Vipers FC Individual Ball Control Workout
Program is based on individual ball control drills used by the US Women’s National Team
Divided into Week 1 Program and Week 2 Program. Do Week 1 Program one week, then Week 2 the next week, and continue to alternate weeks.
Each drill for the program is to be done every day, with the goal of 5 days a week
Each drill should be done with accuracy, and then with as much speed as possible, while maintaining accuracy
Week 1 Program
Please watch the video link here to show you the specific movements for each drill:
http://www.youtube.com/watch?v=PCFsyvrcNTY
Juggling
-5 minutes with a tennis ball using both feet
-5 minutes with a size 1, 2 or 3 ball using both feet
-5 minutes with a size 5 ball using both feet
Ball Work
-100 BMS Toe Taps
-100 BMS Bells
-100 Sticky Tapes (change feet every 25 touches)
-100 Pull Back-Pushes (change feet every 25 touches)
-100 Pull Back-Pushes Behind
-26 Step Over Touches (alternate feet each step over)
-100 Rolls (alternate feet every 3-4 rolls)
-150 Brazilian Toe Taps
-26 Snakes (alternate feet every “snake”)
-May skip Sekans (optional if boys want to do it or not)
-100 Cruyffs (alternate feet each repetition)
Dribbling
-Basic Cones in Straight Line (6-8 cones)
-Right Foot Only
-Left Foot Only
-Right and Left Foot Rolls
-Repeat 10 times with a tennis ball (may be best on hard surface/carpet)
-Repeat 10 times with size 1, 2, or 3 ball
-Repeat 10 times with size 5 ball
-Cross Dribbling
-Right Foot Only
-Left Foot Only
-Right and Left Foot Rolls
-Repeat 10 times with tennis ball
-Repeat 10 times with size 1, 2 or 3 ball
-Repeat 10 times with size 5 ball
Passing
-Wall Passing
-From 5 feet away pass with one foot and receive with the other foot
-20 passes with each foot
-Focus here is on first touch, always first touch in to space
-Repeat from about 15 feet away
-20 passes with each foot
Week 2 Program
Please watch the video link here to show you the specific movements for each drill:
http://www.youtube.com/watch?v=E2LzGfgAK5s
Juggling
-5 minutes with a tennis ball using both feet
-5 minutes with a size 1, 2 or 3 ball using both feet
-5 minutes with a size 5 ball using both feet
Ball Work
-50 Fluid Bells
-50 Fake Cryuff
-50 Stop-Go-Go
-50 Stop-Go-Ronaldo
-50 Rabanha
-50 Best
-50 Roll and Go
-50 DiMartino’s
-With all of the above you will be using both feet
Dribbling
-Messi Dribbling
-Right Foot Only
-Left Foot Only
-Inside of each foot only
-Outside of each foot only
-Repeat 3 times with a tennis ball
-Repeat 3 times with a size 1, 2 or 3 ball
-Repeat 3 times with a size 5 ball
Place about 20 cones randomly about 20 yards from goal. Perform 50 touches at speed, with quick changes of direction, step overs, and scissors. On the 50th touch, burst out of the grid at top speed and shoot the ball into one of the corners of the goal.
-2 Ball Touches
-Get 2 balls, set 4 cones in a 5 x 20 yard grid
-Baby touch the balls with your laces at a good pace controlling the balls all the time. Take a touch with every step.
-Repeat 5 times with a tennis ball
-Repeat 5 times with a size 1, 2, or 3 ball
-Repeat 5 times with a size 5 ball
-2 Ball Dribbling
-Get 2 balls and set 4 cones in 5 x 50 yard grid
-This is where it gets hard. Run at 80% speed with both balls at your feet. The goal is to keep them both in the 5 yard width of your grid and within 3-4 feet in front of you.
-Repeat 5 times with a tennis ball
-Repeat 5 times with a size 1, 2 or 3 ball
-Repeat 5 times with a size 5 ball
Passing
-Wall Passing
-From 5 feet away pass with one foot and receive with the other foot
-20 passes with each foot
-Focus here is on first touch, always first touch in to space
-Repeat from about 15 feet away
-20 passes with each foot