ODP DrillsPage 1 of 4

ODP (Olympic Development Program) Drills

(for stamina and skill improvement)

This entire program should take 50 minutes to an hour. It is important that you go through the program without pause other than the planned rest intervals.

Ball Control and Agility

6 minutesJog while dribbling the ball with quick touches, changing direction and speed. Do this in a confined space where many changes and touches are necessary.

1 minuteHead Juggling

1 minuteThrow ball up, jump, and while you are in the air, stop the ball with your head, settle the ball to your feet and move off quickly. Repeat.

1 minuteThigh juggling

1 minuteThrow ball up, jump, and while you are in the air, stop the ball with your chest, settle the ball to your feet and move off quickly. Repeat.

2 minutesStart in a sitting position, throw the ball up, get up and stop the ball dead before it hits the ground, settle it to your feet and move off quickly. Repeat using head, chest, thighs and each foot, in that order, to trap the ball.

Technical Speed, Pure Speed and Endurance

  1. Dribble in a figure ‘8’ around markers, which are about 15 yards apart. As you dribble around a marker make quick touches to improve your technical speed. After you round the marker, accelerate to the other as if you were beating an opponent.
  2. Use just the insides of both feet for the first six figure ‘8’s.
  3. Use just the outside of both feet for the next six figure ‘8’s.
  4. Rest by walking for 30 seconds. (Hint: set the marker for the next drill.)
  5. Set a marker about 25 yards from a starting point:
  6. Sprint dribble to the marker. Leave the ball.
  7. Sprint backwards to the starting point.
  8. Sprint to the ball, collect it.
  9. Sprint dribble back to the starting point.
  10. (Do this twice.)
  11. Rest by walking for 30 seconds. (Hint: set the marker for the next drill.)
  12. Set the ball on the ground to your left about 10 yards away from the marker out to your right. Move 10 times from side to side, using the slide method of movement, without crossing your legs.
  13. Rest by walking for 30 seconds.
  14. To ten yard marker and back:
  15. Two-leg explosive jumps
  16. Single-leg explosive hopping; left foot first then right
  17. Rest by walking for 30 seconds.
  18. Karioka to ten yard marker and back; 10 times as quickly as possible.
  19. Rest by walking for 30 seconds. (Hint: set the marker for the next drill.)
  20. Set a marker about 25 yards from a starting point. From the starting point:
  21. Pass the ball to the 25 yard marker
  22. Sprint to the ball
  23. Collect the ball and accelerate to the starting point
  24. Make 3 passes

Strength and Flexibility

60 timesTwo-footed jumping forward and backward over the ball. Keep your feet together.

15 timesIn a standing position, legs spread and knees straight, roll the ball with your hands in a figure ‘8’ pattern through your legs.

60 timesTwo-footed jumping side to side over the ball.

15 timesIn a sitting position with your legs extended, roll the ball with your hands around the soles of your feet and around your legs.

60 timesThrow the ball in the air, jump and catch the ball, and throw it back up in the air before you hit the ground.

30 timesSit-ups with the ball. Touch the ball on the ground over your head and then up to touch your toes.

60 timesIn a standing position with the ball in your hands, touch the ball to the ground by bending at the knees so the thighs are parallel to the ground and then vigorously jump high with the ball over your head.

30 timesPush-ups.

Shooting and Heading

For this section, a kick board, the side of a gym, a tennis wall, etc., will be necessary.

  1. Technique work

For 2 minutes – Get 5 to 7 yards from the wall and shoot the ball first time at the wall, making sure the foot is pointed, the knee is over the ball and that the center of the foot is striking the center of the ball. (All the power of the kick comes from the quick, snapping motion of the lower leg.)

  1. First time shooting with power

For 6 minutes – Back off 20 yards. First time the ball at the wall. Strike the ball as hard as you can regardless of the bounce, height, or speed that the ball comes back at you. Pick a spot on the wall to shoot at each time and keep the ball low.

  1. Trapping and shooting

For 6 minutes – Back off 20 yards. 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 this drill is to develop a sound trap and a quick, hard shot.

  1. Heading

For 2 minutes – From one to two yards away, first time head juggling against the wall

  1. Heading

For 3 minutes – Get within five yards from the wall. Toss the ball against the wall to force you to jump and head it back at the wall. Catch the ball after each header, then repeat. Make sure the toss forces you to the peak of your jump. Remember your technique, and head with power each time.

  1. Heading

For 2 minutes – Back off between 5 to 7 yards. Throw the ball up against the wall and as it comes down, head the ball with power, getting your entire body into the heading motion.

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