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TRANSCRIPT
Upper Darby High School
Girls’ Soccer 2020Summer Workout
Packet
1
Hello All!
Welcome Back! I am looking forward to this season very much. Please utilize this packet to help you prepare and train for the season. The following expectations will be used as guidelines for making the team. Please let me know if you have any questions about any drill or description in this packet. The more work we put in over the next three month will help contribute to the success we have this season. Please take the time to read the packet, watch the embedded videos and read the articles linked. It is a lot of information, but the goal is to help us be as competitive as possible. Every drill in this packet is beneficial for field players. Goalkeepers, I have indicated specific pages for you to focus on with the label *Beneficial for Goalkeepers* on the page. Feel free to reach out to me via email or text if you need anything!
- Coach [email protected]
518-376-7795
In order to make the Varsity Team you need to meet one out of three during tryouts. In order to play in a Varsity Game, you need to meet two out of the three following requirements:
15 consecutive feet only juggles (preferably using both feet) Pass the technical test (see page 9) in under 4 minutes 30 seconds Pass two fitness tests in the expected time, possible fitness tests:
o 300s (workout 6): 75 seconds, 2 out of 3 setso 100s (workout 1): 20 seconds down field, 60 seconds back; 8 consistent sprintso Cones (workout 7): 40 seconds without ball; 50 seconds with ballo Timed Mile: 7 minutes, 30 seconds
In order to make the Junior Varsity Team you need to meet one out of three during tryouts, in order to play in a Junior Varsity Game, you need to meet two out of the three following requirements:
4 consecutive feet only juggles (preferably using both feet) Pass the technical test in under 6 minutes, 30 seconds Pass one fitness test in the following times
o 300s (workout 6): 90 seconds, all 3 setso 100s (workout 1): 30 seconds down field, 70 seconds back; 8 consistent sprintso Cones (workout 7): 60 seconds without ball; 70 seconds with ballo Timed Mile: 10 minutes
For those who want to play in college, the following would be considered “ideal” times/scores: The ability to walk across the field while juggling. Continuous juggling for 5 or more minutes.
Record of 500 feet only juggles or more. Pass the technical test in under 2 minutes 30 seconds Pass all fitness tests in the ideal time
o 300s: 62 seconds, all 3 setso 100s: 15 seconds down field, 45 seconds back; 8 consistento Cones: 35 seconds without ball; 40 seconds with the ballo Timed Mile: 6 minutes, 15 seconds
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Table of Contents:
Page 4 & 5- Sample workout schedule Page 6 & 7- Warm Up Exercises. Be sure to warm up
before EVERY exercise and cool down afterwards. Page 8 & 9- Fitness and Conditioning Workouts Page 10- Technical Test Page 11-18: Technical and Ball Training Exercises/Drills Page 19-22: Agility, Balance and Core (ABCs) Page 23: Speed and Agility Circuit Page 24 and 25: Positional Drills Page 26: Positional Expectations Page 27-29: Terms to Use on the Field Page 30: Formation Articles to Read Page 31: Good social media accounts and resources to get
additional drills Page 32: Winning Isn’t Normal Page 33 & 34: Control the Controllables
While you are not expected to follow this packet in its entirety, you will be expected to come into preseason fit and ready to compete. Use it as a guide to train. This season, we will be working on building our team identity and culture while improving individually and collectively. We want to build on the growth we made last season and not take any steps backwards. The time you put in NOW will only benefit the team come preseason. Feel free to reach out with any questions about drills in the packet. Anything in this packet is fair game for tryouts. Coaches will determine whether or not more or less fitness tests will be needed based on the preparedness of players on days 1 and 2 of tryouts.
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May 2020- The May Challenge will guide workouts and drills. You are encouraged to this packet to supplement the May Challenge.
June 2020Sun Mon Tues Wed Thurs Fri Sat
31OFF
1 (June)Workout 1
Ball Drill 1
2Workout 2
Ball Drill 2ABCs
3Workout 3
Ball Drill 3
4Workout 4
Ball Drill 4Speed and Agility
5Workout 5
Ball Drill 5
Core
6Workout 6
Ball Drill 6
7OFF
8Workout 7
Positional Drills
9Technical Test20 minute slow run
10Juggle for 30 minutes
Workout 1
11Workout 2
Ball Drill 1
Core
12Workout 3
Ball Drill 2
13Workout 4
Ball Drill 3
Core14
OFF
15
Workout 5
Ball Drill 4
16
Workout 6
Ball Drills 5
Core
17
Workout 7
Ball Drills 6
18
Technical Test25 minute hard run
19
Juggle for 20 minutes
Speed and Agility
20
ABCs
Positional Drills
21
OFF
22
CHOOSE
23
YOUR
24
OWN
25
DRILLS
26
THIS
27
WEEK!
4
June/July 2020Sun Mon Tues Wed Thurs Fri Sat
28OFF
29Ball Drills (choose 2)
20 minute run
30Technical Test
Workout 6Core
1 (July)Technical Test
Workout 7Core
2Technical Test
Workout 1Core
330 minute feet only juggling
4
OFF
5
OFF
6Workout 1
Ball Drill 1
7Workout 2
Ball Drill 2
8Workout 3
Ball Drill 3
9Workout 4
Ball Drill 4
10Workout 6
Ball Drill 5
11Workout 7
Ball Drill 6
12OFF
13CoreJuggling10 minute run as hard as you can
14Core Juggling15 minute run 90% pace
15CoreJuggling20 minute run 85% pace
16Core Juggling25 minute run 75% pace
17Core Juggling30 minute run, 75% pace
18CoreJuggling35 minute run, vary sprint/jogs
19
OFF
20
Workout 2Ball Drill 1
21
Workout 3Ball Drill 2ABCs
22
Workout 4Ball Drill 3Core
23
Workout 5Ball Drill 4Positional Drills
24
Juggling Ball Drill 5Core
25
JugglingBall Drill 6Core
26OFF
27PICK
28WORKOUTS
29YOU
30NEED
31TO
1 (August)PREPARE
2
FOR
3
PRESEASON!
4Technical TestWorkout 6Core
5Technical TestWorkout 7Core
6Technical TestWorkout 1Core
7Go Light- juggling, technical test
8OFF- Rest, Recover, Eat Well
9OFF
10Technical TestWorkout 6Core
11Technical TestWorkout 7Core
12Technical TestWorkout 1Core
13Endurance Run- Go as far/long as you can
14Go Light- juggling, technical test
15OFF- Rest, Recover, Eat Well
16OFF- Rest, Recover, Eat Well
17REPORT TO PRESEASON!
