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2024.05.31 - Suggested Soccer Specific Workout from Coach Leahy

 

You will need a ball, stop watch and a little bit of space to not break anything. 

  • 1 min. foundation
    • Dribble between your legs, back and forth (can go forward, back, circles)
  • 2 min. free juggle
    • Juggle how you like, BUT part of workout is to always be moving (hurry after ball and get it back up)
  • 1 min. toe touches (forward, back and in circles)
  • 3 min. single-foot juggle
    • 90 seconds right foot only, 90 seconds left foot only
  • 1 min. ball drag left to right
    • Bottom of front foot, 1 touch each side back and forth (back, forward, circles)
  • 2 min. juggle
    • Left to right, left to right or right to left, right to left, etc., constantly with laces foot to foot
  • 90 sec. Rolly Polly
    • Put right foot on ball with toe up and then move to toe down on top of ball, other leg bouncing over and over 45 seconds, and then do same with left
  • 2 min. juggle by throwing ball high in air to start your juggle every time it drops to start, or free juggle if not enough space
  • 1 min. Step Overs
    • Push with outside of left foot step over, push with outside of right foot step over
  • 3 min. juggle
    • 90 seconds only with thighs (pick up ball and get back to thighs)
    • 90 seconds only head juggles (pick up and get back to head non-stop) 
  • 1 min. Ronaldo Chop
    • Left and right side
  • 2 min. juggle
    • Start with head, 2 thigh touches, 2 foot touches and catch, repeat for whole time = 5 touches catch
  • 1 min. Maradonna 360s
    • Strong and weak side over and over
  • 2 min. juggle
    • Free juggle, try for personal best in 2 min time 
  • 1 min. Scissors
    • Left side and right side over and over
  • 2 min. juggle
    • 2 touches on right foot to 2 touches on left, keep ball up, repeat non-stop over and over 
  • 1 min. Iniesta "La Croqueta" move both sides over and over
  • 2 min. juggle
    • Use your chest as much as possible during this juggle time

Another good workout is 40 min. juggling non-stop using many different ways to juggle.  Contest of highest number at beginning of season.

Also, 40 nose/chest to ground push ups/day.  40 sit ups/day (different types each day).  10 pull ups/day.  Good strength and dedication for your core muscles.