juggles again. You You will then repeat this drill with the left foot. Be sure to use the left foot to kick and trap the ball! Do not use your strong foot to kick the ball up every single time. Juggle Shuttle Walk (1, 2, 3, 2, 1): 1): This This drill is a combination of a shuttle run and juggling. You You will place four cones in a line line so that each cone is a yard apart apart from the last. You You will start at either end and start juggling the ball. When ready, you will perform the shuttle run while keeping the ball in the air the entire e ntire time. You You will go from the 0 yard mark to the 1, back to the zero, then to the 2 yard mark, back to the 0, then to the 3, back to the 0, then again to the 2, back to the 0, and finally to the 1, and back to the 0 one last time. Juggle Walk Square: For Square: For this exercise you will simply just start juggling and then start walking around the 3x3 square (or whatever space you have available) for the allotted amount of time or reps. Try Try to complete the full exercise without ever dropping the ball! Jumping Lunges:lunge. In this Drop exercise step forward asground, if you were performing standard forward the you backwill knee down to the but instead of a stepping back to your starting position, you will jump up as high as you can. While in the air you will switch the positioning of your feet so that you land directly into the next lunge. You You will then immediately, drop back down and perform another jump. Continue this pattern for the required amount of reps! Knee Tuck Jumps: This Jumps: This exercise is a dynamic jumping exercise. You You will start standing with your feet slightly wider than shoulder-width apart. When ready, you will squat down slightly, then explode up into a vertical jump as high as you can. The only difference with this exercise is that you will also tuck both legs up to your chest while you are in the air. You You will then land back on both feet in the same position that you started and immediately transition to the next squat and Knee Tuck Tuck Jump.
Leg Raises: This Raises: This exercise is a simple ab movement. You You will lie flat on your back and tuck your hands just underneath your lower back. When ready, you will raise your legs straight up in the air to about 45 degrees. Be sure to keep your legs straight throughout the entire movement. You You will then control the lowering of your legs so that your heels just hover above the ground. Then you will repeat the movement. Looped Passing Complex: This Complex: This is a complex of 4 different Looped Passing Drills: Inside - Inside, Outside - Inside, Inside - Inside (Across), Outside - Inside (Across). You will place a single cone about a yard or two away from a wall and stand just behind the cone with the ball. You You will essentially be doing passing and trapping patterns where you are passing and trapping the ball behind and around the cone. The best way for you to understand the different patterns is to watch the video in the video drill guide. Lying Leg Raises - Single Leg: This Leg: This exercise is the exact same as the Leg Raises exercise above, except that you will only be raising one leg throughout the entire set, and then you will switch legs and repeat. This exercise will target the abs and the hip flexors. Lying Side to Leg Raise: This Raise: This exercise is like a Lateral Glute Kick-Out, but lying down. You You will lie down on your side with your legs straight out beneath you. When ready, you will raise up your top leg bending at the hip so that your foot goes up towards the ceiling. Control the movement up as high as you can go and then back down to your starting position. This exercise will target the glutes! Mountain Climbers: A classic abdominal exercise. You will get down in the push-up position, but with your butt slightly raised in the air. When ready you will raise one leg up to your chest and tap your foot on the ground. As you do so, you will immediately then switch positions of your legs and bring the bottom leg up and the top leg back down. You then repeat climbing motion over and over again as fast as you can forYou thewill allotted amountthis of time. Move at Cone - 2x (Complex): (Complex): For For this drill you will place two cones about 1 yard diagonally apart from each other. You will start a yard back from the first cone and start to dribble at it. You You will perform the move listed, faking outside, and cutting inside toward the second cone. You You will then take a touch or two towards the second cone, then perform the same move, but with the opposite foot, again faking outside and cutting back inside. These are the moves that you will be performing:
Body Feint Stepover Double Stepover Elastico
Move at Cone Complex: For Complex: For this drill you will place one cone right in the middle of your 3x3 space. You You will start at an edge of the box with the ball at your feet. When ready, you will dribble at the cone, perform the move, then push the ball 45 degrees past the cone and explode into the little space that you have left. Be sure to use both the left and right foot when performing these moves. These are the moves that you will be performing:
