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5 Day Complete Soccer Player Training Guide – 3000 Touches!Day 1Day 2Day 3Day 4Day 5Ball Control and StrengthJugglingSole of FootDribblingShootingToe Taps – 50TouchesJuggle – Alternatingfeet – 100 TouchesRoll Down Outside– 10 per footSlalom – Right Footonly – x 2Shooting Drill – 1 Move,1 Shot x 5(see p. 2)(see p. 12)(see p. 14)(see p. 21)(see p. 26)15 Push-UpsTick Tocks – 50TouchesJuggle – AlternatingFeet – 50 TouchesSlalom – Left Footonly – x 2Tick Tocks – 50 Touches(see p. 4)(see p. 8)(see p. 12)(see p. 21)(see p. 8)20 Standard VTurnsJuggle – Right FootOnly – 25 TouchesCross Body SoleRolls – 10 per footFigure Eights – Insideof foot, alternating x5Slalom with a Shot – x 3(see p. 5)(see p. 12)(see p. 17)(see p. 24)(see p. 28)Tick Tocks – 50TouchesTick Tocks – 50TouchesJuggle – AlternatingFeet – 50 TouchesFigure Eights: outsideof foot – alternating x5Toe Taps – 50 Touches(see p. 8)(see p. 12)(see p. 24)(see p. 2)(see p. 8)15 Sit-UpsJuggle – Left FootOnly – 25 TouchesOutside to Inside –10 per footSlalom – OutsideInside – x 2Free Juggle – 100Touches(see p. 10)(see p. 12)(see p. 19)(see p. 21)(see p. 12)REPEAT x 4REPEAT x 3REPEAT x 3REPEAT x 3REPEAT x 2Total: 560TouchesTotal: 750TouchesTotal: 540TouchesTotal: Approx.600 TouchesTotal: Approx. 550Touches

Soccer Ball Control Drill – Toe TapsSetupNo setup required. All you need is yourself and a ball.What to doStand with your feet shoulder width apart. Take one foot and put it on top of the soccer ball. From thisposition, do a little hop and switch feet so that your other foot is on top of the ball. Continue alternatinglike this for as many touches as you would like.For video instruction showing you how to do this drill, click the following link http://youtu.be/0B4QDTIjUtg?t 2m45s(Continued on next page)73

Soccer Ball Control Drill – Toe Taps - continuedVariationsSwitching Directions – While alternating feet and touching the top of the ball, move 180 degrees (half acircle) around the ball. When you’ve gone 180 degrees, switch directions and go 180 degrees in theother direction. See the video above for a demonstration360 Rotation – While keeping the ball in one place, go all the way around the ball while still alternatingfeet. See the video above for a demonstrationDown and back – While alternating touching the top of the ball with each foot, roll the ball up and downthe field. Start at one end of the field and do this to the half-field line and back. See the video above fora demonstrationSkills DevelopedLeg strength – switching feet like this forces you to quickly move your weight from one foot to the other,developing your leg musclesBall control – teaches you to maintain a light, controlled touch on the ballBalance – forces your body to maintain stability while rapidly switching weight from one leg to the otherand controlling a soccer ball74

Soccer Strength Exercises – Push-UpsWhat to doIn order to do a push-up, start on your hands and toes as shown in the picture below (make sure to keepyour back straight so your body forms a straight line).From this location, while keeping your elbows tight against your body, lower yourself down until yourarms are at 90 degrees (your biceps should be parallel with the ground).Once you reach this point, push yourself back up to the position you started from. This is one push-up.Skills/Abilities DevelopedPush-ups help you develop your arm and core strength. This can benefit your throw-ins, as well as yourgeneral stability as a player. A strong upper body helps you with your ability to physically battle for theball on the field.52

Soccer Ball Control Drill – V-Turns – The Standard VSetupNo setup required. All you need is yourself and a ball.What to doStand with your feet shoulder width apart. With one foot, push the ball forward away from you about afoot.Catch the ball with the bottom of your opposite foot.(Continued on next page)75

Soccer Ball Control Drill – V-Turns – The Standard V - continuedPull the ball back with the bottom of your foot. When it gets back to your body, turn your body 90degrees and push the ball back out with the same foot you pulled the ball back with.Catch the ball with the opposite foot that you pushed the ball out with. Pull it back and turn it 90degrees back in the direction where you started from. Continue this pattern for as many repetitions asyou would like.For video instruction showing you how to do this drill, click the following link http://youtu.be/O4p46Q 6XE8?t 5s(Continued on next page)76

Soccer Ball Control Drill – V-Turns – The Standard V – continuedSkills DevelopedLeg strength – switching feet like this forces you to quickly move your weight from one foot to the other,developing your leg musclesBall control – teaches you to maintain a light, controlled touch on the ballControl with the soles of your feetTeaches you to keep the ball close to your body so you don’t lose control of it77

Soccer Ball Control Drills – Tick TocksSetupNo setup required. You just need yourself and a ball.What to doStart with your feet shoulder width apart and the ball between your feet. Using the inside of your feet,tap the ball back and forth between your feet. Start off slow until you get the motion down, then try tospeed up. When this gets easy for you, check out the variations on the next page for more of achallenge.For video instruction showing you how to do this drill, click the following link http://youtu.be/0B4QDTIjUtg?t 2m20s(Continued on next page)68

