ages u14+ 3-5 times per week 60 minute training ......the above homework routine is for a period of...
TRANSCRIPT
TRAINING GUIDEWEEK 2
AGES U14+● 60 Minute Training Session ● 3-5 Times per Week● Focus: Performance, Fast Footwork, Dribbling, Juggling, Moves● Practice Breakout:
○ Activity 2-1: Performance - Bodyweight Strength Circuit (10 Minutes)○ Activity 2-2: Fast Footwork - Shuffles (10 Minutes) ○ Activity 2-3: Juggling - Perfect Form & Freestyle (10 Minutes)○ Activity 2-4: Defender at Angle - Moves (10 Minutes)○ Activity 2-5: Defender in Front - Front Move Finishing (10 Minutes)○ Activity 2-6: Challenge - Jugglefest Test (10 Minutes)
The above homework routine is for a period of time when you are not team training. During periods of time when you are team training, reduce the number by 1 or 2 times per week.
Inspire others with your training videos with the hashtag #LUFCWORKFROMHOME
PERFORMANCE - BODYWEIGHT STRENGTH CIRCUITACTIVITY 2-1 (10 MINUTES)
● Complete Warm-Up, Circuit 1 & Circuit 2 ● Great for a total body workout ● Strength and power development, ● Functional strength and overall fitness● Bodyweight only● No equipment necessary● Challenge yourself to complete as many
reps as possible in the specified time
● High Knees (30 seconds)● Butt Kicks (30 seconds)● Carioca (30 seconds)● Leg Kicks (30 seconds)● Rest (30 seconds)
AC
TIVI
TYW
arm
Up
CIR
CU
IT #
1C
IRC
UIT
#2
● Transverse Lunge R/L (30 seconds)● Declined Pushup (30 seconds)● Reverse Lunge Runner R/L (30 seconds)● Dips (30 seconds)● Skater Jumps (30 seconds)● Squat Jumps (30 seconds)● Clap Pushup (30 seconds)● Rest (20 seconds)
● Transverse Lunge R/L (30 seconds)● Declined Pushup (30 seconds)● Reverse Lunge Runner R/L (30 seconds)● Dips (30 seconds)● Skater Jumps (30 seconds)● Squat Jumps (30 seconds)
JUGGLING - PERFECT FORMACTIVITY 2-2 (10 MINUTES)
DEMONSTRATION
● Set up a square grid● Juggle inside while staying inside the grid● One foot vs. Alternating feet● One thigh vs Alternating thighs
● Toes pointed out & ankle locked● Foot raises to waist level to meet the ball● Touch ball with shoelaces● Beginners can let the ball bounce between
juggles● For thigh juggling, raise thigh so it is parallel to
the ground
AC
TIVI
TYVI
DEO
STI
PS
Juggling - Single Foot Right Foot Only, Left Foot Only
Juggling - Alternating Feet Right Foot Then Left Foot
Juggling - Single Thigh Right Thigh Only, Left Thigh Only
Juggling - Alternating Thighs Right Thigh Then Left Thigh
FAST FOOTWORK - SHUFFLESACTIVITY 2-3 (10 MINUTES)
DEMONSTRATION
● Stand over the ball● Legs on both sides of the ball● Knees slightly bent, arms bent at the side● 30 Seconds Fast / 15 Seconds Rest
● Ankles locked and feet not floppy● Body always balanced & in control ● Head forward (not looking up nor down)● Head on a swivel - sneak looks left / right● Head on swivel / don’t stare at the ball● Use middle inside of foot to big toe
AC
TIVI
TYVI
DEO
S Box Touches Inside of both feet back and forth
Box Touches + Slides Box Touches - and Infinities
Box Touches + Triangles Box Touches out with one foot and pull back with othe
Box Touches + Chop Box Touches + Chop
TIPS
INSTRUCTIONAL
● Start off at an angle to the defender / cone● Dribble at the cone with a pinky toe touch● Execute the move in front of the cone● Don’t get too close, and explode away
● Shoelace or pinky toe setup● Toe down, firm ankle● Speed variation (fast-slow-fast)● Explode on final touch at an angle away● Touch the ball with every step● Head up for vision
AC
TIVI
TYVI
DEO
S
Ronaldo Chop Neymar and RonaldoZidane Opposite foot grabXavi - Circle Turn Three touches make a circle Iniesta - La Croqueta Squat In or Stop SquatInside Turn 240 2 Inside Foot TouchesOutside Turn 240 2 Outside Foot TouchesCrossover 240 1 Crossover + 1 Inside TouchV-Move 240 V-Move off the dribble
TIPS
DEFENDER AT ANGLE - ANGLE MOVE FINISHINGACTIVITY 2-4 (10 MINUTES)
FINISHING - FRONT MOVESACTIVITY 2-5 (10 MINUTES)
DEMONSTRATION
AC
TIVI
TYVI
DEO
STI
PS
● Dribble at a cone/defender● Use the correct dribble set up ● Execute a move in front of the cone ● Quickly shoot (within 1 second)
● Set up move● Use inside, shoelace, or pinky toe set up● Speed variation (fast-slow-fast)● Touch the ball with every step● Keep your head up● Strike with your toe down & locked ankle● Strike thru the middle of the ball● Land on your striking foot
William Inside of foot setup - ball fakeStep Over Shoelace setupDouble Step Over Shoelace setupBody Fake Shoelace setupDouble Body Fake Shoelace setupSole Drag Inside setup
JUGGLING - JUGGLEFESTACTIVITY 2-6 (10 MINUTES)
DEMONSTRATION
● Perform the juggling test-Right foot only / Left foot only-Right knee only / Left knee only-Alternating Right/Left feet-Alternating Right/Left knee-Freestyle with any part of your body
● Record your results!
● Use perfect form - it simulates the form used when striking the ball in a game
● Toes pointed out & ankle locked● Knee bent● Strike ball with the laces
AC
TIVI
TYVI
DEO
STI
PS
Juggling - Single Foot Right Foot Only, Left Foot Only
Juggling - Alternating Feet Right Foot Then Left Foot
Juggling - Single Thigh Right Thigh Only, Left Thigh Only
Juggling - Alternating Thighs Right Thigh Then Left Thigh