Body Feint Stepover Double Stepover Elastico
Move at Cone to Cruyff Turn: For Turn: For this drill you will place one cone right in the middle of your 3x3 space. You You will start at an edge of the box with the ball at your feet. When ready, you will dribble at the cone, perform the move, then push the ball 45 degrees past the cone and explode into the little space that you have left. As soon as you are about to run out of space, perform a Cruyff Turn Turn to stop the ball and your momentum. Be sure to use both the left and right foot when performing these moves. These are the moves that you will be performing:
Body Feint Stepover Double Stepover Elastico
Nordic Hamstring Falls: This Falls: This exercise is best done with a partner to hold onto your heels, but if you do not have someone around to help you, then you can place your feet underneath a couch or bed frame or something that will keep your feet firmly locked into place. Basically, for this exercise you will go down on your knees and have someone or something hold down as thebest back your ankles slowly leanwill forward and control your descent asofyou can to thewhile floor.you This exercise work your hamstrings! Octagon Drill - Cut-Back: This Cut-Back: This drill is a first touch drill done with a wall. You will stand about a yard or two away from a wall and create an Octagon around you by placing 8 cones equally spaced around you. The Octagon should have a rough diameter of about 2 yards. When ready you will hit a ball through the top of the Octagon so that it hits the wall and re-enters back through the top of the Octagon back to your feet. You will then take a touch forward through the top t op side, then cut-back, re-enter the Octagon and hit another pass against the wall. This time instead of taking your touch forward through the first side, you will take your touch diagonally forward and to the right through the second side, cut-back, and restart the drill. You You will do this 8 times so that you go through all 8 sides of the Octagon.
Outside Taps to Body Feint: This Feint: This is a tight space dribbling exercise where you will be moving forward and acting as if you are performing a real move in a real game situation. Start towards the back of your space and take a few touches forward and diagonally using the outside part of your foot. This is the outside taps portion of the drill. This will then set ourself up to perform a Body Feint. You You will fake towards the direction that you were originally tapping towards, then cut the other direction. Take Take a touch or two into space, then turn around and repeat. Outside Taps to Elastico: This Elastico: This is a tight space dribbling exercise where you will be moving forward and acting as if you are performing a real move in a real game situation. Start towards the back of your space and take a few touches forward and diagonally using the outside part of your foot. This is the outside taps portion of the drill. This will then set yourself up to perform an Elastico. You You will fake towards the direction that you were originally tapping towards, then cut the other direction. Take Take a touch or two into space, then turn around and repeat. Outside Taps to Stepover: This Stepover: This is a tight space dribbling exercise where you will be moving forward and acting as if you are performing a real move in a real situation. Start towards the back of your space and take a few touches forward and diagonally using the outside part of your foot. This is the outside taps portion of the drill. This will then set yourself up to perform a Stepover. You You will fake towards the direction that you were originally tapping towards, then cut the other direction. Take Take a touch or two into space, then turn around and repeat. Pancake Complex: In Complex: In this drill you will work on the freestyle juggling move, “The Pancake” as well as its other variations. A Pancake is when you plant your foot on the ground firmly, then allow the ball the drop down on top of your foot. f oot. The ball should bounce up off your foot high enough so you can continue juggling. These are the pancakes that you will practice:
Pancake (Off the Toes) Instep Pancake (Off the Instep of the Foot) Outstep Pancake (Off the Outside of your Foot) Heel Pancake (Off the Heel of your Foot)
Pike Push-Ups: This Push-Ups: This exercise is a variation of a standard push-up that targets the shoulders. You You will get into a push-up position, but walk your feet closer to your hands so that your butt rises in the air toward the ceiling. You You should form an upside down “V”. When ready you will perform a push-up, but the higher angle will result in the shoulders being targeted instead of the chest. Pistol Squat: This Squat: This exercise is a single leg squat with the other leg raised straight out in front of you like a barrel of a pistol. You You will try to squat down as low as possible to perform these, but if this is too difficult you can just do half or even quarter squats.
