'Link to download PDF: https://goo.gl/wm1hOf Link to Diaz Soccer: https://www.diazsoccer.com Facebook: https://www.facebook.com/diazsoccer Twitter: https://www.twitter.com/diazsoccerco This is a complete outline of an awesome training routine that you can follow that will help improve your dribbling, juggling, directional control, first touch, and passing. Full Training Session Outline This is a complete outline of an awesome training routine that you can follow that will help improve your dribbling, juggling, directional control, first touch, and passing. You can download an outline of the complete training session, just click on the download button above. Warm - 5 Minutes The purpose of a warm up is to loosen your muscles and prepare them for the training session. Start off with a jog, and then incorporate some of these dynamic exercises such as: High knees Butt kicks Straight kicks Back kicks Side shuffles Karaoke Backpedals Defensive Shuffles. Dribbling - 10 Minutes Now we are going to focus on improving our close ball control. You are going to start off by dribbling at full speed throughout the grid, use different parts of your foot such as the inside, outside, sole, etc. Act like there are many defenders around you and you have to keep the ball away from them. Reps: 2x with left foot, 2x with right foot, 2x with left foot Activity Duration: 1 minute Rest for 1 minute in between each repetition. Juggling - 10 Minutes Now we are going to work on improving our touch and directional control. Here is the setup, setup 5 markers, each marker should be about 5 yards diagonally away from each other. The purpose of this drill is to improve your touch and directional control of the ball while in the air. Do each drill at full speed while doing your best to maintain control of the ball. If you drop the ball that is ok, just continue to juggle from where you dropped the ball. Juggle with left foot for 1 min, rest for 1 min. Juggle with right foot for 1 min, rest for 1 min Juggle with both feet for 1 min, rest for 1 min Juggle with feet and thighs for 1 min, rest for 1 min Juggle with feet, thighs, and head for 1 min, rest for 1 min Reps: Do 1 rep of each exercise Rest: Rest for 1 minute in between each exercise Passing & First Touch This drill will improve your short range passing accuracy and your first touch. Here is the setup, mark a wall with chalk or tape, put 2 marks on the wall both of these marks should be 2 strides away from each other. One target will be for our left foot and the other will be for our right foot. Place a cone in between these markers and 5 yards away from the wall. Touch with outside of foot then pass with opposite foot - 20 total passes Touch with side of foot then pass with opposite foot - 20 total passes Touch with side of foot then pass with same foot - 20 total passes Touch with sole roll then pass with opposite foot - 20 total passes 1 touch passing with your left foot do 50 total passes. 1 touch passing with your right foot - 50 total passes. First touch and then pass with left foot - 25 total passes. First touch and then pass with right foot - 25 total passes. Rest for 30 seconds in between each exercise Fitness - 10 Minutes Lets finish off this training session with a fitness drill that will help improve your agility and give you that extra quickness when you change direction. Do this entire drill at full speed giving it everything you got. Sprint to the center cone, Side shuffle to the side cone, Side shuffle back to the center cone, Sprint forward to the front cone, Backpedal to the center cone, Side shuffle to the next cone, Side shuffle back to the center cone, Backpedal back to the start cone. Reps: 5x Rest: 1 Minute in between each repetition. Cool Down - 5 minutes Make sure to do a cool down after this session to reduce muscle tension. Here are some stretches you could do in your cool down: Light jog Hamstring stretch Groin stretch Hip flexor stretch Quadricep stretch Lower back stretch Shoulder stretch.'
Tags: fitness , Workout , routine , training , soccer , First , session , improve , individual , technique , Football , drills , Futbol , touch , passing , Skill , dribbling , juggling
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