Technical Drills

Overview

For all drills, first concentrate on executing the correct technique (i.e, learning, fundamental or cognitive stage). Over time you will become more proficient (i.e., progression or associative stage) where you can increase the speed (i.e., pace) and precision (i.e., effectiveness) of the skill through refinement and effective transfer of learning (i.e., practice environment to game situations). Finally, as you master the skill (i.e., excel or autonomous stage) your execution becomes second nature (i.e., natural) and you are targeting optimal performance. 

Ball Control

As with any drill, first concentrate on executing the correct technique (i.e, learning, fundamental or cognitive stage). Over time you will become more proficient (i.e., progression or associative stage) where you can increase the speed (i.e., pace) and precision (i.e., effectiveness) of the skill through refinement and effective transfer of learning (i.e., practice environment to game situations). Finally, as you master the skill (i.e., excel or autonomous stage) your execution becomes second nature (i.e., natural) and you are targeting optimal performance. 

Watch this video for the sequence of footwork skills to be developed. This drill will take about 30 minutes to complete. Take a 20-30 seconds rest after every 3rd set. The numbers in square brackets [mm:ss] represents the timeframe in the video where the specific skill starts:

  1. 50 Croqueta (Pendulum) (25 Stationary & 25 Moving) [1:13] 
  2. 100 Toe Touches (50 Stationary & 50 Moving) [2:02] 
  3. 50 Sole Rolls (any direction) [2:23] 
  4. Rest [20-30 s] 
  5. 100 Inside/Outside Zig Zag (50 Right & 50 Left Foot) [3:03] 
  6. 100 L Cut or Pull-Push (50 Right & 50 Left Foot) [3:33] 
  7. Rest [20-30 s] 
  8. 100 Cruyff Pull (50 Right & 50 Left Foot) [4:08] 
  9. 50 Inside Turn (25 Right & 25 Left Foot) [4:35] 
  10. 50 Outside Turn (25 Right & 25 Left Foot) [5:12] 
  11. Rest [20-30 s] 
  12. 50 Cruyff Turn (25 Right & 25 Left Foot) [5:41] 
  13. 50 Sole (180) Turn (25 Right & 25 Left Foot) [6:05] 
  14. 100 Pull-Push Outside (50 Right & 50 Left Foot) [6:32] 
  15. Rest [20-30 s] 
  16. 100 Pull-Push Inside (50 Right & 50 Left Foot) [7:05] 
  17. 100 Inside/Outside Shuffle (50 Right & 50 Left Foot) [7:36] 

This drill is similar to the 1000 touches drill but can be completed in about 10 minutes and primarily involves only lateral movement. Each footwork skill is 30 s duration with a 30 s rest between each footwork skill. The drill includes the following skill set (the number in square brackets [mm:ss] represents the timeframe in the video where the specific footwork skill starts):

  1. Inside/Outside [0:35]
  2. Toe Pull [1:10]
  3. Cruyff [1:52]
  4. Roll Over [2:40]
  5. Croqueta (Pendulum) [3:15]
  6. Drag Back [3:50]
  7. Hop Step [4:31]
  8. L Cut (Pull-Push) [5:17]
  9. Cruyff Pull [5:53]
  10. Body Feint [6:33]

This drill set looks to improve your ball control when dribbling, evading challenges and maneuvering in tight space. Each footwork skill is 60 s duration with a 20 s rest between each footwork skill. The drill includes the following skill set (the number in square brackets [mm:ss] represents the timeframe in the video where the specific footwork skill starts):

  1. Inside-sole stop [0:45]
  2. Lateral inside-inside [1:30]
  3. Alternate out/in V-cut [2:23]
  4. Cruyff/V-cut [3:22]
  5. Lateral sole drag in-out  [4:17] s

The drill involves juggling the ball. Start with foot to knee height level and progress from that stage. The goal is to become more comfortable with ball touches. 

Fast Feet, Plyo & Agility

Fast Feet (3 x 20s On; 20 s Rest)

  1. Forward/Backward
  2. Side-to-Side
  3. Cross Over


Plyo (3 x 10 Reps – 5 per leg)

  1. Jump Squat
  2. Jump Lunge
  3. Speed Skate


Agility (4 Reps)

  1. Forward Facing Shuttles
  2. Lateral Cone Touch
  3. Diagonal Shuffle

High Intensity Interval Training (HIIT)

Watch the video by Eunice Iturbe-Kenendy (OISC) and repeat the drills.

Week 1 HIIT

Welcome to the second session of the OISC Online Virtual Soccer Strength and Conditioning Program.Today we are working on our conditioning with a high-intensity interval training.Equipment:-Soccer ball-Towel-Your own music-Water to stay hydrated

Posted by Ottawa Internationals Soccer Club on Thursday, June 4, 2020

Small Space, Quick Time Training

Follow the following video that illustrates the 5 elements of the training plan over 3 circuits:

  1. 20 Quick Feet
  2. 10 Strength
  3. 20 Core
  4. Technical work – Juggling
  5. Freestyle ball mastery