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'You've got to earn the right to play' - Clive Charles

FC PORTLAND SOCCER ACADEMY

Player Schedule



Warming Up

Monday


0 – 40 min – Jog ½ mile (stop and stretch) Stretch from the ground up. 

•Ankle turns
•Calf stretch
•Quad stretch
•Groin stretch
•Hamstring stretch

Jog for another 1 ½  mile. Now start to make your way home. You now use objects (cars, trees, lamp posts) and sprint a tree, jog a tree all the way home. (Distance between objects is more than 25 yards but less than 50 yards)



40 – 60 min – Ball mastery.

•Find a wall or use the curb of a sidewalk. Pass the ball back and forth against the wall – See this link for ideas:

https://youtu.be/LoJ5dsFz59s

Tuesday


0 – 15 min – Light jog and then a stretch. Stretch from the ground up. 

•Ankle turns
•Calf stretch
•Quad stretch
•Groin stretch
•Hamstring stretch

15 – 40 min SAQ – Speed, Agility & Quickness. All you need is 6 cones.

See link for more ideas - https://youtu.be/3ew2m3m5f0M


40 – 60 min – Ball mastery – Dribbling – 3 cones and 1 ball.


Set up a triangle. The cones are 12 – 15 yards apart. Each exercise is done five times clockwise, five time anti-clockwise, sometimes with the right foot and then five times with the left foot (10 total).

Set #1. Dribble clockwise using your right foot only. Come back anti-clockwise using your left foot only ( 5 on each foot).

Set #2. Dribble clockwise using your right foot only. Use inside of your right foot on your first touch and then outside of your right foot on your second touch. Come back anti-clockwise using your left foot only ( 5 on each foot).

Set #3 – (Video 2). a) Dribble clockwise to the first cone, drag the ball back, turn and quickly explode back home. b) Dribble round the first cone to the second cone. At the second cone, drag the ball back and explode to the first cone. c) Dribble round to the home cone, turn and explode to the second cone. Now go anti-clockwise.

Set #4. Rollover and stop (video 3) - Dribble clockwise round the triangle. Roll your right foot over the top of the ball and touch it on with your left foot. Now go anti-clockwise. (5 on each foot, a set of 10)

Set #5 – Step over and turn (video 4) – Dribble to the first cone, step over the ball with one leg, and using the same foot that you stepped over the ball with, drag the ball back to the cone. Keep making your way around the triangle back to the home cone. Perform 5 with each foot/leg stepping over the ball.

Set #6 – Scissors (see video 5)

Here are some examples: 

https://youtu.be/x_jiRxuUHIY

https://youtu.be/sy1dbS73XHc

https://youtu.be/GrB0YRCWaOw

https://youtu.be/n_XrQTdWSjM

https://youtu.be/NdxjrQLOhIE

Wednesday


0 – 40 min – Jog ½ mile (stop and stretch) Stretch from the ground up. 

•Ankle turns
•Calf stretch
•Quad stretch
•Groin stretch
•Hamstring stretch

Jog for another 1 ½  mile. Now start to make your way home. You now use objects (cars, trees, lamp posts) and sprint a tree, jog a tree all the way home. (Distance between objects is more than 25 yards but less than 50 yards)



40 – 60 min –  Reactions – 2 tennis balls and a partner.

See video - https://youtu.be/LHk_eEkC3NY

40 – 60 min - Agility (if you do not have a partner) 2 tennis balls (or 2 soccer balls)

Thursday


0 – 15 min – Light jog and then a stretch. Stretch from the ground up. 

•Ankle turns
•Calf stretch
•Quad stretch
•Groin stretch
•Hamstring stretch

15 – 40 – Passing technique using a wall or curb. If you have permission, chalk (or use tape) to mark some targets on a wall (or curb)

Pass the ball and always have a target in your mind. Attempt to pass the ball at the target. This is so important. You must always have a purpose when passing the ball. GK’s practice their goal-kicks.