18 19 20 21 22
These tips are throughout the packet- but just a reminder for yardage: 1 yard = about 1 big step. 100 yards is from the end line on one side of the field to the 18 yard line on the opposite side of the field.
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QUICK DYNAMIC WARMUP Routine: Beneficial for ALL Players
Perform each of the following dynamic warmup exercises before any running, ball work, or agility drills, to properly prepare the body for activity.
1) Jogs
2) Light Easy Skip
3) Alternating Side Shuffles
4) Hips in-to-out and out-to-in
5) Leg Swings
6) Brisk Jog/Run
Dynamic Stretching Exercises:
1) Walking Pause –Quad Stretch 1 x 20 yardsEvery three steps, grab alternating leg and pause for quad stretch, repeat.
2) Hip and Groin Pause Stretch 1 x 20 yardsEvery three steps, grab alternating knee to chest and hold for 2 seconds,
repeat.
3) Walking Calf and Hamstring Stretch
4) Walking Lunge Stretch 10 steps Lunge and hold for 2 seconds each step
Here is a video with more warm up exercises: Warm Up Ideas
Take Care of Your Body – warm-ups, stretching and flexibility, ice/recovery techniques, nutrition and sleep are all important elements in preparing for preseason.
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Quick Footwork with cones/objects
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Set up several cones or objects… shoes, balls, bag… one large step apart from each other in a line.
1) 2 feet in running through
2) 1 foot in running through
3) Forward shuffles
4) Backward shuffles
5) Facing sideways 2 feet in with right foot leading laterally through
6) Facing sideways 2 feet in with left foot leading laterally through
7) Slalom – facing sideways move feet up and back through each cone set without crossing feet
8) Slalom facing sideways the other direction
WATCH: Here is a video with other ladder drills- Speed Ladder
*Beneficial for Goalkeepers: Footwork is extremely important for all players, but is especially important as a keeper, I recommend purchasing a speed latter or cones to create a ladder. You
should be doing footwork 4-5 days a week.
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FITNESS AND CONDITIONING WORKOUTS
Workout #1 : One-Hundreds
100’s x 10 reps (sprint 100 yards in under 20 seconds / jog or walk to start in 60 seconds) no stoppage rests! Repeat immediately when you reach the starting line! Complete all 10 reps within the time standards. *on a full-size soccer field, 100 yards is from the end line to the opposite 18yd box.
Workout #2: Continuous Cones
Sprint cone series in :40 seconds followed by series jog in 1:35....x10 setsSet up five markers every five yards from a starting line. The last marker should be 25 yards from the starting line. From starting line, sprint to the first marker and back, second and back, etc. Complete the sprint within :40 seconds. Once you have completed the sprint, immediately begin the exercise again on the jog. Complete the jog within 1:35. Again, once you have completed the recovery jog, use your plant foot on the starting line to turn and accelerate into the sprinting repetition. Do 10 sets...each set consists of the exercise as a sprint followed by the exercise as a recovery jog (total of 10 sprints and 10 jogs). Each set takes 2minutes so you can just keep your stopwatch going on each set.
OR Continuous Ball Cones:
:50 sec cone set with ball; 1:30 jogging cone set without ball. Complete 10 set couples.
Workout #3: Sprint – Jogs
Sprint/Jogs 60yards x 4 setsSprint 60 yards to marker, then jog back to starting point; Sprint 60 yards to marker and back, then jog 60 yards to marker and back; Sprint 60 yards to marker, back, and out to marker again (total of 180 yards), then jog 60 yards to starting point, out to marker and back (total of 180 yards). Log your total time for the set. Recovery Walk out to 60-yard marker and back. Repeat three times. Try to complete all four sets within 10 seconds of your best time trial.
Workout #4: Conditioning: Choose one: choose either a, b, c, d, OR ea) 35 minute Cycle on random setting with RPM of 80+, or 30 minutes Spin Class b) 35 minute Elliptical or Stair Stepc) 20 minute swim and 5 minute treading waterd) Machine Cardio Circuit – cycle for 15minutes keeping RPM above 75; elliptical for 15minutes; cycle for 15minutes keeping RPM above 75 e) 25 minute run on track: alternating easy and hard laps (1st lap at easy jog pace; 2nd lap good hard pace at 75% speed, repeat for a total time of 25minutes) if doing this on a treadmill (1st
“lap” is easy pace for 3minutes speed 6.5; 2nd “lap” is hard steady pace for 2minutes speed 8.0, repeat for total time of 25minutes)
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Workout #5: Track Choose one: a, b, or c.
a) Steady jog around track pick up to a heavy pace on one straight away. Continue for 30 minutes.
b) Run at a swift pace (75% sprint) both straightaways and slow jog recovery on both turns. Continue for 20 minutes.
c) Jog one lap for warmup. Then run at a good fast pace for 4 laps (1mile). Next: walk one turn and run the rest of the lap ... continue this of walking one turn and run the rest of the lap for another 6 laps. (all together you will have gone 12 laps)
Workout #6: 300 Yard Shuttle
Set a marker 25 yards from a starting point. Sprint out to the 25-yard mark and back for a total of 6 times (out and back six times for a total of 300 yards per set). Do 4 sets. Complete each set in 68 seconds or less. Rest for 2 minutes between each set.
Workout #7: Cone Exercise
Set up five markers (i.e. cones, sweats, shoes, balls) every five yards from a starting line. The last marker should be 25 yards from the starting line. From starting line, sprint to the first marker and back, second and back, etc. You should complete the sprint within 40 seconds. You have the rest of the minute to rest before you go again. (i.e. if you complete the sprint in 40 seconds, you would have 20 seconds to rest). You can have an extra 15 seconds rest after sprints number 3 and 6. You have 10 reps (get them all in 40 seconds or less).
OR Ball Cones:
Set up just like regular cones.Sprint with the ball. Make sure to use BOTH feet, change directions in both ways, getting low and exploding out of it.Do 10 reps total. Complete each sprint with the ball in 50 seconds and rest for the remainder of the minute after each.You get an extra 35 seconds rest after set #4 and #7.
Tip: When marking out yards... think of a referee walking out the 10 yards for a wall on a free kick... good size steps, each step is a yard.
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The Technical Test
This test is continuous touches until you finish it two times through. Please see page 2 for expected times.
100 Foundations20 inside/outside across the body (inside right, outside left = 1; inside left, outside right = 2)15 foot only juggles (if you drop at 5, start your count at 6)20 inside-outside right foot only (each touch counts as 1)20 inside-outside left foot only (each touch counts as 1)20 inside/outside across the body (inside right, outside left = 1; inside left, outside right = 2)
REPEAT
Please see our team schoology page Albums Workout Videos The first 5 videos
These videos will give demonstrations of what each touch looks like!
