| The following exercises and techniques | | | | thigh pulls are more often than not due |
| are not recommended for U14 and below | | | | to a lack of strengthening. Running |
| unless the players are very adept at | | | | works the backs of the legs, causing an |
| shooting with the inside of their foot | | | | over-balance of |
| or their instep. | | | | strength. A muscle that is strengthen |
| In a breakaway situation where the | | | | needs to be stretched to maintain |
| goalkeeper closes down space on the | | | | flexibility and suppleness. Many of the |
| attacker the shooter may need a few | | | | strengthening exercises that are |
| extra finishing options - namely the toe | | | | isometric in nature should be held for |
| poke and the chip. | | | | only a 5-10 second count, depending upon |
| Toe Poke--best used when the ball is out | | | | the physical maturity and condition of |
| in front of the support foot and the GK | | | | the player. |
| is within 2-4 yards, still upright. The | | | | Achilles and calves - place heel of foot |
| toe needs to strike the ball at ball | | | | on ground and sole of foot on ball; lean |
| center to keep it on the ground. The leg | | | | forward; a partner on the other side |
| swing is just part of the running | | | | will stabilize the ball |
| stride. Toe pokes should not be taught | | | | Hamstrings - put the Achilles of one |
| too young (in my opinion), as it is a | | | | foot on the ball and bring chest forward |
| tough habit to replace with the | | | | |
| technique that should be used in greater | | | | Hamstrings and buttocks - while standing |
| than 90% of the shooting chances. | | | | with legs straight as possible, circle |
| Setup: The attacker starts about 40 | | | | the ball around the feet with the hands; |
| yards out from the goal and speed | | | | spread the legs and circle the ball |
| dribbles or is served a ball to run onto | | | | around each foot |
| towards goal. The more speed the | | | | Back and Hamstrings - with legs straight |
| attacker can generate, the better the | | | | and spread, reach ball back between the |
| training will be. The attacker is to toe | | | | legs as far as possible; bring ball |
| poke a shot by the goalkeeper into goal. | | | | forward, arching back and neck looking |
| Initially a cone about 10 yards out from | | | | upward, with only toes and ball touching |
| the goal can be used to imitate a GK. | | | | the ground |
| Ask the GK(s) to use this exercise to | | | | Shin and Thigh - point toe down and |
| time their close down and not go into | | | | press top of foot against the ball; ball |
| breakaway dives. They can try to stop | | | | must be stabilized against a wall or |
| the shot with low hands by stopping | | | | another player; player should feel the |
| forward movement each time the attacker | | | | pressure in the thigh and shin |
| is going to touch the ball. This is a | | | | Groin - same as above except use inside |
| shooting exercise, but some specific | | | | of the foot; player should feel the |
| techniques can be worked on with the GKs | | | | pressure in the inner thigh and groin |
| without compromising the shooting. | | | | Outside Thigh and Shin - same as above |
| GK Chip--this technique is best used | | | | except point the toes inward and use the |
| when the GK comes out too quick and | | | | outside of the foot |
| there is still a lot of room to get the | | | | Thigh - with ball positioned between the |
| ball in the air or when the GK goes into | | | | backs of two players, lower into a squat |
| a breakaway dive too soon. | | | | position, hold and return |
| Setup: Same setup as above, except the | | | | Abdominals - hold ball between feet and |
| GK should come out to between 6-9 yards | | | | in the air; do crunches; or reach up and |
| as the attacking is closing in on the | | | | touch ball on each sit-up |
| penalty area. A cone (or stationary GK) | | | | Hip Flexors, Back, and Abdominals - |
| can be placed in this area initially. | | | | resting on forearms, ball between feet |
| Progress to using GK movement (remind | | | | and off the ground with legs as straight |
| the GK of their vulnerability when they | | | | as possible, move the ball in a figure |
| come out too soon). | | | | eight; with a partner, each player |
| To create an environment for the quick | | | | circles the ball around the other |
| chip over a diving GK, place a ball 10 | | | | player's ball |
| yards out from the goal. Have the | | | | Abdominals - resting on forearms, ball |
| attacker dribble towards the ball. As | | | | between feet and off the ground, bring |
| the attacker approaches, the GK times | | | | knees to the chest, then extend the |
| his run out to make a diving save on the | | | | legs; with a partner, extend the legs to |
| stationary ball. The attacker should | | | | one side, alternating sides with the |
| chip the GK as he dives. Of course, a | | | | partner |
| stationary prone GK can be used. Be sure | | | | Lateral Abdominals - lying on back with |
| the GK protects himself with the | | | | ball between feet and legs straight up |
| forearms and top lower leg in front of | | | | in air, lower the ball to one side |
| and covering the head and torso while in | | | | maintaining the "L" shape; raise up and |
| this position. | | | | lower to the other side |
| Here are just a few stretching and | | | | Arms - pushups with one hand on the |
| strengthening exercises that players | | | | ball; either do a set with each hand or |
| over age 12 can do with a ball. It is | | | | alternate the ball hand on each pushup |
| important for players to strengthen the | | | | Arms - do pushups with the top of the |
| front and sides of their legs (shins and | | | | feet on top of the ball |
| thigh) and stretch the backs of the legs | | | | Neck - with partner holding ball, press |
| (Achilles, hamstrings and thighs) and | | | | forehead against ball |
| the back. Some of these exercises need | | | | for 5-10 seconds; move to sides and back |
| to be done in pairs. Shin splits and | | | | of head |