40 – 60 min – Kicking the ball in the air (about 10 feet) letting the ball bounce once and then do it again. Do this for 2 minutes and rest a minute. For Gk’s – Throw the ball in the air and catch the ball at the highest point possible. Get you knee out to protect yourself and yell, KEEPERS!

Friday


0 – 40 min – Jog ½ mile (stop and stretch) Stretch from the ground up. 

•Ankle turns
•Calf stretch
•Quad stretch
•Groin stretch
•Hamstring stretch

Jog for another 1 ½  mile. Now start to make your way home. You now use objects (cars, trees, lamp posts) and sprint a tree, jog a tree all the way home. (Distance between objects is more than 25 yards but less than 50 yards)



40 – 60 min - Step-overs - Set up a Y-shape course. It’s important once you perform the step-over, you accelerate through one of the gates.

See videos

https://youtu.be/rr2QNc2XgmM

https://youtu.be/gH2aQUYH0a4

https://youtu.be/LPvXR0lq3tM

Saturday


Day Off

Sunday


Watch this game:

https://youtu.be/TdkwjkAfLq4

On one of the great Champions League nights ever, Jurgen Klopp and his Liverpool team produced a performance of pace, passion and no little skill to score the four goals they needed to eliminate Barcelona and a devastated Lionel Messi. But how did Klopp set his team up to overturn a three-goal deficit from the first leg of this classic semi final, and how were Barca unable to stop them reaching a second consecutive final? 

Watch the game and analyze what happens. Look at players that play the position you play. See how they attack, defend, recover from mistakes. Observe how a magnificent team like Barcelona can look average. Even the top players struggle sometimes. Liverpool were relentless in their efforts to win the game.


What to look for:

There are four phases a team can be involved in during a game: attacking phase, defensive phase, transition from attack to defense, transition from defense to attack. Almost everything that happens during open play can be categorized into one of these four phases. Being able to categorize an event quickly and accurately provides much-needed context for what is happening. For instance, a central midfielder might look wildly out of position seconds after their team has lost the ball. At this moment, the team must recognize this and exploit it. Watch how Liverpool do this. Both Liverpool full-backs are positive and ready to transition from defense to attack quickly.

Where possession is won or lost:

One of the most decisive factors in the outcome of any given match are the areas of the pitch in which possession is won and lost. In other words, where are the two teams beginning and ending their attacking and defensive phases? There is no right and wrong answer to this, of course. Sitting deep and only seriously attempting to win possession back when within 30 yards of your own goal is just as acceptable as pressing high past the halfway line and trying to win the ball back earlier. It all comes down to how you want to defend and what you want to do with the ball when you get it back.

Keep a mental note of where Liverpool is attempting to win the ball. There are any number of reasons why a team might position their defensive line closer to their own goal, but in general terms it's a safe bet to assume that their plan is to play a counter-attacking system like Barcelona tried. Liverpool were playing a pressing game and put fear into one of the best teams in the world.

Passing the ball or going long?

It’s a never-ending debate. Which is the best way to play: direct play or a slow build-up? FC Portland prefers our teams to pass the ball with purpose by using smart decisions. Basic though it may be, the most sensible way to broadly categorize the two approaches comes down to whether forward passes are being played into a player's feet or into the space in front of and around them. If passes are coming to feet then you're looking at a team opting for a slower, more deliberate approach to building attacks. If passes are consistently being played in front of a player so that they can run onto the ball in space, then you're typically watching a direct approach to building attacks. The one soccer style that I do not want to watch or coach is when a ball is hit long with a 50/50 chance of either team winning the ball.

You do not get a full view of the game by watching it on TV. But, you must take time to watch games. It is so important for your development.

Enjoy the game!

Contact Us

FC PORTLAND SOCCER ACADEMY

1925 NE Stucki Ave suite 130 
Hillsboro, Oregon 97006

Phone : 503-439-8364
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