Plank: The Plank: The classic plank exercise. Get down on your feet and your forearms. Get as straight as a plank, and squeeze the abdominals. Stay in that position for the allotted amount of time. Plank to Push-Up: This Push-Up: This exercise is a variation of the plank exercise above. You You will get into a standard plank position, and then when ready you will raise up to the push-up position, then immediately drop back down to the plank position, then raise back up to the push-up position. You You will continue this movement for the allotted amount of time ti me or reps. This exercise will incorporate more chest/shoulders, and be more advanced than the typical plank. Progression Juggle: In Juggle: In this drill you will perform one juggle with the right foot, then one juggle with the left foot, then two juggles with the right foot, then two juggles with the left foot, then three juggles with the right foot, etc. until you get up to 10 juggles (or the allotted number number of juggles). Once you get up to your target target number you will immediately work your way back down to 1 juggle with each foot. Pull-Back Tap Repeats: This Repeats: This is i s a tight space, pattern style dribbling exercise. You will start by performing a pull-back tap, which is when you drag the ball back behind you with the sole of your foot, then tap the ball behind the other leg using the instep of that same foot. You will then let that ball roll out slightly and perform a pull-back tap with the other leg. You will continue this over and over again for the required amount of time. For this exercise to go smoothly, your Pull-Back Taps Taps are not going to be a perfect 90 degrees. Then will have to be almost 45 degrees in order to not have to turn. Pull-Ups or Table Rows: Ideally Rows: Ideally you will be performing Pull-Ups for this exercise, but if you do not have anywhere that you can perform a pull-up, then do the standard table row instead. Reminder: The pull-up is when you grip the bar with your palms facing away from your body. Push-Up (One Hand on Ball): This Ball): This exercise is just a standard push-up, but you will place one hand on top of a soccer ball. This will require more stability and give your body an uneven surface to perform push-ups. Push-Ups (Both Hands on Ball): This Ball): This exercise is just a standard push-up, but you will place both of your hands on top of a soccer ball. This will require much more stability than the standard push-up and also require a narrower grip which will work the triceps more than the chest. Push-Ups (Feet Elevated): This Elevated): This exercise is just a standard push-up, but you will place both of your feet on an elevated surface such as a chair or bench. This will increase the angle of the push-up and increase the difficulty of the press.
Reverse Lunges: This Lunges: This exercise is exactly like the Forward Lunges, except that instead of stepping forward into the lunge, you will step backward into the lunge. The same applies as in the forward lunge, you will still drop your back knee to just above the ground, and you will still return to your starting position between each rep. Ronaldinho Drill: This Drill: This drill is a staple amongst my Become Elite Channel. Throw down all the cones or objects that you have in a messy blob of obstacles. Try Try to space them out slightly so that you have enough space to dribble through and around everyting. When ready, simply start the timer and start dribbling around/through the mess of cones/objects. The goal is to go as fast as possible while dribbling around as creatively as possible. Russian Twists w/ Ball: For Ball: For this exercise, sit on your butt with knees bent so that your feet are flat on the floor. When ready, you will lift up your feet and grab the soccer ball in your hands. You You will then tap the soccer ball on the ground on one side of your body, then twist and tap it over on the other side. You You will repeat this sequence. Seated Juggle: For Juggle: For this exercise, sit on your butt with knees bent so that your feet are flat on the floor and your arms are supporting you behind you. When ready, drop the ball at your feet and start juggling while remaining seated on the ground. Shuttle Run (1, 2, 3) Complex: Complex: This This complex is made up of different variations of a shuttle run where you perform a different cut/turn at each mark. So for this drill you will place four cones on the ground all spaced out by 1 yard. You You will start at the end of the line with the ball at your feet. When ready, you will perform a doggy or shuttle run by dribbling to the 1 yard mark, then back to your starting position, then to the 2 yard mark, then back to your starting position, then to the 3 yard mark, and back to your starting position. You You will perform the following cuts/turns at every mark in the shuttle run. For example, you would perform the inside cut with the right foot at every turnwould of therepeat shuttlewith run. the Youleft You would repeat this for the move required amount of cut/turn. sets. Then you foot. Then you would on to the next Inside Cut Outside Cut Pull-Backk Tap Pull-Bac Front Drag-Back Cruyff Turn Rivelino Riveli no Turn Shuttle Run (1, 2, 3, 3, 2, 1): This 1): This drill is another Shuttle Run, but you will go in this pattern: 0 yard, 1 yard, 0, 2, 0, 3, 0, 3, 0, 2, 0, 1, 0. You will not repeat this drill for each and every cut/turn. Feel free to use any cut/turn that you’d like at any of the turns of the Shuttle Run. Just perform the total number of sets of the Shuttle Run.
