Best soccer training tips


Exercise from injury

The following exercises and techniquesthigh pulls are more often than not due
are not recommended for U14 and belowto a lack of strengthening. Running
unless the players are very adept atworks the backs of the legs, causing an
shooting with the inside of their footover-balance of
or their instep.strength. A muscle that is strengthen
In a breakaway situation where theneeds to be stretched to maintain
goalkeeper closes down space on theflexibility and suppleness. Many of the
attacker the shooter may need a fewstrengthening exercises that are
extra finishing options - namely the toeisometric 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 outthe physical maturity and condition of
in front of the support foot and the GKthe player.
is within 2-4 yards, still upright. TheAchilles and calves - place heel of foot
toe needs to strike the ball at ballon ground and sole of foot on ball; lean
center to keep it on the ground. The legforward; a partner on the other side
swing is just part of the runningwill stabilize the ball
stride. Toe pokes should not be taughtHamstrings - put the Achilles of one
too young (in my opinion), as it is afoot on the ball and bring chest forward
tough habit to replace with the
technique that should be used in greaterHamstrings and buttocks - while standing
than 90% of the shooting chances.with legs straight as possible, circle
Setup: The attacker starts about 40the ball around the feet with the hands;
yards out from the goal and speedspread the legs and circle the ball
dribbles or is served a ball to run ontoaround each foot
towards goal. The more speed theBack and Hamstrings - with legs straight
attacker can generate, the better theand spread, reach ball back between the
training will be. The attacker is to toelegs 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 fromupward, 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 toShin and Thigh - point toe down and
time their close down and not go intopress top of foot against the ball; ball
breakaway dives. They can try to stopmust be stabilized against a wall or
the shot with low hands by stoppinganother player; player should feel the
forward movement each time the attackerpressure in the thigh and shin
is going to touch the ball. This is aGroin - same as above except use inside
shooting exercise, but some specificof the foot; player should feel the
techniques can be worked on with the GKspressure in the inner thigh and groin
without compromising the shooting.Outside Thigh and Shin - same as above
GK Chip--this technique is best usedexcept point the toes inward and use the
when the GK comes out too quick andoutside of the foot
there is still a lot of room to get theThigh - with ball positioned between the
ball in the air or when the GK goes intobacks of two players, lower into a squat
a breakaway dive too soon.position, hold and return
Setup: Same setup as above, except theAbdominals - hold ball between feet and
GK should come out to between 6-9 yardsin the air; do crunches; or reach up and
as the attacking is closing in on thetouch 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 (remindand off the ground with legs as straight
the GK of their vulnerability when theyas possible, move the ball in a figure
come out too soon).eight; with a partner, each player
To create an environment for the quickcircles the ball around the other
chip over a diving GK, place a ball 10player's ball
yards out from the goal. Have theAbdominals - resting on forearms, ball
attacker dribble towards the ball. Asbetween feet and off the ground, bring
the attacker approaches, the GK timesknees to the chest, then extend the
his run out to make a diving save on thelegs; with a partner, extend the legs to
stationary ball. The attacker shouldone side, alternating sides with the
chip the GK as he dives. Of course, apartner
stationary prone GK can be used. Be sureLateral Abdominals - lying on back with
the GK protects himself with theball between feet and legs straight up
forearms and top lower leg in front ofin air, lower the ball to one side
and covering the head and torso while inmaintaining the "L" shape; raise up and
this position.lower to the other side
Here are just a few stretching andArms - pushups with one hand on the
strengthening exercises that playersball; either do a set with each hand or
over age 12 can do with a ball. It isalternate the ball hand on each pushup
important for players to strengthen theArms - do pushups with the top of the
front and sides of their legs (shins andfeet on top of the ball
thigh) and stretch the backs of the legsNeck - with partner holding ball, press
(Achilles, hamstrings and thighs) andforehead against ball
the back. Some of these exercises needfor 5-10 seconds; move to sides and back
to be done in pairs. Shin splits andof head



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