TRAINING GUIDEWEEK 2

AGES U10 to U13● 50 Minute Training Session ● 2-4 Times per Week● Focus: Performance, Dribbling, Finishing, Passing, Receiving● Practice Breakout:

○ Activity 2-1: Performance - Bodyweight Strength Circuit (10 Minutes)○ Activity 2-2: Juggling - Perfect Form (10 Minutes)○ Activity 2-3: Fast Footwork - Shuffles (5 Minutes) ○ Activity 2-4: Defender on Angle - Moves (5 Minutes)○ Activity 2-5: Finishing - Front Moves (10 Minutes)○ Activity 2-6: Challenge - Jugglefest Test (10 Minutes)

The above homework routine is for a period of time when you are not team training. During periods of time when you are team training, reduce the number by 1 or 2 times per week.

Inspire others with your training videos with the hashtag #LUFCWORKFROMHOME

PERFORMANCE - BODYWEIGHT STRENGTH CIRCUITACTIVITY 2-1 (10 MINUTES)

● Complete Warm-Up, Circuit 1 & Circuit 2 ● Great for a total body workout ● Strength and power development, ● Functional strength and overall fitness● Bodyweight only● No equipment necessary● Challenge yourself to complete as many

reps as possible in the specified time

● High Knees (30 seconds)● Butt Kicks (30 seconds)● Carioca (30 seconds)● Leg Kicks (30 seconds)● Rest (30 seconds)

AC

TIVI

TYW

arm

Up

CIR

CU

IT #

1C

IRC

UIT

#2

● Transverse Lunge R/L (30 seconds)● Declined Pushup (30 seconds)● Reverse Lunge Runner R/L (30 seconds)● Dips (30 seconds)● Skater Jumps (30 seconds)● Squat Jumps (30 seconds)● Clap Pushup (30 seconds)● Rest (20 seconds)

● Transverse Lunge R/L (30 seconds)● Declined Pushup (30 seconds)● Reverse Lunge Runner R/L (30 seconds)● Dips (30 seconds)● Skater Jumps (30 seconds)● Squat Jumps (30 seconds)

JUGGLING - PERFECT FORMACTIVITY 2-2 (10 MINUTES)

DEMONSTRATION

● Set up a square grid● Juggle inside while staying inside the grid● One foot vs. Alternating feet● One thigh vs Alternating thighs

● Toes pointed out & ankle locked● Foot raises to waist level to meet the ball● Touch ball with shoelaces● Beginners can let the ball bounce between

juggles● For thigh juggling, raise thigh so it is parallel to

the ground

AC

TIVI

TYVI

DEO

STI

PS

Juggling - Single Foot Right Foot Only, Left Foot Only

Juggling - Alternating Feet Right Foot Then Left Foot

Juggling - Single Thigh Right Thigh Only, Left Thigh Only

Juggling - Alternating Thighs Right Thigh Then Left Thigh

FAST FOOTWORK - BOX TOUCHESACTIVITY 2-3 (5 MINUTES)

DEMONSTRATION

● Stand over the ball● Legs on both sides of the ball● Knees slightly bent, arms bent at the side● 30 Seconds Fast / 15 Seconds Rest

● Ankles locked and feet not floppy● Body should always be balanced & in

control ● Head forward (not looking up nor down)● Head on a swivel - sneak looks left / right● Head on swivel / don’t stare at the ball● Use middle inside of foot to big toe

AC

TIVI

TYVI

DEO

STI

PS

Box Touches Inside of both feet back and forth

Box Touches + Slides Box Touches - and Infinities

Box Touches + Triangles Box Touches out with one foot and pull back with othe

Box Touches + Chop Box Touches + Chop

INSTRUCTIONAL

● Start off at an angle to the defender / cone● Dribble at the cone with a pinky toe touch● Execute the move in front of the cone● Don’t get too close, and explode away

● Shoelace or pinky toe setup● Toe down, firm ankle● Speed variation (fast-slow-fast)● Explode on final touch at an angle away● Touch the ball with every step● Head up for vision

AC

TIVI

TYVI

DEO

S Ronaldo Chop Neymar and Ronaldo

Zidane Opposite foot grab

Xavi - Circle Turn Three touches make a circle

Iniesta - La Croqueta Squat In or Stop Squat

TIPS

DEFENDER AT ANGLE - ANGLE MOVE FINISHINGACTIVITY 2-4 (5 MINUTES)

FINISHING - FRONT MOVESACTIVITY 2-5 (10 MINUTES)

DEMONSTRATION

● Dribble at a cone/defender● Use the correct dribble set up ● Execute a move in front of the cone ● Quickly shoot (within 1 second)

● Set up move● Use inside, shoelace, or pinky toe set up● Speed variation (fast-slow-fast)● Touch the ball with every step● Keep your head up● Strike with your toe down & locked ankle● Strike thru the middle of the ball● Land on your striking foot

AC

TIVI

TYVI

DEO

S William Inside of foot setup - ball fakeStep Over Shoelace setupDouble Step Over Shoelace setupBody Fake Shoelace setupDouble Body Fake Shoelace setupSole Drag Inside setup

TIPS

JUGGLING - JUGGLEFESTACTIVITY 2-6 (10 MINUTES)

DEMONSTRATION

● Perform the juggling test-Right foot only / Left foot only-Right knee only / Left knee only-Alternating Right/Left feet-Alternating Right/Left knee-Freestyle with any part of your body

● Record your results!

● Use perfect form - it simulates the form used when striking the ball in a game

● Toes pointed out & ankle locked● Knee bent● Strike ball with the laces

AC

TIVI

TYVI

DEO

STI

PS

Juggling - Single Foot Right Foot Only, Left Foot Only

Juggling - Alternating Feet Right Foot Then Left Foot

Juggling - Single Thigh Right Thigh Only, Left Thigh Only

Juggling - Alternating Thighs Right Thigh Then Left Thigh