Shuttle Run (3, 2, 3, 2): This 2): This drill is another Shuttle Run, but you will go in this pattern: 0 yard, 1 yard, 0, 3, 0, 2, 0, 2, 0, 3, 0. You will not repeat this drill for each and every cut/turn. Feel free to use any cut/turn that you’d like at any of the turns of the Shuttle Run. Just perform the total number of sets of the Shuttle Run. Side Lunge: The Lunge: The Side Lunge or Lateral Lunge is when you step out directly to the side and rock back into low squat to that side. Be sure to step out far enough so that you have proper mechanics and make sure that your butt is pushing back. Side Planks: This Planks: This is the classic ab exercise where you support yourself up by one of your forearms and the side of your foot. You You want your body to be as straight as a plank. If you’d like you can add some twists or dips to make this exercise even harder. Single Leg Calf Raises: For Raises: For this exercise, you will stand off a stair step if you have one, but if you don’t you can do this from a flat surface. You You will stand on one leg and perform a calf raise. Try Try to get full extension and flexion at the top and the bottom! Single Leg RDLs: This RDLs: This exercise is a single leg romanian deadlift. You You will balance yourself on one leg with the other leg bent behind you. When ready, you will lean forward until your upper body and back leg are parallel to the ground. You You will then slowly lift back up to your starting position. You You will work on stability as well we ll as hamstring strength. SL Bent Knee Calf Raises: This Raises: This exercise is just like the “Single Leg Calf Raises”, but you will slightly bend your knee to work the soleus. This will replicate a seated calf raise machine while the standing calf raises replicate a standing calf raise machine. SL Drop Squat: For Squat: For this exercise you will stand on a chair, bench, or platform OR you can just keep one leg off the ground while doing this exercise. This is essentially a single squat, but with extra focus on off, the you eccentric motion or the “drop”. You will You stand onleg a platform with one leg hanging will slowly lower yourself down, pause for a second, and then lift yourself back up to the starting position. SL Glute Bridge: See Bridge: See “Glute Bridge”. You You will perform that exercise but with one leg raised straight in the air. SL RDL to Explosive Jump: See Jump: See “Single Leg RDLs”. You will perform a SL RDL, but once you lower yourself so that you are parallel to the floor, instead of returning back to your starting position, you will explode up into a single leg jump and drive your back leg and knee forward and up. Ideally, you’ll land back on the same leg and repeat the exercise again. SL Wall-Sit: This Wall-Sit: This is just like a standard wall-sit, but you will raise one leg off the ground.
