Subject 1: Dribbling
Dribbling 100 / Dribbling 200 / Dribbling 300 / Dribbling 400 / Dribbling MALesson 1:
-Learn the V
*Be able to do 12 in 30 seconds(1 counts as when you have completed it with both feet) / Lesson 1:
- Learn the lunge--
*Be able to do 6 in 30 seconds (1 counts as when you have completed it with both feet) / Lesson 1:
- Learn the double scissors
*Be able to complete the double scissors 8 times in 30 seconds / Lesson 1:
- Learn the inside/outside behind
*be able to complete inside/outside/behind 5 times in 30 seconds / Lesson 1:
- Learn the heel-toe cut
*Be able to complete 10 times in 30 seconds
Lesson 2:
- Learn the triangle
*Be able to do 15 in 30 seconds with each foot / Lesson 2:
- Learn the scissors
*Be able to complete the scissors 10 times in a row( 5 with each foot) and in less then 30 seconds / Lesson 2:
- Learn the step-over
*Be able to do the step-over 16 times in 30 seconds, alternating feet every time / Lesson 2:
- Learn the Roll/Heel
*Be able to complete the Roll/Heel 6 times in 30 seconds / Lesson 2:
- Learn the maridana (aka roulette)
*Be able to complete8 in 30 seconds
Lesson 3:
- Learn the ‘U’
*Be able to do 10 in 30 seconds (1 counts as when the ball is back to the starting point) / Lesson 3:
- Learn the Cruyff
*Be able to do the Cruyff 16 times in 30 seconds, alternating feet every time / Lesson 3:
- Learn the Matthews (inside to outside)
*Be able to complete the Matthews 4 times with each foot in 30 seconds / Lesson 3:
- Learn the reverse-matthews (outside to inside)
*Be able to complete 5 times in 30 seconds / Lesson 3:
- Learn the Rainbow
*Be able to do the rainbow on the dribble successfully over your head
Final Exam:
Be able to complete all of the above moves 7 times each in 1 minute. / Final Exam:
Be able to complete all of the above moves 6 times each in 1 minute. / Final Exam:
Be able to complete all of the above moves 8 times each within 1 minute. (Must alternate feet each time) / Final Exam:
Be able to complete all of the above 3 times each within 1 minute. / Final Exam:
Create a move that can be used in a game to teach to the club.
Dribbling 100:
V:
Triangle:
U:
Cruyff:
Dribbling 200:
Lunge:
Scissors:
Cruyff:
Dribbling 300:
Double Scissors:
Stepover:
Matthews:
Dribbling 400:
Inside/Outside/Behind:
Roll/Heel:
Reverse Matthews:
Dribbling MA:
Heel/Toe Cut:
Maridana/Roulette: Rainbow:
Subject 2: Juggling
WL= WEAK LEG x=times
Juggling 100 / Juggling 200 / Juggling 300 / Juggling 400 / Juggling MALesson 1:
- Thighs
*Be able to juggle the ball starting from your hands with your thighs
’07-’09: 4 times--2 WL
’05-’06: 6 times—3WL
’02-’04: 8 times—4WL / Lesson 1:
- Feet
* able to juggle the ball alternating feet
’07-’09: 4 times
’05-’06: 6 times
’02-’04: 8 times / Lesson 1:
- Feet
*Be able to juggle the ball alternating feet
’07-’09: 8 times
’05-’06: 10 times
’02-’04: 12 times / Lesson 1:
-Feet
*Be able to juggle
’07-’09: 8x--4 WL
’05-’06: 12x—6WL
’02-’04: 16x—8WL / Lesson 1:
- Pick ups
*Be able to get the ball of the ground and juggle w/o using your hands
’07-’09: 2 ways
’02-’06: 3 ways
Lesson 2:
- Feet
*Be able to juggle the ball starting with your hands with your feet
’07-’09: 4 times--2 WL
’05-’06: 6 times—3WL
’02-’04: 8 times—4WL / Lesson 2:
- Thigh/Head