Link to Schoology Videos
*If you are a goalkeeper, add 30 seconds to the time expected for field players for this expectation.
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BALL TRAINING
Coerver Training develops quick feet and technical comfort. If done on your technical training edge (pushing yourself), it can be an effective soccer specific agility and fitness workout as well.
Coerver Patterns1) Inside-outside :Cut ball with the inside of one foot, then with the outside of the opposite foot. Repeat quickly. Stay on your toes, low to the ground, and stay balanced. 2) Inside-outside-outside: Cut ball with the inside of one foot, then a small touch with the outside of the opposite foot and another touch with the same outside of the foot. Repeat quickly. 3) “V” –outside: Pull top of ball toward body with left foot, outside of the foot right...forming a “V” pattern with the ball...repeat...top of ball right, outside of the foot left. 4) “V” – outside –outside: Same as above- except add an extra touch, pull top of ball left, outside foot right, outside foot right...repeat...quick feet! 5) “V” – inside: Pull top of ball left, open hips up and take ball on second touch with inside of the right foot...top of ball right, inside foot left...repeat 6) “V” – inside-outside: Same as above- except add an extra touch, pull top of ball left, inside foot right, outside foot right...top of ball right, inside foot left, outside foot left...repeat quickly! 7) Inside, Inside-Outside: Cut ball with inside of the left foot, touch with inside right foot, then quickly with outside of right foot....cut ball inside with inside right foot, then inside touch left– outside touch left foot... 8) “L” – inside-inside (cut and catch): Cut ball with inside of left foot, allow ball to come across body and catch the ball forward with the inside of the right foot....forming a “L” pattern with the ball...cut ball inside right, inside left.... 9) Foundations with ball between your feet...using the inside of both feet moving ball side to side with small touches. Stay balanced, low to ground, and keep knees bent. Try to keep head up.
a) inside-inside, roll: Every couple touches, roll the ball with the sole of foot across body...alternate the foot you use to roll the ball b) inside-inside, fake shot pull backEvery couple touches, use sole of foot to fake at top of ball and pull back in to body to continue touches...alternate the foot you use to fake forward and pull back
10) Sole Pull, Laces Push: Pull ball towards body with sole of left foot, then quickly push the ball with the laces of left foot away from the body, then pull ball towards body with sole of right foot and quickly push the ball back with laces of the right foot....pull left foot, push left...etc. the ball should remain in a neutral central position relative to the body...you need to get into a rhythm in order to execute this pattern quickly. Stay on toes...quick touches! 11) Cut behind, outside (Cruyff move): Cut ball behind standing foot (right foot) with the inside of the left foot, take ball away with the outside of the opposite foot (right foot). Repeat cutting ball with inside right, touch outside left... 12) Cut behind, inside: Cut ball behind standing foot (right foot) with the inside of the left foot, take ball away with the inside of the opposite foot (right foot)...you must open up hips to get around the ball with the inside of the foot on the second touch.... 13) Scissors, outside touch: In place, bring left foot around ball (scissors move), lightly touch ball with outside of right foot (tap ball slightly, ball should hardly move), continue pattern quickly in place. Right foot scissors, outside left foot tap....you need to get into a rhythm in order to execute this pattern quickly. Stay balanced.
Below are BALL DRILLS #1 - #6 which provide you a variety of ball work choices. Some drills have multiple options. On days that say, “Ball Drills”, Do the drill assigned for that day. Ask questions if you have them!
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Ball Drill #1: Coervers. 1. On the jog, toss ball in air and trap cleanly to the ground. Use all
surfaces of your feet. Continue for 8 minutes. 2. Juggle for 2 minutes- use feet only, try for no spin on the ball3. Do 7 Coerver Patterns. 1 minutes each pattern, total 7 minutes. 4. Juggle for 2 minutes- use feet only, try for no spin on the ball. 5. Quick touches on the dribble: Use right foot only to touch ball
every step alternating inside of right foot and outside of right foot. Quick, choppy touches every step for 20 yards. Same with left foot for 20 yards.
6. Dribble 20 yards touching ball every step in cutting pattern: inside right foot-outside left-inside left-outside right etc..
7. Dribble in a figure “8”, use just the inside of both feet for 5 figure “8”’s then use the outside of both feet for 5 more. The markers you dribble around should be 3-5 yards apart. As you dribble around one marker, accelerate to the other as if you were beating an opponent. As you round the marker, quick touches to improve technical speed.
WATCH: Figure 8 Drill8. Juggle 2 minutes.
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Ball Drill #2: Dribbling and Settling- 4 exercises
Exercise 1: 6 minutesJog while dribbling ball with quick touches, changing direction and speed. Do this in a small space where many changes and touches are necessary. Surfaces to Use-• Touch every step with inside of both feet;• Touch every step with right foot only: inside and outside right foot;• Touch every step with left foot only: inside and outside left foot;• Touch alternating inside right foot, outside left foot, inside left, outside right..every step.• Keep head up• Concentrate on quick touches• Stay low to ground, knees bent to push off and change direction.
Exercise 21)Toss ball up, trap out of air with various surfaces into space, work on clean touches
and minimal amount of touches to control ball and move into space. Repeat for 5 minutes.
WATCH: Trapping and Settling with Mia Hamm Receiving the Ball Out of the Air2)Toss ball out in front of you in the air, allow ball to bounce once and run through the
ball as it is on its way UP from the first bounce. You must time your run through the ball perfectly to make contact with ball on its way UP. Sprint through the ball to control on the run into space then decelerate and repeat. Vary the direction of the run and control into space. Repeat for 5 minutes.
Exercise 3: 10 minutes1)Throw down 5 or 6 cones/objects/shoes/etc, about 2 or 3 yards apart in a 10x10 yard
area outside the penalty box. Each object is a defender. 2)Dribble in the area as fast as possible with few mistakes as possible3)Touch the ball to accelerate at a cone4)Cut the ball and accelerate in another direction at different cone, you can use
attacking moves, change indirection moves or simple cuts across the grain.5)Try not to touch any of the cones6)After 30 seconds or so prepare the ball to shoot or pass at the goal (or wall).7)Set cones up 2 yards away from each post and try to shoot or pass ball into corners.8)Be creative, use both feet and surfaces, touch for quickness and explosiveness,
change direction and pace using fakes.
