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Soccer Training Exercises
Week 5

Soccer Training Exercises at Home

My Soccer Training Journey
WEEK 5

Soccer training exercises this week mix cardio, ball control, and strength training. 

Repetition develops players skills with the soccer ball. 

All the soccer training exercises are done at home, in a small space, and on a puzzle exercise mat 6 Ft x 3 Ft. 

I firmly believe that young players build and develop skills in a small space a lot more than a big field. Proof lies in the early playing days for many of the past and present soccer legends. 

Greatest players that we watch on TV grew up playing street style soccer with rocks for goalposts. Small space requires fast thinking, control with intention, and quick decisions to get out of tight spaces. Less space leads to more touches with the soccer ball, and playing out of both attacking and defending situations.

This week's soccer training exercises are planned to get the maximum number of touches with the soccer ball while incorporating agility, speed, and strength training.

Soccer training exercises take 30 - 45 minutes to complete.


Soccer Training Exercises
WEEK 5 - DAY 1

The first stage of training is stretching and raising the heart rate with cardio soccer training exercises. 

  • STRETCH
  • (00:05) SKIP / 60 SEC
  • (01:20) HOP SIDE TO SIDE / 60 SEC
  • (02:46) HOP FRONT & BACK / 60 SEC

The second stage is getting more familiar with the soccer ball. Here I use soccer training exercises to maximize touches with the soccer ball. Messing up while doing the soccer drill still ads another touch, even though its the contact that caused a loss of control.   

  • (04:14) GATES w SCISSORS & STEPOVERS / 60 SEC
  • (05:49) GATES w ROLL / 60 SEC
  • (07:34) PULL BACK w OUTSIDE TURN / 60 SEC
  • (09:13) ALL SOLE / 60 SEC
  • (10:45) JUGGLE - 60 SEC
  • (12:25) FREESTYLE / 60 - 90 SEC

The third stage follows with different soccer training exercises to improve strength. Focus on the correct technique, not speed. When the training is complete, I take another 5 - 10 minutes to breathe—deep breaths in through the nose and out the mouth. 

  • (14:01) PLANK w LEG RAISES / 60 SEC
  • (15:09) PUSHUPS / 60 SEC
  • (16:39) SKIP SQUATS / 60 SEC
  • (18:04) CROSSOVER CRUNCHES OPPOSITE ARM AND TOE - 10 REPS EACH
  • (19:39) SINGLE HAMSTRING BRIDGE / 4 REPS - 8 SEC HOLD
  • (not recorded) MEDITATE / DEEP BREATHING / 5 MIN

Soccer Training Exercises
WEEK 5 - DAY 2

The first stage of training today starts with stretching for 5-10 minutes, before beginning soccer training exercises to get my heart rate up and work on footwork. 

  • STRETCH
  • (00:00) SKIP SIDEWAYS w CONE / 60 SEC
  • (01:22) SKIP FRONT & BACK w CONE / 60 SEC

The second stage of training is all about getting lots of touches with the soccer ball. Getting tired leads to mistakes, but I am focused on the maximum number of contacts with the soccer ball. If I make a mistake, I do not stop to dwell on it but keep going until the time runs out. 

  • (02:28) PULL BACK FREE TOUCH / 60 SEC
  • (04:09) RIGHT ROLL ACROSS INSIDE TOUCH / 60 SEC
  • (05:28) LEFT ROLL ACROSS INSIDE TOUCH / 60 SEC
  • (06:32) DANCE AROUND the BALL / 60 SEC
  • (07:56) RIGHT OUT IN, LEFT OUT IN / 60 SEC
  • (09:25) CONE SQUARE CONTROL / 60 SEC
  • (10:47) CONE V OUTSIDE TOUCHES / 60 SEC 
  • (12:24) CREATIVE JUGGLING - 60 SEC
  • (13:41) FREESTYLE / 60 - 90 SEC

The third and final stage focuses on building strength. Soccer training exercises focus on the upper body, lower body, and core strength training. Get tired and keep pushing both body and mental limits.  

  • (02:28) PULL BACK FREE TOUCH / 60 SEC
  • (04:09) RIGHT ROLL ACROSS INSIDE TOUCH / 60 SEC
  • (05:28) LEFT ROLL ACROSS INSIDE TOUCH / 60 SEC
  • (06:32) DANCE AROUND the BALL / 60 SEC
  • (07:56) RIGHT OUT IN, LEFT OUT IN / 60 SEC
  • (09:25) CONE SQUARE CONTROL / 60 SEC
  • (10:47) CONE V OUTSIDE TOUCHES / 60 SEC 
  • (12:24) CREATIVE JUGGLING - 60 SEC
  • (13:41) FREESTYLE / 60 - 90 SEC

I hope you find this soccer training useful. Just like anything in life, reading or watching me workout will not improve your skills. 

Only hard work, repetition, and resilience to keep training is the key to improving soccer skills. Motivation passes, planning and structure is the best way to keep training. 

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  3. WEEK 5 Soccer Training Exercises

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Individual Soccer Drills at Home

Week 1 of Individual Soccer Drills at Home with training plan for 2 days in the week.


Week 2 of Soccer Training Videos at Home with training plan for 2 days of the week. 


Week 3 of Soccer Drills for Parents, Players, and Coaches with training plan for 2 days of the week. 


Week 4 of Individual Soccer Training at Home with training plan for 2 days of the week. 


Week 5 of Soccer Training Exercises at Home with soccer training plan for 2 days of the week. 


Week 6 of Important Soccer Skills Training at Home with training plan for 2 days of the week. 


Week 7 of Youth Soccer Training Program at Home with training plan for 2 days of the week. 


Week 8 of Soccer Conditioning with Ball at Home including training plan for 2 days of the week.