Chartiers Valley Lady Colts

Summer Skill Program

Ball Control and Agility (30 mins – 4 days per week)

1 minute - Jog while dribbling ball with quick touches, changing direction and speed. Do this in a confined space where many changes and touches are necessary.

1 minute - Head juggling

1 minute - Throw ball up, jump and while you are in the air trap the ball with your head, settle the ball to your feet, and move off quickly - repeat.

1 minute - Thigh juggling

1 minute - Throw ball up, jump, and while you are in the air trap the ball with your chest, settle the ball to your feet, and move off quickly - repeat.

1 minute - Foot juggling with no spin on the ball.

2 minutes -Starting in a sitting position, throw ball up, get up and stop the ball before it hits the ground, settle it to your feet, and move off quickly - repeat using head, chest, each thigh, each foot in that order to trap the ball.

Coerver -- 1,OOO touches in seven minutes (15 mins – 6 days per week)

2 Rolls (4 each foot)

1) Inside Roll

2) Outside Roll

3 Foundation (4 each foot, alternating feet 3 touches between moves)

1) Side to Side Push-Pull

2) Side to Side Step-On

3) Side to Side Front Roll

4 Pull back and go. Do sequence with one foot then switch (4 times each foot)

1) Pull Instep Push

2) Pull a Vee

3) Pull & Take with Outside of Foot

4) Pull & Roll Behind

5 Turns: Travel 10 feet turn 180 degrees use 3 touches between turns (4 times each foot)

1) Pull Turn

2) Inside of Foot Turn

3) Outside of Foot Turn

4) Cruyff

5) Stepover Turn

Description of Moves

1. Inside Roll -- Roll the ball across your body from outside to inside with the inside and sole of the foot and stop the ball with the inside of the other foot.

2. Outside Roll -- Roll the ball across your body from inside to outside with the outside and sole of the foot and stop the ball with the inside of the same foot.

3. Side to Side Push-Pull -- Tap the ball back and forth with inside of feet, push ball forward with one foot and pull it back with the sole of the Opposite foot.

4. Side to Side Step-On -- Roll the ball to outside with the sole by stepping lightly on the ball, then tap ball back to the inside with the inside of the foot.

5. Side to Side Front Roll -- Tap the ball back and forth with inside of feet, push ball slightly forward then pull the ball across your body with the front part of the sole of same foot.

6. Pull Instep Push -- Push the ball forward and pull it back with the sole of same foot, then tap ball forward with the instep of the same foot.

7. Pull a Vee -- Push the ball forward and pull it back with the sole of the same foot while turning and then taking the ball in a different direction with the inside of the same foot.

8. Pull & Take with Outside of Foot -- Push the ball forward and pull the ball back with the sole of same foot, then push the ball diagonally forward with the outside of the same foot.

9. Pull & Roll Behind -- Push the ball forward and pull the ball back with the sole of the same foot then pass the ball behind the standing leg with the inside of the same foot. Immediately control the ball with the sole of the other foot.

10. Pull Turn -- Push the ball forward with one foot and pull it back with the other while turning toward the ball and taking the ball in the opposite direction with the inside of the first foot.

11. Inside of Foot Turn -- Push the ball forward, then move past the ball and turn toward the ball and take it with the inside of the same foot in the opposite direction.

12. Outside of Foot Turn -- Push the ball forward, then move past the ball and turn toward the ball while taking it with the outside of the same foot in the opposite direction.

13. Cruyff-- Push the ball forward, then fake kick with inside of same foot, but instead pull ball behind the standing leg and change directions.

14. Stepover Turn -- Push the ball forward, then step over ball with one foot, turn toward the ball and take it in the opposite direction.

15. Full Sole Roll -- Roll the sole of one foot forward over the ball and to the outside so the ball stops against your heel. Turn and take the ball with the sole of the other foot with a Step-on.

16. Scissors -- Starting with the ball to one side, step over or in front of ball so that the ball ends up on the other side of you. Take the ball in the opposite direction with the outside of the other foot and then stop ball with the sole of the first foot.

17. 360 -- Push the ball forward, then stop it with the sole of one foot while stepping past it, turn and drag the ball back with the sole of the 6ther foot, continue turning all the way around and take the ball with the inside of the first foot.

18. Kick Over Ball -- Kick over ball with inside of foot then pull it back with the sole of the same foot.

19. Foundation (Bell) -- Step up and down to pass ball 4-6 inches between feet. Ball is passed between the feet with very soft, light touches. Be sure weight is forward on balls of feet. With each step you should be coming down on your toes first; then your heels. Knees staying bent at all times. Move the ball forward and backward. Be sure you are stepping up and down; not sideways. Work at getting a comfortable rhythm.

Shooting and Heading (10 mins – 2 days per week)

For this section of the exercise, a soccer kick wall, the side of a gymnasium, a tennis wall, racquetball court, etc., will be necessary

1. Technique work: Get 5 to 7 yards from the wall and shoot the ball first time at the wall making sure the foot is pointed, knee is over the ball, center of your foot is striking the center of the ball, and that all the power is derived from a quick snapping motion of the lower leg. (2 minutes)

2. First time shooting with power: Back off 20 yards and shoot the ball first time at the wall. Strike the ball as hard as you can regardless of the bounce, height, speed, etc., that the ball comes to you. Pick a spot on the wall to shoot at each time and keep the ball low. (6 minutes)

3. Trapping and shooting: again at 20 yards, strike the ball with power, and as it comes off the wall, trap in cleanly and quickly fire another shot at the wall. the point of the drill is to develop a sound clean trap and quick, hard shot. (6 minutes)

4. From one to two yards away, first time head juggling against the ball. (1 minute)

5. Back off between 5 and 7 yards, throw the ball up against the wall and as it comes off head with power getting your entire body into the heading motion. (2 minutes)

6. Get within 5 yards of the wall -- toss the ball against the wall to force you to jump to head the ball back at the wall. Catch the ball after you have headed it each time. Make sure your toss forces you to the peak of your jump. Remember your technique and head with power. (3 minutes)

This entire fitness program should take 45 minutes to an hour. It is important that you go through the entire program without pause other than at planned rest intervals.

Ideally, a short 4 a side game would be a fine way to finish your training. If you are alone, this will be impossible, and I would suggest working on a weak aspect of your game.

Also never underestimate playing 1v1 there is nothing better and even a short series of 1v1 contests against anyone you are with will be very helpful. Three 4 minute 1v1 games with rest in between would be excellent. If your opponent is superior (an excellent male soccer player) make your goal small (a cone) and his large (a regulation goal). If you are superior, do the same in reverse or play 1v2.

Playing males is why most women on the U.S. Olympic team are as good as they are 1v1. Playing 1v2 is why George Best, in his day, was the best male dribbler in the world, he claimed 1v1 was too easy for him.

GOOD LUCK, YOU HARD WORKING LADY COLTS!