Exercise 4Set a marker out about 25 yards from a starting point:a)sprint dribble to markerb)sprint backwards to starting pointc) Sprint to ball d)Collect ball and sprint dribble back to starting pointRest by juggling for 1 minute. Repeat 3 times.
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Ball Drill #3: First Touch (some need a partner, some just a wall-3 options). Drill 1 and 3 are great drills for goalkeepers.
First Touch Drill #11. Passing with a partner (or wall)- left foot to left foot and right to right. Back up after every pass
and follow through when passing. Look over shoulder as soon as the ball leaves your foot after each pass.
2. Window Washing: 2 touch on the ground. One partner works at a time. Opposite surface each touch (2 cones set up 7 yards apart; one partner with ball at feet at one cone, other partner 7 yards apart starts at cone and checks to one side at an angle to receive ball at feet and play back with the furthest foot from the starting cone; circle back around the cone to check to the opposite side at an angle, receive ball at feet and play back with furthest foot from starting cone).
3. Window washing: 1 touch on the ground (use furthest foot from the cone to play the ball back one time.. if you check left, use the inside of your left foot to return the ball to server)
4. Window Washing: 1 touch laces then switch to 1 touch instep5. Long driven balls- 2 touch, good prep touch (10 reps each, make sure to be properly warmed
up and stretched)6. Long flighted balls- 2 touch, good prep touch (10 reps each, try to keep things smooth and
not choppy, be on your toes)First Touch #2
Pele Series- with partner, moving across the width of the field. Serving partner going forward, partner working moving backwards. Keep feet moving. Challenge your partner. 1. Ball on the ground. Partner going backwards stops ball dead. Serving partner, one touch.2. Inside the foot volleys- one touch, back to partner’s chest.3. Instep (laces) volleys: one touch, back to partners chest4. Instep (laces) volleys: two touch- concentrate on touch and balance5. Thigh to instep volley back to partner’s chest6. Chest to instep volley back to partner’s chest: use both feet7. Header’s8. Header’s but the person serving is going backwards and the person heading is going forward.
Toss the ball up high to challenge them.
First Touch #31. Grab a ball, toss it up, and bring it down smoothly. Work for 2 minutes2. Partner passes ball, one touch, turn, and service another target (can do this between two
walls, or with one partner and a wall)3. Partner passes, trap away from pressure, deceptive move, and turn. 4. Set up cone 15 yards from a line. Sprint around cone and back towards line, receive ball from
partner at line. 2 touch, different surfaces with every pass. Keep it smooth and stay on balance
5. Same thing in the air. Try to keep it to 2 touch. Pass a good ball back on the ground. 6. Juggling with partner building up #’s (First person does 1, second person does 1, first person
does 2, second person does 2.. etc)7. Serve partner in air then add pressure. Once pressure comes, keep the ball for 10 seconds.
Do this for 5 minutes total.
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Ball Drill #4: Finishing and Heading (4 options)
Finishing #11. No spin juggling for 3 minutes. 2. No spin juggling with a bounce in between each touch for 3 minutes3. 3 minutes of striking the ball with laces. Make sure your toe is pointed towards ground
and outside of the ball, striking through the center of the ball and landing on your kicking foot with body (knee and chest) over the ball. Follow straight through.
4. Set yourself for straight center of goal (or wall), 18 yards out. Going for back post. Strike cleanly and keep low. Do 15 balls. End on a goal.
5. Set yourself across the goal with your right foot at the 18. Strike to the far post. 15 shots.
6. Do the same with your left foot for 15 shots. 7. If you have a partner, do the same thing as 4 and 5 but the partner stands on the six
yard line and you have to hit the ball over their head into the goal far post. Finishing #2
1. Partner plays goalie. Place ball 25 yards out and start dribbling at keeper. Place the ball into the back of the net. As you get better add some deception- drop a shoulder, fake a kick, head fake, outside of the foot. 7 minutes per person.
2. Add a chaser. Make sure you beat the chaser with your touch to eliminate pressure. 7 minutes. WATCH: How to Shoot a KnuckleBall- How To Shoot DrillWATCH: Another Shooting Tutorial- Power and Accuracy Points
Finishing #3Off of crosses1. Crosser sets ball end-line. 15 yards from the side of the goal (a moving ball on the
ground). Shooter places ball nicely into far post on the ground. 15 balls from each side.
2. Far post balls int he air for volleys in headers. Finish back where the ball came from. Focus on following through and keeping shots on goal. 15 balls from each side.
3. Slot runs. 15 balls from each side. Finishing cleanly and follow through. Do not reach for it.
Finishing #4: Heading Workout1. Heading series• On stomach and elbows, use your neck• On your hands and knees like a crab (not a bear), head the ball back to the partner.• On knees, follow through, use your arms, back, stomach and neck• Standing, changing footing position2. Tossing for jumps• Concentrate on technique• First, hit straight back to partner• Second, redirect to a different target
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Ball Drill #5: Wall Ball
1) Get 5-7 yards from a wall and shoot the ball first time at the wall making sure the foot is pointed, knee is over the ball and the center of your foot “bone” is striking the center of the ball. 2 minutes
2) Get 5 years from the wall and one touch pass against the wall using both feet and all surfaces. Stay on your toes and balanced. 2 minutes
3) 2 touch passing against the wall. Inside left foot prep touch (keep close on same side of body) for left foot pass against wall... inside right foot prep touch for right pass against the wall. 2 minutes
4) 2 touch passing against the wall. Left foot prep across the body then right foot pass. Inside right foot prep touch across the body for left foot pass against the wall. 2 minutes
5) 2 touch passing against the wall. Outside left foot prep touch for inside left foot pass against the wall. Outside right foot prep touch for right inside foot pass against the wall. 2 minutes.
6) Ball off the wall to 8-10 yards away and repeat entire workout.. pass the ball harder against the wall with more power to really challenge your first touch.
