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Individual Session

Individual Session - Ball Control
by Darren Beesley, (USSF A / UEFA A)

Warm Up - Agility/Ladder Work

 Cones or any kind of markers can be used as an alternative.

  1. x2 Sets - Two feet in the spaces, focus on quick feet.

  2. x2 Sets - Side to Side. 

  3. x2 Sets - Right foot only in the spaces, followed by left foot only in the spaces

  4. x2 Sets - Sprint to the furthest cone/space, backwards side to side through the cones/spaces. Sprint forward. 

Juggling

Start with the ball ideally on the surface and work your way up or if need be start with the ball in your hands. Emphasis on using both feet, left/right alternating trying to keep the ball below knee height. 

Progression #1 - Add in Knees - Both Sides

Progression #2 - Add in Headers- U12 and above.

Progression #3 - Add in Skills, Balancing the ball on the foot, Around the World, Balancing ball on the neck. See Skills of the Week

Coaching PointUsing your strongest foot only will only make it more difficult and prevent you progressing long term. Use both feet and alternate.

Side Foot Volleys

Side Foot Volleys  - (Server)Good, accurate throw underarm to give their partner a chance to perform the skill

 

x5 Sets of 20/30 repetitions each foot with one minute rest in between.

Work with a partner/sibling/parent to complete 20/30 side foot volleys.

Progression #1 - Add in Knee Volley - Both Sides

Progression #2 - Add in Chest Volley - Both Sides

Progression #3 - Take a touch with your foot then a side foot volley whilst keeping the ball off of the ground.

Coaching Point - Stand facing your side, with your shoulder facing your target. Strike the ball, Hip level,with your toe pointing down.

Advancement - Balance/Hop - Side Foot Volleys.

This is an extension of the above exercise that also incorporates the agility work with the ladder/cones.

Start by completing the above volleys whilst standing on one leg. Progress to a hop in between each exercise.

 

x5 Sets of 20 - 10 each side with one minute rest.

 

Progression #1 - Add in Knee Volley with Hop - Both Sides

Progression #2 - Add in Chest Volley with Hop - Both Sides

Progression #3 - Take a touch with your foot then a side foot volley whilst keeping the ball off of the ground.

Coaching PointBalance, Strike the ball, Hip level,with your toe pointing down. Follow through, finish the volley with your shoulders and body facing the target.

Agility/Volleys/Passing

Agility Ladder work with a volley at the end of either side of the ladder. 

Progression #1 - Add in Knee Volley - Both Sides

Progression #2 - Add in Chest Volley - Both Sides

Progression #3 - Add in Touch Volley -  Both Sides

Advancement - Agility/Passing

Incorporate the ladder work - This is an extension of the above exercise that also incorporates the agility work with the ladder/cones but a pass.

Quick feet through the cones - Side foot pass left and right (see diagram).

 

x5 Sets of 20 - 10 each side with one minute rest.

 

Progression #1 - Touch/Pass

Progression #2 - Touch outside foot/Pass

Progression #3 - Inside/Outside Touch and Pass

Coaching Point - None kicking foot, placed at the side of the ball, pointing at the target, Inside of the foot, through the ball.

Coaching Points

Light on your toes ready to move and get in line with the flight of the ball; position slightly side-on; eyes focused on the ball; strike the ball with the inside part of your foot; ankle locked and strong; delicate touch and control; arms out for balance; head over the ball.

Players ready on their toes to receive a pass, volley. Always proper technique using the inside or outside of the foot (ankle locked, contact middle of the ball). 

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