TRAINING GUIDEWEEK 3

AGES U10 to U13● 45 Minute Training Session ● 2-4 Times per Week● Focus: Performance, Dribbling, Finishing, Passing, Receiving● Practice Breakout:

○ Activity 3-1: Performance - Multidirectional Speed (10 Minutes)○ Activity 3-2: Fast Footwork - Box Touches (5 Minutes) ○ Activity 3-3: Juggling - Perfect Form (10 Minutes)○ Activity 3-4: Changing Direction - Turns (5 Minutes)○ Activity 3-5: Finishing - Front Then Angle Move (10 Minutes)○ Activity 3-6: Challenge - Turns Series (5 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 - MULTIDIRECTIONAL SPEEDACTIVITY 3-1 (10 MINUTES)

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

● Start at Cone B● Complete 1 Move listed below on the way

to Cone A -Forward Rotation -Backward Rotation -Shuffle -Shuffle + Backward Rotation

● Turn and SPRINT to Cone C● Rest (30 seconds)● REPEAT for 10 minutes total duration

War

m U

pC

IRC

UIT

A B C

1-3m 10-20m

DEMONSTRATION

Forward Rotation Quick move left & back then sprintBackward Rotation Quick move right & back then sprintShuffle Shuffle back then sprintShuffle Then Rotate Shuffle & rotate back then sprintLevel Up Increase distance, speed, starting angle for more difficulty

FAST FOOTWORK - BOX TOUCHESACTIVITY 3-2 (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 forthBox Touches + Slides Box Touches - and InfinitiesBox Touches + Triangles Box Touches out with one foot and pull back with otheBox Touches + Chop Combination with ChopBox Touches + Rollovers Combination with RolloversBox Touches + Cuts Combination with CutsBox Touches + Zidane Combination with the ZidaneBox Touches + William Combination with the William

JUGGLING - PERFECT FORMACTIVITY 3-3 (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

CHANGING DIRECTIONS - TURNSACTIVITY 3-4 (5 MINUTES)

DEMONSTRATION

● Place ball in the middle of the grid● Start on one side of the grid

-Face the ball -Back to the ball -Sitting down -Laying down

● Sprint to the ball and dribble to other side● Perform turn and dribble back

● Firm ankles, not floppy● Heads up, look around

AC

TIVI

TYVI

DEO

S

Pull Back Turn Pull Back - Simple (No Fakes)Outside Foot Turn Outside Foot - Turn and ChopCruyff Turn Cruyff Turn Burn the Back Switch Turn Inside big toe on top of the ballCrossover Crossover - one footedCruyff + Pull Back Turn Combo Combination move

TIPS

FINISHING - FRONT THEN ANGLE MOVEACTIVITY 3-5 (10 MINUTES)

DEMONSTRATION - FRONT MOVES

● Dribble at the first cone/defender● Use the correct dribble set up ● Execute a front move in front of the cone● Perform angle move at second cone ● Quickly shoot (within 1 second)● Repeat with opposite foot

● Set up move● 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 setupStep Over Shoelace setupDouble Step Over Shoelace setupBody Fake Shoelace setupDouble Body Fake Shoelace setupSole Drag Inside setup

TIPS

DEMONSTRATION - ANGLE MOVES

Ronaldo Chop Neymar and RonaldoZidane Opposite foot grabXavi-Circle Turn Three touchIniesta - La Croqueta Squat or Stop Squat

INSTRUCTIONAL

● Dribble to middle of grid● Perform each of the 6 turns listed below with

minimal steps between each turn● Dribble to the opposite side of the grid● Add 5 seconds of freestyle ball handling● Rest for 1 minute● Repeat

● Don’t forget to use arm bar to protect against imaginary defender

● Quick transitions between turns● Explode off final turn and dribble to end

AC

TIVI

TYVI

DEO

S

Pull Back Turn Pull Back - Simple (No Fakes)Outside Foot Turn Outside Foot - Turn and ChopCruyff Turn Cruyff Turn Burn the Back William Inside of foot setupStep Over Shoelace setupBody Fake Shoelace setup

TIPS

CHALLENGE - TURNS SERIESACTIVITY 3-6 (5 MINUTES)

x6