7) At 20 yards from the wall, strike the ball with power, and as it comes off the wall, trap it cleanly and quickly fire another shot at the wall. The point of the exercise is to develop a sound trap/prep touch and a quick hard touch. 6 minutes
8) From 1 to 2 yards away from the wall, first time head juggling against the wall. Keep it up as long as you can. 1 minute
9) Back of 5-7 yards, throw ball up against the wall and as it comes off, head it with power getting your entire body into the heading motion. 2 minutes
10) Back off between 5-7 yards, throw the ball up against the wall forcing you to jump to head the ball at the wall. Catch the ball after you have headed it each time. Make sure your toss forces you to jump high. Remember technique and head with power. 3 minutes11) Go through entire Pele series using the wall as the serving partner. Toss the ball at the wall, do the volley then catch after it hits the wall again. (inside foot volleys, laces volleys, thigh to foot volley, chest to foot volley, double touch volley)
*Beneficial For Keepers: 1, 2, 3, 4, 5, 7, 11
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Ball Drill #6: Awareness and Changing Direction
Spin and Looking SeriesYou will need a cone (or marker of any type), a ball and a partner#1: Set a cone 15 yards from a partner with a ball. Start at the cone and check at an angle away from the cone going towards your partner. Partner will play you a ball to your outside foot. Play the ball back to their furthest foot one touch and spin away and go around the cone. Do this to the other side. Work for 1 minute then switch. Repeat twice. #2: Same exercise, but two touch with the partner. 2 minutes. Make sure you are receiving with the outside foot to shield the ball from the “Defender” who is on the inside.#3: Standing 25 yards from your partner. Take a look over your shoulder, get eye contact, and check to receive the ball. While the ball is coming, take another look to make sure you are seeing something. Take an open up touch, turn with the ball and take a couple of dribbles, then pass the ball back. Hint: check at an angle. Turn smoothly as if no one is on you and set yourself up to play a long ball, get your head up as if you are going to. Play the ball crisply back to your partner and check a total of 10 times, check in both directions. #4: Same as #3 but receive the ball with a self pass (a touch back towards your partner), look over your shoulder after the touch. Make a move to beat a player and explode as you do so. Shield with your arms. Do this 10 times. #5: Play in a 15 x 15 grid, lined by anything you want. Have one person start with the ball. Try to get the ball from them. IF you get it or they dribble out, you try to keep it. Spin away from your pressure and keep the ball moving at your feet. Arms up.
Turn and Change in Direction Series:180 degree turns1. Dribble at one cone, spin out with a turn, accelerate out of the turn toward the other cone (10-12 yards
apart)2. Decelerate, spin turn and repeat.3. Try to vary the turn used each time.4. Repeat for 1 minute continuously. 5. Work hard!
90 Degree turns1. Make a 12 x 12 yard square with 4 cones2. Dribble at any cone, turn out at a 90 degree angle and head to next cone3. You will be forming a square4. Be sure to change directions5. Vary technique used to turn6. Repeat for 1 minute7. You can use same grid to zig-zag8. Make up your own patterns (no square), repeat for 1 minute
45 Degree turns1. Make a triangle with 3 cones.2. Dribble at any cone and turn out at 45 degree angle3. You will be forming a triangle4. Vary direction and technique5. Repeat for 1 minute
*Face the field if you can rather than turning your back to it..be efficient with body movement and touches. Use a fake and sell your defender. After you come out of a turn, pick your head up and reassess the situation.
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More Fast Footwork Descriptions
1. Inside Roll -- Roll the ball across your body from outside to inside with the inside and sole of the foot and stop the ball with the inside of the other foot.2. Outside Roll -- Roll the ball across your body from inside to outside with the outside and sole of the foot and stop the ball with the inside of the same foot. 3. Side to Side Push-Pull -- Tap ball back and forth with inside of feet, push ball forward with one foot and pull it back the sole of the opposite foot.4. Side to Side Step-On -- Roll ball to outside with the sole by stepping lightly on the ball, then tap ball back to the inside with the inside of the foot. 5. Side to Side Front Roll --Tap ball back and forth with inside of feet, push ball slightly forward then pull the ball across your body with the front part of the sole.6. Pull Instep Push -- Push ball forward and pull it back with the sole, then tap ball forward with the instep of the same foot. 7. Pull a Vee -- Push the ball forward and pull it back the sole of the foot while turning and then take the ball with the inside of the same foot.8. Pull & Take with Outside of Foot -- Push the ball forward and pull the ball back with the sole then push the ball diagonally forward with the outside of the foot.9. Pull turn --Push ball forward with one foot and pull it back with the other while turning toward ball and take the ball in the opposite direction with the inside of the first foot.10. Inside of foot turn -- Push ball forward, move past ball and turn toward ball and take it with the inside of the foot in the opposite direction.11. Outside of foot turn -- Push ball forward, move past ball and turn toward ball while taking it with the outside of the foot in the opposite direction.12. Cruyff -- Push the ball forward, fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.13. Stepover Turn -- Push ball forward, step over ball with one foot, turn toward ball and take it in the opposite direction.14. Full Sole Roll -- Roll the sole of one foot forward over the ball and to the outside so the ball stops against your heel. Turn and take the ball with the sole of the other foot with a Step-On.15. Scissors -- Starting with the ball to one side, step over or in front of ball so that the ball ends up on the other side of you. Take theball in the opposite direction with the outside of the other foot and then stop ball with the sole of the first foot. Moves to Beat an Opponent 16. Hip Swivel -- Fake with inside of one foot by swivelling hips toward ball, then reverse direction and take the ball with the inside of the other foot.17. Matthews -- Fake with inside of foot nudging ball by dipping shoulder, then take ball in the opposite direction with the outside of same foot. (explode) 18. Cap -- Cut ball with inside of foot slightly backward and take ball ahead with the inside of the opposite foot.19. Stepover -- With ball moving, stepover ball so ball is outside of stepover foot, turn and take the ball with the other foot.20. Scissors over ball -- Step behind ball as if preparing to take it with the outside of one foot, then step over the ball and take it with the outside of the other foot.21. Rivelino -- Same as stepover, but take the ball with outside of stepover foot.22. Cruyff -- Fake kick with inside of foot, but instead pull ball behind the standing leg and change directions. 8. Inside of foot cut -- Cut the ball across body with inside of foot while simultaneously stepping over it and take with outside of opposite foot.23. 3/4 Inside of foot turn -- Cut ball back with inside of foot, continue turning 3/4 of the way around and take the ball with the inside of the same foot24. 3/4 Outside of foot turn -- Cut ball back with outside of foot, continue turning 3/4 of the way around and take the ball with the outside of the same foot25. Scissors behind ball -- Step behind ball as if preparing to take it with outside of one foot, fake, then take it with the outside of the opposite foot. (easy to learn)26. Scissors in front of ball -- Step behind ball as if preparing to take it with outside of one foot, then step around front of ball and take it with outside of the other foot.27. Stepover - Scissors -- Ball rolling. Stepover followed by scissors with same foot and take with outside of other foot.
