45MINUTE BALL AND SPEED PROGRAM
ASHLAND HIGH SCHOOL BOYS SOCCER
FALL 2016
Entire program should take about 45 minutes. It is important that you go through the entire program without pause, other than the planned rest intervals.
Ball Control Activities – 10 minutes total (1 minute each activity)
Jog while dribbling ball, changing direction and speed. Stay within a 10 yard area so that many changes are necessary. Use various turning and dribbling techniques
Juggle the ball with no spin on the ball
Throw ball up and collect with the foot; then move with ball several yards in various directions quickly. Repeat using both feet - laces, inside, and outside of foot
Thigh juggling
Throw ball up and collect with the thigh and settle to feet; then move off quickly. Repeat using both thighs and both feet
Head juggling
Combined juggling using 12 parts of body: head, both shoulders, chest, both thighs, outside, inside and instep of both feet
Starting in a sitting position, throw ball up, get up and collect the ball before it hits the ground, settle it to your feet and move off quickly. Repeat using head, chest, both thighs, both feet in that order to collect the ball.
Strength and Flexibility Activities with Stretching Intervals
60 jumps – Two-foot jumping forward and backward over ball
15 figure 8’s – Standing position with legs spread and knees straight, roll the ball using your hands in a figure-8 pattern around your legs and through your legs
60 jumps – Two-foot jumping side to side over the ball
15 roll-arounds – Sitting position with legs extended straight, roll the ball using your hands around your feet, then along your side and around your back
60 jumps – Throw the ball in the air, jump up and catch the ball, and throw it back up before you hit the ground.
30 push-ups – Body straight with hands shoulder width apart
60 jumps – with ball in your hands squat down and touch ball to ground and then jump explosively reaching high with ball
Speed and Endurance (Set two markers 25 yards apart)
Sprint dribble to marker, leave ball there, sprint back to start line, turn and sprint to ball, turn ball and sprint dribble back to start. Repeat 2 times
Rest 30 seconds while walking
Pass the ball to the 25 yard marker, sprint to ball, turn ball and sprint dribble back to start. Repeat 2 times
Rest 30 seconds while walking
Turn sideways and using the defensive slide method move from left marker to right marker and back, do 2 laps. Keep your legs bent, body low and do not allow your legs to cross
Rest 30 seconds while walking
Move markers to 12 yards apart. Dribble in a figure-8 pattern around markers, using just the inside of both feet for 10 laps. Then use the outside of both feet for 10 laps. As you come out of the turn accelerate as if you are whooping-up on an opponent.
45 minute activity is complete – Cool Down