Soccer Ball Control Drills – Tick Tocks, continuedVariations360 Spin – while moving the ball back and forth between your feet, rotate in a circle, so the ball stays inmore or less the same area and you do a circle around itForward and Back – while moving the ball back and forth between your feet, take the ball forward tohalf field, then backward to where you started from.Skills developedKeeping the ball tight to your bodyThe ability to move the ball smoothly between your left and right feetGentle, controlled touches on the ball69

Soccer Strength Exercises – Sit-UpsWhat to doTo do a sit up, sit on the ground with your arms crossed like shown below.From this position, while keeping your feet on the ground, lean back until your back touches the ground.From this position, sit back up until your elbows touch your knees. Keep your feet on the ground whileyou are doing this. This is one sit-up.(Continued on next page)55

Soccer Strength Exercises – Sit-Ups continuedSkills/Abilities DevelopedThis exercise is an exercise that helps you develop your core strength (this is your muscles around yourmiddle, like your abs, obliques, etc). Core strength is essential because it literally helps you run fasterand jump higher. When you run, your power starts from your core, so these muscles are very important.56

Soccer Ball Control Drills - JugglingOne of the simplest and yet most important ball control drills you can do, juggling offers you a drill youcan do anywhere as long as you have a soccer ball. Juggling is simply defined as keeping the ball up inthe air. You can juggle using any body parts that you are legally allowed to use in a soccer game in orderto juggle. Some examples of this include your feet, your thighs, your chest, and your head.What to doAs mentioned above, simply keep the ball in the air for as many touches as possible. There are severaldifferent variations you can do in order to develop different areas of your skills. Check out the videobelow for some of these variations.For video instruction, click the following link – http://youtu.be/wLLIJnizsc4(Continued on next page)66

Soccer Ball Control Drills – Juggling – continuedVariationsRight foot only – use only your right foot to keep the ball in the air – click the following link for moreinstruction - http://youtu.be/wLLIJnizsc4?t 1m14sLeft foot only – use only your left foot to keep the ball in the air – click the following link for moreinstruction - http://youtu.be/wLLIJnizsc4?t 1m34sAlternate left and right – play the ball with your right foot for one touch, then your left foot, and keepalternating back and forth – click the following link for more instruction http://youtu.be/wLLIJnizsc4?t 57sLadder Juggling – play the ball with your right foot once, your left foot once, then your right foot twice,then your left foot twice, then your right three times, continuing to as many touches as you can – clickthe following link for more instruction - http://youtu.be/wLLIJnizsc4?t 1m54sHeaders only – use only your head to keep the ball up in the air – click the following link for moreinstruction - http://youtu.be/wJfZc-uwXNM?t 32sSkills developedControlling the ball in the airBalanceControl with your feet/head/thigh/etcReaction time/reflexes67

Soccer Ball Control Drills – Roll Down OutsideSetupNo setup necessary for this drill. You just need yourself and a ball.What to do

Soccer Ball Control Drills – Roll Down Outside – continuedNow do the same thing with your other foot. Continue alternating feet in this fashion.For video instruction showing you how to do this drill, visit the following link http://youtu.be/ZtrADaZvsAI?t 10s

Soccer Ball Control Drills – Roll Down Outside – continuedSkills developedBalanceCoordination and quickly moving your body weight from one leg to the otherBall control with the soles of your feetConfidence moving the ball across your bodyDeveloping light, controlled touches

Soccer Ball Control Drills – Cross Body Sole Roll – Single FootSetupNo setup necessary for this drill. You just need yourself and a ball.What to doStart with your feet about shoulder width apart. Using the sole of one foot, roll the ball across your bodyto your other foot. Catch the ball with your other foot and roll it back. Continue alternating feet in thismanner.For video instruction showing you how to do this drill, click the following link http://youtu.be/ujCIqQRDoww?t 30s(Continued on next page)80

Soccer Ball Control Drills – Cross Body Sole Roll – continuedSkills developedLeg strengthBalanceCoordination and quickly moving your body weight from one leg to the otherBall control with the soles of your feetConfidence moving the ball across your bodyDeveloping light, controlled touches81

Soccer Ball Control Drills – Outside to Inside Sole Roll – Single FootSetupNo setup necessary for this drill. You just need yourself and a ball.What to doStart with your feet about shoulder width apart. Use the sole of one foot to move the ball back and forthacross your body. Hop on your other foot while you are moving the ball back and forth.For video instruction showing you how to do this drill, click the following link http://youtu.be/ujCIqQRDoww?t 10s(Continued on next page)78

Ball Control Drills – Outside to Inside Sole Roll – Single Foot – continuedSkills developedBalanceBall control with the soles of your feetConfidence moving the ball across your bodyDeveloping light, controlled touches79

Soccer Dribbling Drills – Slalom DribblingSetupTake a set of cones and set them up in a straight line between 1 and 3 feet apart. Make sure there isenough space in between them to dribble between them.What to doDribble between the cones without hitting them. Don’t worry about speed at first, just focus on keepingthe ball under control so that you can move through the cones with as few touches as possible. Ideally,it will only take you two touches to move the ball through each gap in the cones. Practice until thismovement feels natural. Once this movement starts to feel easy and natural, try to start moving the ballfaster or move the cones closer together.Click the following link for video instruction - http://youtu.be/erIhMcyiXBI(Continued on next page)84