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AGILITY – BALANCE – CORE STRENGTH (ABC’s)
Dynamic warmup routine and Quick footwork (or speed ladder)
Pushups & Tricep Dips (alternate sets) 3sets of each x 12 reps each set 1set = 12 pushups Then 12 Tricep Dips. Repeat for total of 3 Sets
Side Lunges & Walking Forward Lunges (alternating sets) 2 Sets 1 set = 5each side for side lunges Then 10 steps of Walking Lunges . Do 2 Sets
Extensions & Heal Raises (alternating sets) 2 sets1 set = 10 reps each leg extensions Then 1 minute of heal raises. Do 2 sets.Single Leg and Arm Extension – while balancing on left leg, in a controlled manner, extend your right arm and right leg as shown, then return to neutral position. Do 10 reps for each leg.
STANDING HEAL RAISES (both feet together up onto toes, as many reps in a controlled rhythm) 2 X 1 MINUTE
*Pages 19-23 are all beneficial for keepers.
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SQUAT JUMPS & Single Leg Lateral Hops (alternating sets) 2 Sets1 set = 10 Squat Jumps Then 10 Lateral Hops. Do 2 SetsNOTE: Pay close attention to jumping with proper landing technique and balance. Never land with knees locked straight. Absorb impact with a soft landing and knees slightly bent.
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SQUAT JUMPS 10 JUMPSStand feet set shoulder width apart, hands on hips and in a squat position. Jump as high and explosively as possible and land in starting position for prescribed repetitions.
Single Leg Lateral Hops 10 HOPSBalancing on one leg with knee slightly bent and arms out for balance, jump side to side (lateral jumps back and forth) PAUSING for 3 seconds on each jump!
PLANKS & ABDOMINALS Circuit
1) CORE STABILITY – PRONE POSITION(Plank) hold for 1 MINUTEWith elbows positioned right below the shoulders and legs straight out, bridge hips in the air until torso is parallel with the floor. Stomach should be drawn in and glutes and knees should be squeezed together. Hold position for 1 minute. Make sure to keep abdominals tight and back straightened and stabilized.
2) CORE STABILITY – SIDE POSITION 1 MINUTE (EACH SIDE)With body on its side, and elbow placed right under the shoulder, bridge up hips until torso is in a straight line. Top shoulder should be in line with the rest of the body. Abdominals and glutes should be tight. Feet dorsi flexed and head in a neutral position. Hold position for 1 minute on each side.
3) CORE STABILITY – PRONE POSITION(Plank) hold for 1 MINUTE
RAPID CRUNCHES 1 MINUTE : feet in air or on the ground – lift chest to 30 degrees off the floor.
TOE TOUCHES 50 REPS: while legs are straight in the air, touch toe.
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Coaches Core:Below is the core workout I do every other day. When I was training
and a player, I did a version of this workout 6 days a week. Core is SO important for soccer!
10 Basic Crunches 10 Full Sit Ups: Arms Crossed, Feet Down on Ground 10 Basic Crunches 20 Mason Twist: Feet off ground, so your butt is the only thing
touching, move arms side to side hitting the ground, head follows hand
10 Basic Crunches 10 Side Crunches Left Side 10 Side Crunches Right Side 10 Full Sit Ups 10 Row Boats: easy- Legs and back go out (almost as if you are laying
on the ground) and then drive knees back in to chest.o Easy: Hands on Groundo Medium: Hands in Air, Fingers pointing towards toeso Hard: Butterfly. Hands go out wide when you go down, come
around your knees as you crunch in 10 Crunches 10 Up Downs: legs straight and together, bring up to a 90 degree
angle, and then slowly down. Right when legs will touch the ground, bring them back upo Easy: Hands under butt, knees bent a littleo Medium: Hands under butt, legs completely straighto Hard: Hands in air, over head or to your side, legs straight
10 Crunches 10 Flutter Up Downs: same as the up downs, except flutter your legs as
you go up and downREPEAT 2 TIMES. Feel free to add in different core excercises throughout this drill.
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SPEED & AGILITY circuit - exercises MUST be done at 100% intensity
Pro-agility T-Drill Bates Gates
x5 reps (see diagram)x5 reps (see diagram)x5 defensive backshuffle footwork for 10 yards, drop step to turn and sprint for 10yards. (focus on excellent footwork, on toes, balanced, quick hip changes, small steps, and readiness to sprint as if defending a speed dribbler) Repeat for 5 total reps
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POSITIONAL DRILLS
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Goalkeeper Drills:Drill 1:Materials: (2) Tennis Balls (TB); (1) Size 1 Mini Ball (MB); (1) Size 5 Ball (RB)Right Hand (RH); Left Hand (LH)
*** Eyes are always looking at the center of the wall at eye level! They should never be focused on the balls. This is extremely important! ***
Purpose: Improves ability to hold on to the ball without bobbling it or dropping it. Improve hand eye coordination.
20 times, 10 each hand for the set. Hands are eye level. Alternating.TB in RH and LHTB in RH, MB in LHTB in LH, MB in RHMB in RH, RB in LHRB in RH, MB in LH
20 times, 10 each hand for the set. Upper hand eye level, lower hand at waist level. Alternating. Bigger ball always goes on top.TB in RH and LH. RH on top, LH on bottom.TB in RH and LH. LH on top, RH on bottom.TB in LH and MB in RH. RH on top, LH on bottom.TB in RH and MB in LH. LH on top, RH on bottom.MB in LH and RB in RH. RH on top, LH on bottom.MB in RH and RB in LH. LH on top, RH on bottom.
20 times, 10 each hand for the set. Both hands at waist level. Alternating. TB in RH and LH.TB in RH, MB in LH.TB in LH, MB in RH.MB in RH, RB in LH.RB in RH, MB in LH.
