7/22/2021 - Optional Practice
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| Time |
Drill
|
| 5 Min |
Active Stretching
- Start with a warm up jog of a full length of the field and back
- Knee huggers (hamstrings): Hug each knee to the chest, moving hips forward
- High kicks (hamstrings, hips): Kick leg up and across the body towards raised hand on opposite side. Let leg free fall (lightly) backwards.
- Lateral slides (groin, hips, knees, ankles, lower back): *visualize a line of hurdles* move laterally while ducking under each hurdle.
- Heel scoops (hamstrings, lower back): Extend leg out in front with heel on the ground. Reach with both hands towards the heel. Come “through the leg” with arms all the way above the head.
- Toe touches (hamstrings, core): On one foot, reach down and across the body towards the foot on opposite side. Simultaneously reaching behind with unplanted leg.
|
| 5 min |
Warmup jog around the field
|
| 15 Min |
Movement (1-7 should be daily, 8-10 are linear acceleration specific)
15-20 Yards
- 1) Marching with high knees (hands up)
- 2) Marching with high knees (arm swing)
- 3) High Knee Skips
- 4) Lateral High Knee Skips
- 5) Side Shuffle w/Overhead reach
- 6) Carioca
- 7) Back Pedal
- 8) Running with high knees
- 9) Tall-Fall Run x 3
- 10) Push-Up - Start x 3
- 11) Build Up Sprints (40 yards) x 3
|
| 7 Min |
4 Corner Passing Drill
|
| 7 Min |
|
| 5 Min |
|
| 10 Min |
|
| 10 Min |
|
| 5 Min |
Water
|
| 10 Min |
|
| 10 Min |
|
| 20 Min |
|
| 5 Min |
Water
|
| 10 Min |
|
| 20 Min |
|
| 10 Min |
John Hopkins 3v2 Challenge
https://www.youtube.com/watch?v=ivm2d55bOY8
Great competition drill that teaches soft hands on offense and quick ball movement.
- Have the kids split up with dark vs light
- Have each team run for 5 minutes in offense and defense and keep track of who wins
- Setup 5 cones around the goal, the cones are in a star pattern with the top of the star at the top of the goal about 10 yards away
- Have the defense on the back 2 cones behind the net
- Have the offense on the top 3 cones
- Place a goalie in the net and use tennis balls
- Coach throws a ball to an offensive player and it turns into a 3v2
- Defense has to adjust to the man and talk to stop the ball from going in the net
The losing team has to do extra pushups or sprints
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