Snake Drill: For Drill: For this drill you will wi ll create four equal sized lanes in i n your 3x3 square. This means that each lane, will be just under a yard in width. You You will essentially dribble up one lane, turn into the next lane, dribble down the next lane, turn into the next lane, dribble up the third lane, turn into the last lane, then dribble back down the last lane. Once you reach the end of the path, you will cut 180 degrees, then return exactly the way you came until you reach your original starting position. The movement you are making should resemble a snake slithering back and forth. Spell Name Sole Rolls: This Rolls: This exercise is a fun tight space dribbling exercise. You will grab the ball under the sole of your foot. You You will then imagine the ball is coated in paint or ink and you need to roll the ball across the ground to spell out your name. It of course will not be perfect, but the idea is to have complete control over the ball in this tight space. Spider Crawl: This Crawl: This exercise is a push-up and a side crunch were combined into a single exercise. You You will get into the push-up position. When ready, you will lower yourself to the ground just as if you were doing a push-up, but while you do this you will also lift one foot off the ground and bring that knee up to the same side elbow. As you push up back into the starting position, you will return the foot as well. The next time you drop down to a push-up you will bring the other leg up to that side’s elbow. Square Cut Drill (2 yds): Create yds): Create a 2x2 yard square within your 3x3 yard square.You will stand at the edge of any of the four sides of your 2x2 yard square. When ready, you will dribble around the square cutting sharply at each corner until you reach back to your starting position. If it’s a timed set, you will continue to dribble until the time has commenced. If there is a number of sets you will stop after one revolution, catch your breath, and repeat. When you dribble clockwise you will be using your right foot, and when you dribble counter-clockwise you will be using your left foot. Squat Jumps: Exactly Jumps: Exactly what it sounds like. You You will start in a standing position with your feet slightly wider than shoulder width, you will squat down to a full squat, then you will explode up into a jump as high as you can. As soon as you land you will wi ll immediately transition into the next rep. Stair Step Dribble (2 Touches): In Touches): In this drill you will dribble in the formation of a staircase. You You will start at the back right corner of your 3x3 square. When ready, you will take two small touches forward using the outside of your right foot, then you will roll the ball twice to the left, then you will take two small touches forward, then once again, roll the ball two times to the left. You You will continue this thi s until you get to the opposite side. As soon as you run out of space, you will stop the ball, then tap the ball twice back to the right using the outside of your right foot, then you will drag the ball twice backwards, then tap the ball again twice to the right until you return back to your starting spot. Switch sides and locations for your left foot.
Standing Calf Raises: Exactly Raises: Exactly what it sounds like! You will stand up straight (grabbing onto something for balance if you need) and stand up on your tip toes to perform a calf raise. Ideally, you’ll do this exercise off a curb, step, or some sort of platform so you can drop down lower and get even more range of motion. Standing Glute Side Kick-Out: For Kick-Out: For this exercise you will be standing straight up and holding onto something stable for balance. When ready, you will shift your weight to one leg and raise the other leg laterally out to the side. Keep your leg as straight as possible while you do this. Be sure to go slow and control the movement. You should feel this in your glute! Step-Up Jumps: See Jumps: See “Step-Ups” to get an idea of what a standard step-up looks like. When ready, you will perform a step-up, but instead of simply stepping up on top of a platform or bench you will explode upwards into a jump. As you come back down you will catch your fall slightly by planting the same foot back on the bench to slow your descent, but continue all the way back down to the ground. Do not try to land on the bench or platform. Step-Ups: For this exercise you will need a bench, chair, or some platform to step up Step-Ups: For on to. Ideally, you’d like this just high enough so that your leg is at 90 degrees when you place your foot on top of it. When ready, you will push off your stepping foot and bring yourself up onto the platform. If you want you can continue to raise the back leg so that the knee raises up in front of you. You You will then drop back down to the ground and repeat the exercise. Supermans: For this exercise you will lie flat on your stomach with your arms stretched Supermans: For out to your sides. When ready you will raise all of your limbs up off the ground so the only part of your body touching the ground is your pelvis and stomach. You You will squeeze and hold the position for a brief second and then return back to the ground. This exercise will work the lower back. Table Row: This Row: This is essentially an inverted row, but using a table or chair as the bar. In this exercise you will wi ll need a table, chair, TRX bands, or some sort of bar or platform that you can get underneath and grab ahold of. The best thing that I’ve found to work is a sturdy chair or a corner of a table. You You will get underneath the chair or table so that you are on your back. Lift your arms up and grab ahold of the chair or table and when ready, you will pull your chest up. You You will then lower yourself back down and repeat for the required amount of reps. Table Row + Hold: See Hold: See “Table Row”. You will perform a Table Row, but when you pull your chest up to the table/chair/bar you will pause and hold for the allotted amount of time. If there is no time and instead you just see a number of reps, then hold for a few seconds before lowering yourself back down, then repeat for the required amount of reps.
