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