12 Week Technical Training Program

Greetings

As you decide to become a better soccer player you must be responsible for your own development.
Don t use your own situation as an excuse as to why you are not developing. Improve yourself no matter
what. You are in control. If you follow this program, you will be a much improved soccer player and you
will be developing the self-responsibility and self discipline needed to improve your technique.
This is a 12 week program that is designed specifically for you. It is based on your F.A soccer star
challenge performance. Completion of the program is a minimum of 3 days completed per week. You can
train as much as you want each day but one day can only count as one day. You cannot do 3 days of
workouts in one day and count it as 3 days. Use your creativity to work on the assigned skills. This is your
chance to improve your skills and be a much improved player. Only you can decide.

How it works:

The program has a minimum of 3 individual workouts per week and a maximum of 5. Each
workout is approximately 40 minutes and involves 10 minutes of juggling and 3 different activities of 10
minutes each.
When you are ready to do a session, follow the schedule for Day 1 of that week. After you ve done
that, check off day 1. The next day you want to do something, follow Day 2 s schedule. If you wait 3 days
between sessions or go the next day, you still do Day 2. The next time Day 3, etc. If you do a session every
day of that week, you will only have 5 days for that week. Regardless, the next week, you ll start on Day 1
of the next week. If you want to do more, do each section longer or work on additional skills, but you
cannot check off more than one day per day.
Upon completion of the 12 week program you will have logged six hours of juggling and over 10
hours of: running with the ball, turning with the ball, speed technique, dribbling with the ball, heading, and
shooting. Once completed, you and a parent/guardian must sign the program checklist. Return the checklist
to Antonio Sabio, your SYSO director of coaching. SYSO will recognize players for completion of the
standard program (3 days a week for 12 weeks).

You will need a soccer ball, a wall to kick against, and something to use as cones.

Before you start a training session:

Pay attention to the key factors for each technique.

Set yourself a daily target for each technique (i.e. 130 juggles)

After you have completed a training session:

Attempt these techniques in games.

Watch other players execute these techniques.

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A) Juggling

Start each training session with 10 minutes of juggling. Change the type of juggling at least every 3
minutes, so you can stay focused and interested. The goal is always 100 juggles, which is a good
indicator of mastery. Use the grid below to record your juggling highs:

Did you know? The world record for heading a tennis ball (without the ball touching the ground) is held
by Tomas Lundman of Sweden who lasted exactly one hour on 31st December 2002.

Key Factors For Success:

Have a loose upper body and keep your arms out for balance.
Kick the ball back to your hands with your foot cocked at a 90-degree angle.
Lock your ankle and replant on each step.

Juggling
Juggles WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
Standard/all
parts
Alternating
feet
High juggling
(above head)
Low juggling
(below waist)
Alternating
High/Low
Alternating
Foot/ thigh
Alternating
Foot/head
Alternating
head/thigh
Thigh
Left foot
Right foot
Juggling while
jogging
Small ball
juggling
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B) Running with the ball

Try to run the ball around the grid(s) as quickly as possible (measured to a tenth of a second) OR by
taking as few touches as possible. If the ball crosses any line of the grid you must start over.
Remember, running with the ball involves moving the ball across areas that do not contain
defenders. It could also be used to accelerate away from opponents.
Mark out an area 30 x 30 yards. You will also need to use an 18 yard box, half field (57 x 75), and a
full field (115 x 75 yards) to practice running with the ball over different distances. Similarly, you
can use your own distances.
Use the grids on page 5 to record your best scores for each week.

Key Factors For Success:

Take 1st touch out in front.

Use the outside of the foot to kick the ball.
Take a few long touches.
Keep your head up.
Run in a straight line.

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 Running with the ball

Touches WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
18 yard box.

30 x 30 grid

Half field
(57 x 75)
Full field
(115 x 75)

Time (sec) WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
18 yard box.

