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A Seven-Minute Daily Drill to Stay In Tip-Top Soccer Shape This Summer!

Ah, summer — long afternoons by the pool, popsicles on a hot day. Summer is a soccer player’s chance to relax and recover for the season ahead — but that doesn’t mean that you have to completely step away from the game you love!

The summer months offer the best opportunity for getting away from the regular practice-and-game routine, and working on the individual footwork, dribbling and agility skills you’ll need to take your game to the next level in the coming season.

In fact, the following seven-minute drill provides a daily regimen of easy-to-perform footwork skills that will dramatically improve your on-ball skills this summer. Each seven-minute drill provides nearly 600 touches on the ball — do one just five days a week throughout the summer, and that’s nearly 12,000 touches a month!

Best of all, these drills can be performed in a relatively small space, either indoors or outdoors — even on your bedroom floor. So get out your ball and start practicing!

NOTE: The following collection of footwork and dribbling moves was put together by Dennis Mueller, a boys' U16 competitive coach in Princeton, N.J., from tapes by Wiel Coerver (1-2-3-Goal, Coerver Coaching), Frans van Balkom (On the Attack), Hubert Vogelsinger (Videocoach Vogelsinger) and Dario Gradi (Soccer Skills for the 90s).

SEVEN-MINUTE DRILL

  1. Inside Rolls (4 times each foot) -- Roll the ball across your body from outside to inside with the inside and sole of the foot and stop the ball with the inside of the other foot.
  2. Outside Rolls (4 times each foot) -- Roll the ball across your body from inside to outside with the outside and sole of the foot and stop the ball with the inside of the same foot.
  3. Side-to-Side Push-Pull (4 times each foot, alternating feet three touches between moves) -- Tap ball back and forth with inside of feet, push ball forward with one foot and pull it back the sole of the opposite foot.
  4. Side to Side Step-On (4 times each foot, alternating feet three touches between moves) -- Tap -- Roll ball to outside with the sole by stepping lightly on the ball, then tap ball back to the inside with the inside of the foot.
  5. Side to Side Front Roll (4times each foot, alternating feet three touches between moves) -- Tap --Tap ball back and forth with inside of feet, push ball slightly forward then pull the ball across your body with the front part of the sole.
  6. Pull, Instep Push (Do sequence with one foot then switch, 4 times each foot) -- Push ball forward and pull it back with the sole, then tap ball forward with the instep of the same foot.
  7. Pull a Vee (Do sequence with one foot then switch, 4 times each foot)  -- Push the ball forward and pull it back the sole of the foot while turning and then take the ball with the inside of the same foot.
  8. Pull & Take with Outside of Foot (Do sequence with one foot then switch, 4 times each foot)  -- Push the ball forward and pull the ball back with the sole then push the ball diagonally forward with the outside of the foot.
  9. Pull & Roll Behind (Do sequence with one foot then switch, 4 times each foot)  -- Push the ball forward and pull the ball back with the sole of the foot then pass the ball behind the standing leg with the inside of the foot. Control the ball with the sole of the other foot.
  10. Pull turn (Travel 10 feet, turn 180 degrees, use three touches between turns, 4 times each foot) --Push ball forward with one foot and pull it back with the other while turning toward ball and take the ball in the opposite direction with the inside of the first foot. 
  11. Inside of foot turn (Travel 10 feet, turn 180 degrees, use three touches between turns, 4 times each foot) -- Push ball forward, move past ball and turn toward ball and take it with the inside of the foot in the opposite direction.
  12. Outside of foot turn (Travel 10 feet, turn 180 degrees, use three touches between turns, 4 times each foot) -- Push ball forward, move past ball and turn toward ball while taking it with the outside of the foot in the opposite direction.
  13. Cruyff (Travel 10 feet, turn 180 degrees, use three touches between turns, 4 times each foot) -- Push the ball forward, fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.
  14. Stepover Turn (Travel 10 feet, turn 180 degrees, use three touches between turns, 4 times each foot) -- Push ball forward, step over ball with one foot, turn toward ball and take it in the opposite direction.
  15. Hip Swivel (three touches between turns, 4 times each foot) -- Fake with inside of one foot by swiveling hips toward ball, then reverse direction and take the ball with the inside of the other foot.
  16. Matthews (three touches between turns, 4 times each foot)  -- Fake with inside of foot nudging ball by dipping shoulder, then take ball in the opposite direction with the outside of same foot.
  17. Cap (three touches between turns, 4 times each foot)  -- Cut ball with inside of foot slightly backward and take ball ahead with the inside of the opposite foot.
  18. Stepover (three touches between turns, 4 times each foot)  -- With ball moving, stepover ball so ball is outside of stepover foot, turn and take the ball with the other foot.
  19. Scissors over ball (three touches between turns, 4 times each foot)  -- Step behind ball as if preparing to take it with the outside of one foot, then step over the ball and take it with the outside of the other foot.
  20. Rivelino (three touches between turns, 4 times each foot)  -- Same as stepover, but take the ball with outside of stepover foot.

When you are finished, spend another 10 minutes passing against a wall with both feet, both one and two-touch, instep and inside of feet, include fake kicks. Keep feet moving and work on accuracy.

Finish with 10 minutes of juggling, trying to get 100 consecutive juggles. Do 50 to 100 sit-ups, then stretch. Try to do complete workout every day — your coaches, friends and teammates will be amazed at how much you have improved over the summer. In fact, you might even amaze yourself!


 
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