Tap, Tap, Roll: This Roll: This is a tight space dribbling pattern. You You will start by tapping the ball with the instep of your right foot over to your left foot. You You will then tap the ball back to the right using the instep of your left foot. Finally, you will then roll over the ball using the sole of your right foot so that you roll the ball back over to your left side. You You will then repeat the sequence, but this time starting with the left foot. You You will do this over and over again for the allotted amount of time, trying to go as fast as you can while maintaining control of the ball. Tap-Up Complex: A Complex: A tap-up is essentially a half-volley version of a juggle. When you are juggling, you will let the ball fall to the ground, as it does, you will allow it to bounce on the ground. As soon as it’s bouncing up, you will slip your toe underneath the ball and simply lift up your foot f oot slightly just giving the ball a little boost. You You will let the ball go up, fall down, and bounce again, but again you will slip your foot underneath and lift it up again. This is a complex, because you will perform three different variations of this exercise. You will do this using only the right foot, only the left foot, and alternating between the left and right feet. Tennis Ball Below Knee Juggle: See Juggle: See “Below Knee Juggle” to get an idea of what this drill should look like. The only difference is that you will be using a tennis ball instead of a soccer ball. Tennis Ball Juggle: This Juggle: This is just juggling with a tennis ball. Feel free to use whichever foot you’d like or even whatever part of the body that you’d like. Just try to keep the tennis ball up in the air and off the ground. Tennis Ball Two Touch Juggle: See Juggle: See “Two Touch Juggle”. You will do that, but instead of a soccer ball you will use a tennis ball. Tennis Ball Waist Height Juggle: See Juggle: See “Waist Height Juggle” to get an idea of what this drill of should look ball. like. The only difference is that you will be using a tennis ball instead a soccer Thai Crunch: A Crunch: A Thai Crunch is i s a combination of a side plank and a side crunch. You You will get into the side plank position (See “Side Plank”), and then while balancing in this position you will crunch your top side by lifting the knee of your top leg toward your upper body and bringing your top arm down towards your knee. k nee. Tight Cone Weave Complex: For Complex: For this drill you will need to create a line of cones so that each cone is about 6 inches apart from each other. Place as many cones down as you’d like. You You will then weave through these cones with the ball, but you will do the following variations: Right Foot Only Small Touches, Touches, Left Foot Only Small Touches, Touches, Right Foot Only Big Touches, Touches, Left Foot Only Big Touches, Touches, and Inside-Outsides with wit h both feet.