*Be able to juggle with your thigh/head consecutively
’06-’09: 6 times with thigh
‘02-’05: 3 times with head / Lesson 2:
- Received ball
*Be able to juggle throwing the ball higher than your head and first touch with your thigh
’07-’09: 8 times
’05-’06: 12 times
’02-’04: 15 times / Lesson 2:
- Received ball
*Be able to juggle the ball after throwing the ball higher than your head and first touch with your foot
’07-’09: 8x
’05-’06: 12x
’02-’04: 16x / Lesson 2:
- Seated juggling
*Be able to juggle with your feet while sitting down
’07-’09: 4 times (2 weak leg)
’02-’06: 6 times (3 weak leg)
Lesson 3:
- Combination
*Be able to juggle in the pattern thigh-foot-thigh-foot
’06-’09: 3 times
’02-’05: 6 times / Lesson 3:
- Chest
*Be able to juggle
including your chest
’07-’09: 4x,1 chest
’05-’06: 7x, 2 chest
’02-’04: 10x, 2 chest / Lesson 3:
- Received ball
*Be able to juggle by throwing the ball higher than your head and first touch with your chest
’07-’09: 8 times
’05-’06: 10 times
’02-’04: 12 times / Lesson 3:
-Partner
*Be able to juggle for with a partner
’06-’09: 8x
’05-’02: 8x, only 3 may be with the head / Lesson 3:
- Feet
*Be able to juggle with feet
’07-’09: 15 times
’05-’06: 20 times
’02-’04: 30 times
Final Exam:
Be able to juggle
’07-’09: 8 times (no more than 4 w/ thigh)
’02-’05: 10 times (no more than 5 w/ thigh) / Final Exam:
Be able to juggle
’07-09: 10x (4 thigh, no more than 4 WL)
’05-‘06: 10x (4 thigh, no more than 4 WL)
’07-‘09: 10x (4 thigh, no more than 4 WL) / Final Exam:
Be able to juggle with a partner
’06-’09: 5 times
’02-’05: 5 times, only 2 may be with the head / Final Exam:
Be able to juggle
’07-’09: 12 times
’05-’06: 15 times
’02-’04: 20 times / Final Exam:
Complete the UNC around the world juggle challenge.
’07-’09: 1 time
’05-’06: 1 time
’02-’04: 2 times
Subject3: Speed/Conditioning
Each of these should be continued throughout the summer, even once test is passed
Conditioning 100 / Conditioning 200 / Conditioning 300 / Conditioning 400 / Conditioning MALesson 1:
Suicide Ladder –
GOAL IS 7 REPS
Set up 3 Cones, 5 yards apart. From the start run to the first cone and back (5 yards), second cone and back (10 yards), and third cone and back (15 yards). 2007-2009—18-21 sec
2005-2006—16-18 sec
2002-2004—13-15 sec
Repeat for as many repetitions as possible while staying under the time limit. Rest 45 seconds between sets. / Lesson 1:
Diamond 18
(3x through)
For 2002-2004 (18x30),
for 2005-2006 (13x28),
for 2008-2009 (8x22)
Sprint up straight away to bottom of box, diagonally run to opposite corner, sprint up straight away to bottom of box, sprint to starting corner.
2002-2004: 19 sec, 1:30 rest
2005-2006: 17 sec, 1:30 rest
2007-2009: 14 sec, 1:30 rest
1 3
2 4 / Lesson 1:
10-20 repeat
-Using half your size field, accelerate 10 yards recovery jog 20 yards, accelerate 10 recovery jog 20. After the second 20 yard recovery jog cut back and accelerate 10 yards repeating the process back to the start.
1 rep=starting position / Lesson 1:
-20 second sprints – Sprint with maximum effort for 20 seconds. Rest full 2 minutes and repeat 5x. Try to maintain same distance every trial. Record your distance. / Lesson 1:
Half field recoveries:
GOAL IS 7 reps under your goal time
-->should be done with appropriate distance for age.
