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Soccer Conditioning with Ball
WEEK 8

Soccer Conditioning with Ball Week 8

Soccer conditioning with ball done inside home or small space.

Having the right attitude and willingness to train is all you need to grow as a young soccer player.

This soccer conditioning with ball includes cardio, cardio with the soccer ball, and strength training using your body weight to finish the session.

Break time between soccer drills should be less than 1 minute long.

Each training day will take 30 - 45 minutes to complete. 


Soccer Conditioning with Ball
Week 8 - Day 1

Starting today with a  5 - 10 minute stretching routine to prepare the body for the high-intensity workout. After stretching, I move into three soccer drills to get the heart rate up and work on footwork simultaneously. 

Soccer conditioning drills require mentality to push past limits and work harder as tiredness sinks in. 

  • (not recorded) STRETCH
  • (00:15) HIGH KNEES / 60 SEC
  • (01:38) SKIP & SIDEWAYS EXPLODE / 60 SEC
  • (02:56) SKIP & FORWARD, BACK EXPLODE / 60 SEC

Following cardio, I move into soccer conditioning with ball control and getting the maximum number of touches through various soccer drills with the ball.

Soccer conditioning with a ball is more fun to do than without the soccer ball. Technique is more important than speed. Slow down and do it right before trying to do drills with speed. Soccer conditioning with the ball takes focus and patience to keep improving touches and fitness. 

  • (04:29) GATES w SCISSORS / 60 SEC
  • (06:01) HOP & ROLL RIGHT & LEFT / 30 SEC EACH FOOT
  • (07:49) HOP & ROLL FORWARD & BACK / 30 SEC EACH FOOT
  • (09:24) SCISSORS w TRIANGLE / 60 SEC BOTH FEET
  • (11:12) CONE FIGURE 8 TOUCHES / 60 SEC BOTH FEET
  • (12:42) CONE CONTROL w TURNS / 60 SEC
  • (14:17) GATES & SOLE MIX / 60 SEC
  • (15:48) CREATIVE JUGGLING / 60 SEC
  • (17:13) FREESTYLE / 60 SEC

Soccer conditioning with ball finishes with strength soccer training focusing on core muscles using your body weight. Focus on your muscles and breathe correctly (inhale through nose, exhale through mouth). The final piece of advice is to push your limits past what you think they are. These exercises come to be more comfortable and easier over time. 

  • (18:48) PLANK w KNEE TOUCHES / 60 SEC
  • (20:19) WIDE PUSH-UPS / 60 SEC
  • (21:41) SQUATS / 15 REPS
  • (22:40) KNEE PALM CRUNCHES / 60 SEC
  • (24:10) LOWER BACK PULL-UPS / 12 X2
  • (not recorded) MEDITATE / BREATHE / THINK POSITIVE / 5 MIN

Soccer Conditioning with Ball
Week 8 - Day 2

Soccer conditioning with ball 2nd Day starts again with 5-10 minutes of stretching to prepare for what's to come. Following stretching, I move into three soccer exercises to bring the heart rate up and work on faster footwork. 

  • (not recorded) STRETCH
  • (00:01) FOOTWORK SKIP / 60 SEC
  • (01:16) CONE SKIP SIDEWAYS / 60 SEC
  • (02:38) CONE SKIP FORWARD & BACK / 60 SEC

Day 2 has lots of soccer conditioning drills with the soccer ball: twelve soccer drills and 1000's of touches using both feet. All of these exercises can seem daunting and hard for younger players. Break the moves down into smaller steps or sequences before trying to do them at speed. 

Short 30 - 60 second breaks in between the drills depending on the player skill and fitness level. Soccer conditioning with a ball is a great way to train touches, footwork, and fitness.  

  • (04:10) GATES w ROLL / 60 SEC
  • (05:38) FEINTS / 60 SEC
  • (07:07) TRIANGLES w the BALL / 60 SEC
  • (08:32) BOTH FEET ALL SOLE CONTROL / 60 SEC 
  • (09:58) RIGHT FOOT / 60 SEC 
  • (11:22) LEFT FOOT / 60 SEC
  • (12:40) STEP-OVERS / 60 SEC
  • (14:07) GATES / 60 SEC
  • (15:37) PULL BACK w OUTSIDE TURN / 60 SEC
  • (17:21) PULL BACK w HOP / 60 SEC
  • (19:01) CREATIVE JUGGLING / 60 SEC
  • (20:18) FREESTYLE / 60 SEC

Complete today's soccer conditioning workout with strength training drills using your body weight. By the time I reach strength soccer training, my mind and body feel tired. It is up to me to keep up with the high-intensity tempo and finish strong. We can do so much more than our self-limits allow us to do, and its when you go against the little voice in your head telling you to give up where we find our strong selves. 

  • (21:56) PLANK w SHOULDER TOUCHES / 60 SEC
  • (23:12) PUSH-UPS / 60 SEC
  • (24:33) CORE w the BALL RIGHT & LEFT / 60 SEC
  • (26:00) HAMSTRING BRIDGE / 60 SEC (hold up for 5)
  • (27:34) SQUATS / 15 REPS
  • (28:28) LOWER BACK PULL-UPS / 12 X2
  • (not recorded) MEDITATE / BREATHE / THINK POSITIVE / 5 MIN

Procrastination leads nowhere. Put the time in and see results come.

There are many failed talents out in the world, from all walks of life, and the people who persevere are the ones working the hardest and focusing on long term results. 

WIN YOUR DAY TODAY!
WIN YOUR DAY TOMORROW!
START WINNING FORWARD!

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Individual Soccer Drills at Home