See Drills on Schoology Page. https://app.schoology.com/album/2402539144/content/47090468
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Positional Expectations
Goal Keeper Expectations: Things to Focus On1) Punts: Consistent, Able to Get to Midfield in Air2) Goal Kicks: Able to clear first line of defense. Ball should clear the near side top of center
circle.3) Distribution: Able to receive and distribute passes in air and on ground accurately with
both feet.4) Communication: Able to organize defenders, call out marks, call for ball5) Holds: Use the handling drill on page 24 to focus on these. Ability to hold a shot without
dropping. Ball should not slip through hands (‘w’ hold)6) Tips: For higher shots, ability to ‘pop’ the ball over the net and out of bounds7) Punches: For corner kicks, crosses and other dangerous balls, ability to get into the mix
and punch the ball out high and far8) Agility: Focus on the speed ladder and footwork. 9) Judging High Balls: Ability to track shots in the Upper 90
Defender Expectations: Things to focus On1) Understanding of Position: playing as a unit, footwork, side on, see the field, be with line2) Defensive Footwork: Drop Step, Tracking, Recovery, Footwork3) Ability to connect passes: between defenders and forward passes4) Good 1 v 1 defending skills: Footwork, side on, knowing when to step5) Confidence: trusting yourself and your teammates 6) Understanding how to keep a line, when to drop and push the line together7) Communication: with goalkeeper and line. Talking about players, who to mark, working
out defending free kicks and runs8) Clearances with both feet
Midfield Expectations: Things to Focus On1) Technically Strong, with both feet: feel confident on the ball2) Awareness/Ability to think ahead: anticipating next play, read the field3) Good Vision on Field: seeing runs and seams, passing balls through the right seam4) Fitness: need to be able to get up and down the field without getting tired.5) Confidence on and off the ball6) Ability to make smart runs7) Finishing: ability to put the ball in the back of the net
Forward Expectations: Things to Focus On1) Finishing: both feet. Confidence in front of net.2) Dynamic Runs: staying onside, runs with a purpose3) Willingness to defend when ball is lost- offense is the first line of defense.4) Explosiveness: change of speed to beat the defender5) Confidence Attacking 1 v 1: go at defenders front foot, use your body, be dynamic6) Technically Savvy: receive balls out of air, keep position, receive side on and post up on
defender, able to spin defender, ability to use a move and accelerate
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TOP TERMS/PHRASES TO SAY ON THE SOCCER FIELD
We will cover these throughout preseason- but here is the guide to get you started. ALL players should know when to use these terms and what they mean.
1) “PRESSURE” “CLOSE IT” OR “STEP TO BALL”- means “YOU” who are closest to the ball and goal side, please pressure the ball so the opponent can NOT shoot
2) “NO SHOT”- means get tighter on your pressure on the ball to eliminate a shot opportunity (since the opponent is within shooting distance).
3) “CHECK AWAY/COME TO”- Forwards: make a run away from the person on the ball and then come back at speed. Demand for the ball.
4) “FORCE OUTSIDE”- channel the player AWAY from the goal and towards the sideline (keep them there, do not allow them to cut back inside)
5) “CLEAR/AWAY”- Attack the ball with full body contact and force to get the ball out of our box area
6) “RECOVER BACK”- sprint back into your position QUICKLY after losing the ball or making a run forward.
7) “CONTAIN”- slow down the opponent to give time for help to arrive; this is done by keeping your feet, stay on balance, and pressuring the ball WITHOUT diving in or going in for the tackle
8) “TACKLE/WIN IT”- you have the opponent where you want them, NOW go ahead and tackle them to win the ball.
9) “SEND IT/DELIVER/SERVICE- kick a long ball into the opponents goal box.
10) “DOUBLE TEAM”- help your teammate take away the ball by helping them when they have gotten the opponent in the corner of the field, creating a 1 v 2 situation.
11) “TAKE YOUR SPACE/CARRY IT” - dribble at speed12) “KEEP IT/HOLD IT/SHIELD IT”- protect the ball, gain controlled
possession, collect the ball and take care of it, then do what’s next (turning, dribbling, passing or a shot)
13) “ONE-TWO”- wall pass it/give and go14) “TAKE HER/GO AT HER”- go 1v1 and beat the player at speed. 15) “USE YOUR BODY”- use the torso of your body and outside of your
hand to create space around the ball and shield the ball, win space around the ball with your body to better handle the ball.
16) “CHALLENGE”- go up for a loose ball17) “SUPPORT”- move in a position to receive a pass to help the player
on the ball
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18) “SWING IT/KEEP IT COMING/SWITCH FIELDS”- change the point
of attack, players around the ball need to give supporting angles so when the ball comes to them they can pass the ball from one side of the field to the other.
19) “I GO/BALL/I GO BALL”- I who am near the ball, am going to apply pressure
20) “NO TURN”- an opponent that you are close enough to pressure is back to goal, get tight on them to deny them the turn, make them play square or back, but do not let them face up.
21) “FEET”- you say this to the person who has the ball. This tells them that you want the ball to your feet not over your head.
22) “THRU” (make sure you point)- when a forward or midfielder makes a run, you say this. This tells the person on the ball that you want the ball played into the space and you will catch it on the run.
23) “SHOW YOUR FEET”- you are hiding or your angle is difficult for the ball to find you; you need to check into space, shake loose and come get the ball.
24) “DON’T SHOW THE BALL”- use your body to protect and shield the ball by keeping the ball on your far foot from pressure and near arm out engaging contact and giving you space around the ball to continue to dribble or to complete a pass or turn. Make sure the ball is on your far foot so the defender can’t steal it.
25) “PUSH UP/SQUEEZE”- move forward together QUICKLY as a unit and then get side on. Every line on the field (defense, midfield and forwards should push up together)
26) “SIDE ON/Receive Side ON”- You will get into this stances which prepares your body to either step to an attacker or turn and drop one foot and the attacker goes at you. Forwards want to receive the ball side on as a way to protect the ball from being taken away. Midfielders want to receive side on so they can open up to options on a tight turn or shield the ball and change the point.
27) “PINCH IN/TUCK IN”- Move centrally to a position closer to the center back for a tighter back 4 line
28) “TRACK YOUR RUNNER”- The opponent is within scoring distance and all opposing players must be marked and accounted for; Make sure you stay goal side to protect the goal. Win the ball and then clear it.
29) “SHIFT/SLIDE”- as a unit, all move together towards the strong side (the side the ball is on)
30) “WEAK SIDE”- Be aware of the space over your shoulder (and any players over your shoulder) that are on the far side in relation to the ball.
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31) “BE AWARE OF THE SEAMS/WATCH YOUR SEAM”- Identify the
seams (gaps or holes) that an opponent can run through or the ball can be played through to get behind the back line. READ this space and be ready to shut it down, intercept or win the ball if and when the opponent attempts to use the seam.
32) “JOIN IN/RELEASE”- When your team has possession, as an outside back you can join in the attack and move into space. This increases attacking numbers. Call for the ball!
33) “GET BACK IN”- Recover back into the shape after going forward.34) “READ IT”- Read the eyes, body language, body shape of the player
on the ball to anticipate what’s next. This is an extremely important skill to have as you get older.
35) “RIGHT/LEFT SHOULDER”- There is a player coming in or space to be aware of, take a look and realize the opponent is there or there is space.
36) “EARLY”- Play the ball right away to the player demanding it instead of taking extra touches. Usually will use this when theres space behind the defense and the forward is making an early run.
37) “CUT OFF THE PASS ANGLE”- position yourself in the passing channel of your opponent to take away the pass option and make the opponent more predictable. Cut off the pass then close down the ball.