30 x 30 grid

Half field
(57 x 75)
Full field
(115 x 75)

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C) Turning with the ball

Try to execute as many turns as possible in the time allotted. Use the same turn or combination of
turns.
Mark out a grid 5 x 5 yards. Start in the center. Dribble across any side of the square and execute a
turn (change of direction), and accelerate back into the square (change of speed).
Choose 2 or 3 of the following turns to practice for the time allotted. Choose different turns each
time you practice turning with the ball.
Use the grids on page 9 to record your best scores for each week.

i) Hooking the ball with the inside of the foot (2-3 minutes)

Reach and hook to turn the ball. Don t run around the ball. Move the ball on the turning touch back in the
direction you want to go.

ii) Hooking the ball with the outside of the foot (2-3 minutes)

Reach and hook to turn the ball. Don t run around the ball. Move the ball on the turning touch well in front
of you, back in the direction you want to go.

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iii) Step-over turn (2-3 minutes)

Take your right foot and step around the ball from the outside to the inside. Swivel your hips and play the
ball back with the inside of your other foot - you fake going left and then you go right.

iv) Drag-back turn (2-3 minutes)

Use the sole of the foot to stop the ball and change direction.

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v) Stop-turn (2-3 minutes)

Trap the ball under the foot, turn your body, quickly play the ball with the other foot.

vi) Cruyff turn (2-3 minutes)

Fake a shot with your right foot and swing your foot past the ball to the right side. Turn right foot inward
with toe down and push the ball behind and away from you so it goes between your legs. Now you can
dribble in the other direction.

Key Factors For Success:

Start slowly.
Execute turn (change of direction).
Bend your knees.
Accelerate away (change of speed).
Show some disguise when turning.

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 Turning with the ball

5x5 WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(30 sec)
Inside hook

Outside hook

Step over

Drag back

Stop turn

Cruyff

Combination

5x5 WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(60 sec)
Inside hook

Outside hook

Step over

Drag back

Stop turn

Cruyff

Combination

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D) Speed

Speed is a motor task which can be learned and improved through practice like any other skill. In
soccer, this is accomplished by learning the correct movement mechanics without the ball. There
are two exercises to choose from:

Quick Foot Ladder (7 minutes)

Mark out a ladder with chalk or tape, or buy one. Each box is about 1 foot by 1 foot.
Start at one end and move through the ladder. The aim is to complete each sequence correctly and
as quickly as possible. Complete a sequence 3 times before moving onto the next one.

Start location End location

1) Run through the ladder placing one foot in the middle of each square.
2) Run through the ladder touching both feet in each square.
3) Work along the ladder placing both feet in each square (see below).

Fig 3a Fig 3b Fig 3c Fig 3d Fig 3e

Begin by standing sideways to the ladder (Fig 3a)

Moving in a lateral fashion to your right, step into the first square with the right foot (Fig 3b)
Step in with the left foot (Fig 3c)
Step back out with the right foot (Fig 3d)
Step back out with the left foot (Fig 3e)
Repeat the sequence from 2 to 5 all the way along the ladder

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Four square plyometric pattern (7 minutes)

Mark out a box with chalk, tape, or cones. Each line is 48 inches long.
Start at square 1 and jump in the order required. It is important that you face forward and place your
foot flat on the ground when completing the patterns. Count each time you return to the starting
point. For example, when going from box 1 to box 2 to box 1, you would count each time you hit
box 1. If your foot touches any part of the tape/cone or you miss a square, the repetition does not
count.
Use the grids on page 12 to record your best scores for each pattern. The patterns on page 12 can be
reduced, expanded, or changed to fit your overall abilities and needs. You are limited only by your
imagination.

2 3

1 4

Key Factors For Success:

Keep your arms out for balance.

Keep your hips over the feet.
Have a loose upper body.
Be light on your feet.
Keep a low Center of gravity.

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 Speed

Single leg WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(left)
10 seconds
BOX 1-2

BOX 1-3

BOX 1-4

BOX 4-2

BOX 1-2-3

BOX 1-4-2

Single leg WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(right)
10 seconds
BOX 1-2

BOX 1-3

BOX 1-4

BOX 4-2

BOX 1-2-3

BOX 1-4-2

Both legs WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
20 seconds
BOX 1-2

BOX 1-2-3

BOX 1-3-2

BOX 1-2-3-4

BOX 4-2-1-3

BOX 1-4-2-3

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E) Dribbling

Try to dribble past/around as many cones as possible in the allotted time. For cone weaving and
cloverleaf weaving try to complete as many circuits as possible in the time allotted.
Mark out an area approximately 30 X 30 yards and place 8 cones randomly inside the grid. Cones
should be at least 3 yards apart. Try to imagine that the markers are defenders. The moves listed
will help you make progress in your dribbling technique.
Choose 2 or 3 of the following dribbling techniques to practice for the time allotted.
Use the grids on page 15 to record your best scores for each week.

