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Training Ideas

Hi Everyone, in attempt to get some fitness and training together, here is a list of training initiatives that I obtained from youtube.

I hope it helps your daughter or son improve their soccer skills!

30-20-10s These are great soccer conditioning as they replicate the pace of the game. Warm-up at an easy jog for 2-5 minutes before you start the 30-20-10s: Jog for 30 seconds – moderate run for 20 seconds – full out sprint for 10 seconds. Repeat this sequence for 10 minutes, working up to 45 minutes by pre-season. 


  • 600 touches in 10 minutes: Very good!
  • 1000 Touch technical workout: using the moves shown below.
  • The Daily 1000: every day get 1,000 touches on the ball (approx. 10minutes 50 BALL TAPS, BASIC ROLLS (10 each foot)

1) Inside Roll -

2) Half roll over touch -

3) BELL TOUCHES (50 touches side by side) 


1) Inside-Outside with foot

2) Triangles


Do sequence with one foot then switch (4 times each foot )

1) ‘Wave’ Pull, Instep Push 

2) Pull a Vee

3) Pull & Take with Outside of foot - Pull back

4) Pull & Roll Behind (‘pull back’) 

TURNS: from moderate speed turn 180 degrees and explode/accelerate for 3 touches. Then bring it back down to moderate pace for the next turn (4times each foot) 

1)      Pull Turn

2)      Drag-Back ‘Pull back’

2a. Pull back and go -

3)      Inside Chop 

4)      Outside-Cut

5)      Cruyff

6)      Step-over Turn

7)       Step-On Shield & Turn 

TAKE-ON MOVES explode/accelerate after the move for 3 touches. Then bring it back down to moderate pace for the next move (4 times each foot)  

1) Hip Swivel 

2) Roll-Touch 

3) Roll-Push 

4) Inside-Outside 

5) Stepover 

6) Rivolino 

7) Body Swerve/Drag Scissors  

8) Scissor 

9) Double Scissor 

10) Freestyle Soccer moves: 

Juggling: Spend ten minutes juggling the ball, pulling the ball onto your foot trying to get 50-100 consecutive juggles, then switch feet.  Recommended 6 days a week (6000 touches/week). 

Passing - BALL & A WALL Spend another ten minutes passing against a wall. Use both feet. Use one touch, two-touch, and three-touch pass backs. Pass back with both the instep and inside of feet. Include fake kicks. Keep feet moving and your weight on the balls of your feet. Receive balls with your body square behind the ball and work on accuracy with your passes.