02-04: (50 yds)
7 sec: 53 sec recovery
05-06: (37.5 yds)
6 sec: 53 sec recovery
07-09: (30 yds)
5 sec: 55 sec recovery
based on top field at Glenwillow
Lesson 2:
Suicide Ladder –
GOAL IS 7 REPS
Set up 4 Cones, 5 yards apart. From the start run to the first cone and back (5 yards), second cone and back (10 yards), and third cone and back (15 yards), and fourth (20 yards).
2007-2009—26-28 sec
2005-2006—23-25 sec
2002-2004—20-22 sec
Repeat for as many repetitions as possible while staying under the time limit. Rest 55 seconds between sets. / Lesson 2:
Angled Runs (3x through)
Set up cones 4 yards apart
Start at top of triangle cone, sprint to 1, back to main cone, sprint to 2, back to main cone, sprint to 3,round to 4, back to main cone, repeat with 5 & 6
2002-2004:23 sec,1min rest
2005-2006:25 sec,1min rest
2007-2009:27 sec,1min rest
/ Lesson 2:
15-30 repeat
-Using your size field field, accelerate 15 yards recovery jog 30 yards, accelerate 15 recovery jog 30. After the third 30 yard recovery jog cut back and accelerate 15 yards repeating the process back to the start.
1 rep=starting position / Lesson 2:
- 30 second sprints--
Sprint with maximum effort for 30 seconds. Rest full 2 minutes and repeat 5x. Try to maintain same distance every trial. Record your distance. / Lesson 2:
Opposite 18 recoveries:
GOAL IS 7 reps under your goal time
-->should be done with appropriate distance for age.
02-04: (75 yds)
14 sec: 46 sec recovery
05-06: (62 yds)
12 sec: 48 sec recovery
07-09: (52 yds)
10 sec: 50 sec recovery
based on top field at Glenwillow
Lesson 3:
Suicide Ladder –
GOAL IS 7 REPS
Set up 5 Cones, 5 yards apart. From the start run to the first cone and back (5 yards), second cone and back (10 yards), and third cone and back (15 yards), and fourth (20 yards), and fifth (25 yards).
2007-2009—36-38 sec
2005-2006—33-35 sec
2002-2004—30-32 sec
Repeat for as many repetitions as possible while staying under the time limit. Rest 1:05 between sets. / Lesson 3
Diamond 6/18 & Angled Runs
Complete a Diamond Run, recover 1 minute, then complete an angled run (hit your times)
Repeat 3x each.
Same times as listed above / Lesson 3:
20-40 repeat
-same directions as above just different lengths
1 rep=starting position / Lesson 3:
45 second sprints--
Sprint with maximum effort for 45 seconds. Rest full 2 minutes and repeat 5x. Try to maintain same distance every trial. Record your distance. / Lesson 3:
GOAL IS 7 reps under your goal time
-->should be done with appropriate distance for age.
02-04: (100 yds)
19 sec: 41 sec recovery
05-06: (75 yds)
16 sec: 44 sec recovery
07-09: (60 yds)
11 sec: 49 sec recovery
based on top field at Glenwillow
Final Exam:
Coach will hold up number behind back (1 OR 2) and player will try to guess it, if they are correct that Lesson to “pass.” If they are incorrect, they must do Lesson 3.
Must complete 5 in the appropriate times. / Final Exam:
Run through BOTH the diamond run and the angled runs 3 times through making the times each time. / Final Exam:
2007-2009’s will demonstrate 10-20 repeat—3 times
2005-2006’s will demonstrate 15-30 repeat—3 times
2002-2004’s will demonstrate 20-40 repeat- 3 times / Final Exam:
(Show SL Coach your log of times run)
You will need to run 2 of the 3 sprint options above (3x each) with a 2 minute break in between each set, and beat your distance listed. / Final Exam:
Coach will hold up number behind back (1 OR 2) and player will try to guess it, if they are correct that Lesson to “pass.” If they are incorrect, they must do Lesson 3.
Must complete 5 reps in the appropriate times.