X ---10 yards--- X X X

x x x

X X
x x
x x x

X X X X

Stanley Matthews (2-3 minutes)

Move the ball with the inside of your right foot to your left side and fake to go to your left, by leaning to
the left. Move your right foot quickly behind the ball so that the outside of your right foot is behind the ball.
Accelerate away to your right using the outside of your right foot to push the ball past the marker.

Scissors (2-3 minutes)

Play the ball out in front of your right side. Pretend to play the ball with the outside of the right foot but
step over the ball with your right foot. Take the ball away with the outside of your left foot past the marker.

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Double touch (2-3 minutes)

Pretend to be about to play the ball to your right with the inside of your right foot - your upper body should
be at an angle. Draw the ball across the body with the inside of your right foot. Take the ball away to your
left side with the inside of your left foot past the marker.

Cone weaving (2-3 minutes)

X X X X X
- 3 yards -

Dribble around the cones (X s) using your left foot only, right foot only, both feet, outside of your foot
only, inside of your foot only, or a combination of everything.

Cloverleaf cone weaving (2-3 minutes)

X

X 3 yards- X X

Dribble around the cones (X s) in the sequence shown in the diagram. Use your left foot only, right foot
only, both feet, outside of your foot only, inside of your foot only, or a combination of everything.

Key Factors For Success:

Begin slowly.
Keep close control.
Keep your head up.
Bend your knees.
Execute turn (change of direction) and accelerate away (change of speed).
Show some disguise when turning.

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 Dribbling

Dribbling WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(20 sec)
Matthews

Scissors

Double touch

Combination

Dribbling WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(40 sec)
Matthews

Scissors

Double touch

Combination

WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
Cone
weaving
(circuits)
Left foot

Right foot

Both feet

Combination

WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
Cloverleaf
(circuits)
Left foot

Right foot

Both feet

Combination

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F) Heading

Try to: head the ball as many times as you can, head as far as you can, or score as many goals as
you can.
You will need a partner or a high wall to practice heading.
Choose 2 of the following 5 exercises to practice for the allotted time.
Use the grids on page 18 to record your best scores for each week.

Head juggling (3-4 minutes)

Keep the ball about 2 feet above your head.

Head juggling with a partner (or against a wall) (3-4 minutes)

Have a partner serve you a ball. The serve should be underarm and two handed. Head the ball back to your
partner and record how many times you and your partner can head the ball without it bouncing. You can
use a wall if you have no partner.

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Offensive header - with a partner - (3-4 minutes)

Have a partner serve you a ball in the air (approximately 10 yards apart). The serve should be underarm and
two handed. Get in line with the ball. Head through the top half of the ball so it goes downward. Try to
head the ball past your partner. You partner must stay on the goal line (10 yards) and can t use his/her
hands to defend. However, before you score the ball must first bounce. If you have no partner you can use a
wall to practice this technique.

Defensive header with or without a partner - (3-4 minutes)

Have a partner serve you a ball high in the air (approximately 15 yards apart). The serve should be
underarm and two handed. Get in line with the ball. Head through the bottom half of the ball so it goes up.
Try to head the ball high to your partner. Record how many times you and your partner can head the ball
without it bouncing. You can use a wall if you have no partner.

Try increasing the distance between you and your partner. Measure the distance you can head the ball.

Key Factors For Success:

Keep your eyes open.

Use your forehead to head the ball.
Keep your arms out for protection and balance.
Head through the top half of the ball (Attacking headers)
Head through the bottom half of the ball (Defensive headers)

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 Heading

Juggles WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
Head juggling

Head juggling
with
partner/wall
High head
juggling

Goals WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(4 minutes)
1 v 1 headers
(offensive)

Distance WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(meters)
Heading
(defensive)

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G) Shooting

Try to score/strike the ball as many times as possible in the time allotted.
Choose 2 of the following exercises to practice for the allotted time.
Use the grids on page 20 to record your best scores for each week

Strike a moving ball (3-4 minutes)

Stand at the top of the 18 yard box (corner of the D). Take one touch inside the 18 yard box and strike the
moving ball into the far corner of the goal (within 2 yards of the far post). How many goals can you score
with 15 shots?

