INDIVIDUAL SOCCER TRAINING
WEEK 4

› WEEK 4

Individual Soccer Training

INDIVIDUAL SOCCER TRAINING AT HOME

Individual soccer training is vital to staying in shape and getting ahead in development: no coach, no instructions, just the player pushing through mental barriers and working on improving skills.

Writing down the workout helps tremendously. When you have a plan, you don't have to wing it. Writing down individual soccer training plans on paper or typing it up on your phone is essential to having a great soccer workout on your own. 

You don't need a lot of space to train for soccer. I am 6ft 2in, and my workouts get done on a 6 x 3 exercise mat. Timing each soccer exercise is an excellent way to train in small spaces.

This individual soccer training session has three parts: cardio, ball control, and strength. Small space calls for agility and speed development with every soccer training drill. 


INDIVIDUAL SOCCER TRAINING
WEEK 4 - DAY 1

Live Training
Facebook & Instagram
TUESDAYS & THURSDAYS
615pm Mountain Time

Take 5 - 10 minutes before every soccer workout to stretch out. Breathe deep through the nose and exhale through the mouth, all while thinking about every muscle you're stretching. 

This soccer training has 12 exercises: excluding stretching and 5-minute meditation at the end of this individual soccer training session.

Go at your own pace and set your own time.  

  • (00:18) STRETCH
  • (00:55) SKIP FWD & BACK w CONES / 60 SEC
  • (02:15) SKIP IN RECTANGLE / 60 SEC
  • (03:52) TRIANGLES w the BALL / 60 SEC
  • (05:49) PULL BACK INSIDE TOUCHES / 60 SEC
  • (07:41) GATES & SOLE MIX / 60 SEC
  • (09:29) JUGGLE - 60 SEC
  • (11:07) FREESTYLE / 60 - 90 SEC
  • (13:13) SIDE PLANK / 45 SEC EACH SIDE
  • (14:10) SIDE PLANK / 45 SEC OPPOSITE SIDE
  • (15:13) PUSHUPS / 60 SEC
  • (16:36) LUNGES / 6 EACH LEG
  • (17:11) SINGLE-LEG HAMSTRING BRIDGE / 12 REPS
  • (Not Recorded) MEDITATE / DEEP BREATHING 5 MIN

INDIVIDUAL SOCCER TRAINING
WEEK 4 - DAY 2

Live Training
Facebook & Instagram
TUESDAYS & THURSDAYS
615pm Mountain Time

Day 2 also brings 12 more soccer training drills for all your soccer skills. Combine both days into one individual soccer training session for a SoccerManiak Workout at Home. 

Stretch before starting any activity. Focus on technique, not speed! Repetition teaches our minds to communicate with our bodies. In soccer, skills with the feet come after hours of training, failing, succeeding, and never ceasing to learn and push further. 

  • STRETCH
  • (00:00) RUNNING SKIP / 60 SEC
  • (01:30) SKIP SIDE TO SIDE / 60 SEC
  • (02:52) STEP-OVERS / 60 SEC
  • (04:35) TOE TOUCHES w ROLL / 60 SEC
  • (06:26) PULL BACK & OUTSIDE TOUCH / 60 SEC
  • (08:11) FIGURE 8 TOUCHES w CONES / 60 SEC
  • (09:49) FREESTYLE / 60 - 90 SEC
  • (11:21) JUGGLE - 60 SEC
  • (12:54) CORE WORK with the BALL / 60 SEC
  • (14:07) PUSH-UPS / 60 SEC
  • (15:21) HAMSTRING BRIDGE / 60 SEC
  • (17:01) CORE LEG RAISES & CRUNCHES / 30 SEC EACH
  • (not recorded) MEDITATE / DEEP BREATHING / 5 MIN

Each soccer training workout takes 30 - 45 minutes to complete. My timing is 60 seconds but you can choose how long to do each soccer drill depending on fitness and skill level. 

Put the time in and see results. 

Start! Don't Procrastinate!

› WEEK 4


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