Tight Cone Weave - Sole Complex: For Complex: For this drill you will need to create a line of cones so that each cone is about 6 inches apart from each other. Place as many cones down as you’d like. This is the exact same as the normal Tight Cone Weave, but instead of dribbling through the cones you will roll the ball through the cones using the sole of your foot. In this complex you will do the following variations: Right Foot Only, Left Foot Only, and Both Feet. Tight T-Cone Drill: For Drill: For this exercise you will place four cones in the shape of a “T”. Place a cone at each of the three ends and one cone where the two lines meet. Your “T” should be about 2.5 yards tall and 2 yards wide so that it just barely fits in your 3x3 yard square. You You will start at the bottom of the “T” with the ball. When ready you will perform the T-Cone Drill which is where you dribble from the bottom of the “T” to the center cente r cone. You You will round the cone 90 degrees to the right and dribble out to the right cone. You You will round this cone 180 degrees and dribble all the way over to the far left cone. You You will round the far left cone 180 degrees and dribble back to the center cone which you will round 90 degrees and dribble back to your original starting position. Tight Zig Zag Cone Weave Complex: For Complex: For this drill you will create a miniature version of the Zig Zag Cone Weave. Try Try to place at least 2 cones on each side, but if you think you can manage, then place 3 cones on each side of the weave. You You will start at either end and when ready you will dribble around each cone in a zig zag formation, rounding each cone sharply until you reach the end of the weave. In this complex you will perform four different variations: Right Foot Only, Left Foot Only, Inside Cuts Only, and Outside Cuts Only. Tight Zig Zag Weave - Reverse Turn: For this drill you will create a miniature version of the Zig Zag Cone Weave. Try Try to place 2 cones on each side of the weave. You will start at either end. When ready you will dribble out to t o the first cone, but you before the cone. Instead rounding theallcone, you around will chop theare ball will withstop the just outside of your foot 3-4 timesofuntil you turn the way and facing the next cone of the weave. You You will repeat this movement at every cone. When dribbling to the right you will use the right foot and chop with the outside of the right foot turning clockwise until you are facing the next cone. When dribbling to the left you will dribble with your left foot and chop with your left foot so that you are turning counter clockwise until you face the next cone of the weave. Toe Touch ouches: es: For For this exercise you will lie on your back with both legs straight up in the air so that your soles are pointed at the ceiling. When ready, you will crunch up and touch your toes with your hands (or at least try to touch your toes). This exercise will work the abdominals!
Triangle Drill - 2 yards: For yards: For this drill you will create a triangle by placing three cones on the ground. Your triangle should be an equilateral triangle and each side should be about 2 yards in length. You You will start at the bottom edge of the triangle with the ball at your feet. When ready, you will dribble around the triangle as fast as you can cutting sharply at each corner until you return back to your starting location. Two Touch Juggle: This Juggle: This is a juggling exercise where you will alternate juggling with two touches between your right and left foot. So you will go right foot juggle, right foot juggle, left foot juggle, left foot juggle, right foot juggle, etc. V-Taps - Single Foot: This Foot: This exercise is i s a single leg variation of the standard V-Taps. V-Taps. You will do the follow pattern over and over again as fast as you can (This is the right foot version): Instep tap 45 degrees to the front left, sole drag back to starting position, outside tap 45 degrees to the front right, sole drag back to the starting position, repeat. V-Tap Complex: For this complex you will do V-T V-Taps aps with both feet, just the right foot, and just the left foot. The single leg version is described above, but when doing the V-Taps V-Taps with both feet you will do the following pattern: Right foot instep tap 45 degrees to the front left, right foot sole drag back to the starting position, right foot instep tap to stop the ball in front of you, left foot instep tap 45 degrees to the front right, left foot sole drag back to the starting position, left foot instep tap to stop the ball in front of you, and repeat. V-Taps to 90 Degree Cut-Back: For Cut-Back: For this drill you will perform single leg V-Taps V-Taps for the allotted amount of time (if no time is listed, then perform 3-4 reps). Then, transition immediately into the 90 Degree Cut-Back Drill. See “90 Degree Cut-Back Drill” for a description on how to do that drill. V-Taps to Cone Weave: Weave: For For(ifthis will perform single leg V-Ta psThen, for transition the allotted amount of time no drill timeyou is listed, then perform 3-4V-Taps reps). immediately into a Tight Cone Weave. See “Tight Cone Weave” for a description on how to do that drill. Feel free to weave through the cones however you’d like! V-Taps to Figure 8 Swoop: For Swoop: For this drill you will perform single leg V-Taps V-Taps for the allotted amount of time (if no time is listed, then perform 3-4 reps). Then, transition immediately into the Figure 8 Swoop Drill. See “Figure 8 Swoop” for a description on how to do that drill. V-Taps to Ronaldinho: For Ronaldinho: For this drill you will perform single leg V-Taps V-Taps for the allotted amount of time (if no time is listed, then perform 3-4 reps). Then, transition immediately into drill.the Ronaldinho Drill. See “Ronaldinho Drill” for a description on how to do that
V-Ups: For V-Ups: For this exercise you will lie on your back with your arms outstretched above your head and your legs stretched out below you. When ready you will bend at the hips and raise your legs and your upper body up to form a “V”, but you will continue to crunch in until your hands touch your toes/shins. Once you touch your toes/shins you will lower yourself back to the starting position. Varied Gated Dribble: For Dribble: For this drill you will place tiny “gates” in a random zig zag line from one side of the square to the other side. These “gates” will be made by placing two cones side by side so that they are about 6-12 inches apart. You You will start at one side and work your way through every single gate until you get to the other side. Try Try to place these gates in challenging spots so that you are forced to pick your head up to find where you need to go next. Waist Height Juggle Complex: This Complex: This drill is simply juggling, but making every single juggle come up to about waist height. You will do three variations of this drill drill in this complex: Right Foot Only, Left Foot Only, and Alternating Feet. Wall Pass to Inside, Outside - (Cont.): For this drill you will stand about 1-2 yards away from a wall. You will hit a firm wall pass against the wall so that the ball rebounds directly back to you. As soon as you receive it, you will transition immediately into a single rep of the Inside, Outsides with both feet. See, “Inside, Outsides” for a reminder of how to do this drill. After performing one rep of the Inside, Outsides you should be back almost exactly where you started, and you will hit another wall pass and continue the t he drill for the allotted amount of time or reps. Wall Pass to Inside, Outside - SF (Cont.): (Cont.): This This is the same exact exercise as described above, but instead of performing the Inside, Outside with both feet you will perform a Single Foot variation of the Inside, Outside. See “Inside, Outside Single Foot” for a reminder about how to do that drill. Again, this thi s drill will be continuous, so don’t stop between each rep. Try Try to make it fluid! Wall Pass to Pull-Back Tap (Cont.): For this drill you will stand about 1-2 yards away from a wall. You will hit a firm wall pass against the wall so that the ball rebounds directly back to you. As soon as you receive it, you will transition immediately into a Pull-Back Tap. See, “Pull-Back Tap Tap Repeats” for a reminder of how to do that drill. You You will then perform another Pull-Back tap with w ith the opposite leg to bring the ball back to the starting position. You You will now hit another wall pass and continue the drill for the allotted amount of time or reps.
Wall Pass to V-Taps: For V-Taps: For this drill you will stand about 1-2 yards away from a wall. You will hit a firm wall pass against the wall so that the ball rebounds directly back to you. As soon as you receive it, you will transition immediately into a single rep of a V-Tap. You can do either a Single Leg V-Tap or a V-Tap with both feet. After one rep you should be back to the starting position. You You will now hit another wall pass and continue the drill for the allotted amount of time or reps. Wall-Sits: This is just the classic Wall-Sit exercise. Simply find a wall, place your back Wall-Sits: This up against the wall. Squat down the wall so that your legs form a 90 degree angle at the hip and the knee, and hold that position for the allotted amount of time. Wide Grip Push-Ups: This Push-Ups: This drill is just a regular push-up except that your hands are going to be wider than a standard push-up hand placement. This hand placement will target the chest more instead of the triceps. Zig Zag Swoop Drill: For this drill you will create a standard Zig Zag Weave by placing 4-6 cones in the zig zag formation. Instead of weaving around the cones, you will dribble to each cone and swoop the ball around the cone using the instep of your foot to drag the ball in an arcing motion.
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