1 touch surface/partner work (3-4 minutes)

Stand approximately 5 yards from a wall. Strike the ball with one touch using: left foot only, right foot
only, or a combination of both. Make contact with your shoelaces. Concentrate on the laces with the ankle
locked and toe pointed straight down. This is the correct technique. How many times (repetitions) can you
strike the ball in one minute.

Shooting against a wall (3-4 minutes)

Stand approximately 15 yards from a wall. Strike low shots against the wall. The power of the shot should
be 70% of your Max. Concentrate on good technique. Control the rebound with one touch. How many
times (repetitions) can you strike the ball in one minute.

Key Factors For Success:

Point your non-kicking foot toward your target.

Point your toe down (lift heel) and lock your ankle.
Hit through the middle of the ball with your laces.
Keep your head still and down even after the ball has been struck.
Aim for the far corner of the goal.
Follow through.

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 Shooting

Striking a moving ball

Goals WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(15 shots)
Right foot

Left foot

1 touch surface/partner

Repetitions WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(1 minute)
Left foot

Right foot

Combination

Shooting against a wall

Repetitions WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
1 2 3 4 5 6 7 8 9 10 11 12
(1 minute)
Left foot

Right foot

Combination

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WEEK 1 WEEK 2

DAY 1 (workouts ABCD) __ DAY 1 (workouts AEFG) __

DAY 2 (workouts ADGB) __ DAY 2 (workouts AGDE) __
DAY 3 (workouts AGCB) __ DAY 3 (workouts ACEF) __
DAY 4 (workouts A and choose any 3) __ DAY 4 (workouts A and choose any 3) __
DAY 5 (workouts A and choose any 3) __ DAY 5 (workouts A and choose any 3) __

WEEK 3 WEEK 4

DAY 1 (workouts ACEF) __ DAY 1 (workouts ACDE) __

DAY 2 (workouts ADFB) __ DAY 2 (workouts AEFG) __
DAY 3 (workouts AEGC) __ DAY 3 (workouts ACDB) __
DAY 4 (workouts A and choose any 3) __ DAY 4 (workouts A and choose any 3) __
DAY 5 (workouts A and choose any 3) __ DAY 5 (workouts A and choose any 3) __

WEEK 5 WEEK 6

DAY 1 (workouts AEFB) __ DAY 1 (workouts AGEF) __

DAY 2 (workouts AGBD) __ DAY 2 (workouts AGBC) __
DAY 3 (workouts ABCD) __ DAY 3 (workouts ADFE) __
DAY 4 (workouts A and choose any 3) __ DAY 4 (workouts A and choose any 3) __
DAY 5 (workouts A and choose any 3) __ DAY 5 (workouts A and choose any 3) __

WEEK 7 WEEK 8

DAY 1 (workouts AEGB) __ DAY 1 (workouts AFEB) __

DAY 2 (workouts AFDG) __ DAY 2 (workouts ACDE) __
DAY 3 (workouts AGCD) __ DAY 3 (workouts AFBC) __
DAY 4 (workouts A and choose any 3) __ DAY 4 (workouts A and choose any 3) __
DAY 5 (workouts A and choose any 3) __ DAY 5 (workouts A and choose any 3) __

WEEK 9 WEEK 10

DAY 1 (workouts AEFB) __ DAY 1 (workouts ACEG) __

DAY 2 (workouts AFGC) __ DAY 2 (workouts ABFD) __
DAY 3 (workouts ABGD) __ DAY 3 (workouts ACDF) __
DAY 4 (workouts A and choose any 3) __ DAY 4 (workouts A and choose any 3) __
DAY 5 (workouts A and choose any 3) __ DAY 5 (workouts A and choose any 3) __

WEEK 11 WEEK 12

DAY 1 (workouts AEFB) __ DAY 1 (workouts AEBC) __

DAY 2 (workouts AFGC) __ DAY 2 (workouts ADFG) __
DAY 3 (workouts ABCD) __ DAY 3 (workouts AGED) __
DAY 4 (workouts A and choose any 3) __ DAY 4 (workouts A and choose any 3) __
DAY 5 (workouts A and choose any 3) __ DAY 5 (workouts A and choose any 3) __

Signature of Parent/Guardian ____________________ Signature of Player _______________________

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