38) “LOCK IT IN”- High pressure as a unit when we lose the ball in our attacking half. As a group (of forwards and midfielders)
39) “KEEP YOUR FEET MOVING”- small steps on your toes throughout the game especially when you’re defending. Readiness defensive stance.
40) “GET END LINE” - try to get all the way end line on the dribble to be able to pass a slotted ball, driven low across the goal box. Drive the ball low or hit a cross in the air once you are end line. ALWAYS eliminate the keeper!
41) “BACK/RETURN PASS”- This communicates that you can give the ball back to the person who just played you the ball (usually this is a one touch pass). This happens when the person that just played you the ball becomes open again right away because the defending team is not pressuring.
42) “SPEED IT UP/SPEED UP THE ATTACK”- become dynamic and dangerous. Go hard and strong in your dribble, shield the ball. Make sharp, decisive passes. Move a lot and shoot to score. Don’t let your opponent get settled in defensively.
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Attached are a few helpful articles regarding formations we played last year. Please read and let me know if you have any questions. It is my goal that all players understand positional responsibilities going in to the season. You are encouraged to watch professional soccer games to understand formations and your position better!! There are plenty of ways to learn the formation from home. Use this off season to understand positional responsibilities, strengths and weaknesses of each formation.
Understanding the 3-5-2 Formation:https://www.soccercoachingpro.com/3-5-2-formation/https://www.pro-soccerdrills.com/blog/basics-of-the-3-5-2
Understanding the 4-3-3 Formation:https://www.soccercoachingpro.com/4-3-3-formation/
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Good Soccer Instagram Accounts to Follow for drills and ideas:@max_ftbl@beesterasoccertraining@beastmodesoccer
Youtube is a great resource if you are working on a particular skill. There are many how to videos that can be used when training alone. Most drills need a ball and some space.
If you find an account or website that is helpful, please share with the group!
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“THE WILL TO PREPARE TO WIN MUST BE GREATER THAN THE WILL TO WIN.”
WINNING ISN’T NORMALWinning isn’t normal. That doesn’t mean there’s anything wrong
with winning. It just isn’t the norm. It’s highly unusual.
Every race and every game has only one winner. No matter how many people or teams participate, at the end of it all there is only
one champion.
Winning is unusual. As such, it requires unusual action.
In order to win, you must do extraordinary things. You can’t just be one of the crowd. You have to be willing to stand out and act
differently.
Your actions need to reflect unusual values and priorities. You have to value success more than others do. You have to want it more.
You can’t train like everyone else. You have to train harder, and smarter.
You can’t talk like everyone else. You can’t think like everyone else. You can’t be too willing to “fit in.”
You need to be ready and willing to stand out and consistently take exceptional action.
If you want to win, you need to accept the risks and perhaps the loneliness........ because winning isn’t normal!!
- Anonymous
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Control the Controllables
Every sport has specific demands that must be mastered in order to successfully play and excel as an athlete.
Physical, Technical, Tactical, and Psychological attributes serve as building blocks for success. In soccer, physical qualities like strength, speed and agility are critical.
Technical skills such as passing, receiving and heading are important abilities that must be mastered.
Tactical intelligence includes vision awareness and decision-making on and off the bail.
Other sports have similarly important elements In each of these areas. Some of the key mental skills in all sports are focus, optimism, and self-confidence and all these skills can be developed and strengthened.
Athletes have limited physical and emotional energy so wasting time and energy on things you have no control over and can’t do anything about, not only can empty your energy tank but also lead to frustration and decreased performance. Examples of things you cannot control: are the weather, field conditions, the crowd, and the referee to name a few.
Instead, make, the conscious effort to focus on the things you can do something about and have control over. Here is the Top Ten things to focus on controlling.
1. ATTITUDE – Everything starts and ends with attitude and if you get it right, all else will fall in line with it. A positive, winning attitude helps you succeed and impact those around you. One of my favorite quotes on attitude is by Tony DiCicco, World Cup champion coach in 1999. “Attitude is a choice that can color any situation and it is contagious. You must act as the player you ware to become. Confident players focus on what they can do and don’t worry about what they can’t.”
2. EFFORT – How hard you work is up to you and no one else. If you give up that control, you are giving away one of the main things that sets you apart from the rest. Your effort must also be smart and reflected in your work rate in practice and games. Anson Dorrance who has won 21 National Championships puts it this way: “Winning is not something built in a day; it is constructed year-round. As always, it comes down to progressive, consistent effort, with a view toward a long-range goal.”
3. FOCUS – I define focus as relaxed concentration; it becomes especially important in games where outside distractions can keep you from performing at your best. Your focus must be on the here and now, on each play, one at a time. NBA coach Phil Jackson says, “The key is seeing and doing. If you’re focusing on anything other than reading the court and doing what needs to be done, the moment will pass you by.”
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4. FITNESS – The work you put into your physical conditioning will directly affect your ability to play while making a positive impact for your team. Two-time World Cup champion Michelle Akers gives the following advice: “Be committed to the one thing you can control – your fitness. Be smart and be aware that your decisions and actions on and off the field affect the team.”
5. PREPARATION – Bobby Knight says it all: The will to win is overrated in athletics, because everyone wants to win. It’s the will to prepare to win that makes the difference. A side benefit of proper preparation is that it also helps you feel more confident.
6. REST AND NUTRITION – Your performance is directly impacted by your food and hydration choices as well as the amount of rest and sleep you get. Some research on your part will help you make better choices in this area. (See Nutrition Packet for tips)
7. COACHABILITY – This has to do with your ability to receive, accept, and apply the coaching points from your coach. The smartest players not only learn from the coach, but also from their teammates.
8. EMOTIONS – You must act your way into feeling and not feeling a certain way before you act. Former University of North Carolina basketball coach, Dean Smith said: You can act yourself into a new way of thinking more easily than you can think yourself into a new way of acting.
9. COMMUNICATION – Positive, assertive, and clear communication is not only something you can control, but will also give you and your team an edge. Megan Jurado a 2012 NSCAA All-American for us at San Diego State said, ‘The sports psychology exercises really help our communication and how we work together. I think it has brought us together as a team.’
10. BODY LANGUAGE – While this is a part of communication, it is actually the most visible and easiest thing you can change. If you walk out with confident body language and remain that way under pressure situations, it will send a clear and powerful message to your teammates, your coach, and your opponents.
So I encourage you to concentrate on the controllables. Start with attitude and pick one other quality at a time to work on with your players. You and your team will start to think more effectively and steadily perform at a higher level.
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