Soccer Exercise
Play Ball Up, Flick Through the Legs with the Instep, and Short Sprint with Ball at Foot
- Age U6 - U13, U14 - U19
- Training Set Progression
- Number of Players 1 - 5 players
Setup
Each player has a ball. Set up a cone square or use open space.
Procedure
After performing a ball lift technique, the ball is kicked 3-4 metres into the air. Just before the ball touches the ground, the player flicks the ball through the legs with the instep, turns 90 degrees and immediately starts a short dribble at maximum speed (2-3 metres). 1 - Juggle the ball 2 - Ball falls down and is pulled back with the instep 3 - Ball runs backward through or past the left leg 4 - Left turn, take the ball with the left foot and sprint
Tip
- Just before the ball contact/control with the instep, the player moves into a staggered stance slightly offset to the side of the ball, allowing the ball to drop off the instep and run behind the standing leg. It is important that the ball is struck just before it touches the ground and that it does not bounce up. - Receiving the ball with the instep requires the standing leg to be placed behind the ball (from the player's perspective) and the foot, hip and knee joints of the playing leg to be rotated inward. - Make sure a short sprint follows immediately. - Quick, short turn and explosive acceleration. - Close ball control. - 4 cones
Training attributes
Technique
- Technique
- Trapping Ball control Dribbling Shot technique/shooting
Condition
- Condition
- Speed of movement with ball Strength training
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 10 min
- Training Set
- Progression
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Group training
- Exercise level
- Intermediate
- Training Location
- Pitch Indoor