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.
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x2 Sets - Two feet in the spaces, focus on quick feet.
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x2 Sets - Side to Side.
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x2 Sets - Right foot only in the spaces, followed by left foot only in the spaces
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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.
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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
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Coaching Point - Using 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.
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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.
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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.
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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.
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Coaching Point - Balance, 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.
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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.
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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
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Coaching Point - None kicking foot, placed at the side of the ball, pointing at the target, Inside of the foot, through the ball.