Individual Summer Training Drills - Part 1

Summer time for some soccer players is a rest time, for others it’s a time to get better.  For college soccer players summertime can make the difference between starting in the fall or sitting the bench. The problem that players have during the summer is numbers; most players do workouts on their own and might struggle to know what to do.  The following exercises will help solve this problem, simple technical work with a ball if done correctly and with the correct amount of effort can make a big impact in the fall.  For the exercises to follow all you will need is a ball and four markers.

Warm Up

In a 5 yard by 5 yard square move freely as fast as you can cutting the ball and do any skill you can. The goal is to work hard for one to two minutes, or go until you start to feel shortness of breath and then go ten more seconds.  Increasing this time every time you do the exercise will increase your stamina and help you push yourself through that barrier.

Step 1

In the same 5 yard by 5 yard square, starting at the back right corner roll the ball with your right foot in front of you and stop it with your left foot.  Make sure while doing this you stay on your toes and move your feet quickly.  Once you get to the cone on your left move up the square pushing the ball forward with the bottom of both feet in a toe touches form, again make sure to stay on your toes and push yourself as quickly as you can.  At the next cone you are again going to roll the ball across your body but this time with your left foot and stop it with your right foot.  When you reach the next cone go backwards to the start using the bottom of your cleats in toe touch fashion.  Repeat for a minimum of a minute and then repeat.

Step 2

In the same 5 yard by 5 yard square, start in the middle of the square and move out to the front right cone.  Facing forward you have to move back to the center starting place and across to the rear left cone.  Once you reach the rear left cone facing forward move back to the center then to the rear right cone.  Still facing forward move back to the front left cone and then back to the center.  Keep this movement going for a minimum of a minute and then repeat. 

Step 3

In the same 5 yard by 5 yard square, start in the middle like the previous exercise but this time you will dribble at the cone and once you reach the front right cone you will pull the ball back with your right foot and turn to your right.  Quickly you will then attach the rear left cone, once you get there turn by pulling the ball back with your right foot turning to your right and going to the center of the grid and then attacking the rear right cone.  Turning by pulling the ball back with your right foot you will then attach the front left cone and return to the center are repeat for a minimum of a minute and then repeat after a short rest.  Make sure to do this same drill using your left foot to turn and turn to your left.