langley united sa - ramp interactive€¦ · warm up every session will start with the exact same...

Langley United SAAt Home Training Program

U11 – U14

Overview

This at-home training program is to support the development of all Langley United players from U11 to U14 technically, tactically and physically. The program will be suitable for all stages of development between the U11 to U14 age brackets and encourage players to continue working toward their soccer-specific goals and enjoyment of the game.

The program is built in 1-week blocks to cover many of the practices that are relative to the LUSA programming and are altered and adjusted to fit the environment and resources at home.

Langley United Soccer Association 2020 2

General information


This document will show you the Individual Training Program for every player of Langley United born between 2009 and 2005.

This program is divided into the following topics:

u Technical (dribbling & Skills)

u Agility

u Strength

Warm upEvery session will start with the exact same warm up as shown below:

1) 60 rep. (30 each) 2) 20 rep. 3) 30 rep. (15 each) 4) 20 rep.

5) 30 rep. (15 each). 6) 30 rep. (15 each). 7) 20 rep. 8) 20 rep. (10 each)

9) 20 rep. (10 each) 10) 20 rep. (10 each) 11) 20 rep. (10 each)

Dribbling & Skills


Dribbling“Dribbling” means using your feet to move the ball in a controlled way.

Langley United Soccer Association 2020 6Source: www.canadasoccer.com

Day 1 - Technical (2 slides) #1

Start with the warm up.

After the warm up follow the exercises as shown below (1 minute rest between every exercise).Repeat this cycle 3 times with 2 minutes rest in between.


1) Dribble 4 times forward AND back at a high pace and change direction between the cones with the following moves:- Solo turn (4 times)- Inside chop turn (4 times) - 30 seconds rest- Outside foot turn (4 times)- 30 seconds rest- Behind standing leg (Cruyff) turn (4 times)- 30 seconds rest- Step over turn (4 times)- 30 second rest- Sole roll turn (4 times)

Watch this video for the different moves: https://youtu.be/QdTqf6HivbM

2) Dribble as fast as you can around the cones (forward and back). Keep the ball close to your feet and complete the following:- Dribble only with your left foot- 30 seconds rest- Dribble only with your right foot- 30 seconds rest- Dribble with both feetVideo: https://youtu.be/im7js92Zq2A

https://youtu.be/QdTqf6HivbMhttps://youtu.be/im7js92Zq2A

Day 1 - Technical (2 slides) #2


3) Dribble straight to the first 2 cones, practice a move and accelerate to the gate (left and right).Practice the following moves:

-Side step (2 times left and 2 times right)

-Scissor (2 times left and 2 times right)

- Ronaldo chop (2 times left and 2 times right)

-Maradona (2 times left and 2 times right)

-Be creative and practice any move you like (4 times left and 4 times right)

Check below the video for the different moves:https://youtu.be/W6z2h-IL2XI

https://youtu.be/W6z2h-IL2XI

Day 2 - Agility (1 slide)Start with the warm up.

After the warm up follow the exercises as shown below (30 seconds rest between every exercise).Repeat this cycle 4 times with 3 minutes rest in between.

- Hip switch: 15 each side (30 total)

- Linear Hop: 15 times back and forward

- Shuffle Stick: 15 times both ways

- Cross in front: 15 times both ways

- Cross behind: 15 times both ways

- 2 in, 2 out: 15 times in and out

- In, in, out, out: 15 times in, in, out, out

- Single leg linear: 5 times left and 5 times right

- Single leg lateral: 5 times back and forward with left and right foot

- Over and back: 15 times back and forward

A. Video with the above agility exercises: https://youtu.be/vF5Xh2zJLdM

Langley United Soccer Association 202 0 9

https://youtu.be/vF5Xh2zJLdM

Day 3 – Strength (1 SLIDE)Start with the warm up.


1) 45 rep. 2) 30 rep. 3) 8 rep.

4) 30 rep. 5) 15 rep. 6) 10 rep 7) 15 rep.


Day 4 - Technical (1 slides)

Start with the warm up.



1) Dribble 4 times forward AND back at a high pace and change direction between the cones with the following moves:- L-turn (4 times) - 30 seconds rest- V-turn (4 times)- 30 seconds rest- Roll stepover turn (4 times)- 30 second rest- Roll chop turn (4 times)

Watch this video for the different moves:https://youtu.be/0k6qLo2XpLU

2) Dribble as fast as you can around the cones (forward and back). Keep the ball close to your feet and complete the following:- Dribble only with your left foot- 30 seconds rest- Dribble only with your right foot- 30 seconds rest- Dribble with both feet

Video: https://youtu.be/im7js92Zq2A

https://youtu.be/0k6qLo2XpLUhttps://youtu.be/im7js92Zq2A

Day 5 - Technical (1 slides)


3) Dribble straight to the first 2 cones, practice a move and accelerate to the gate (left and right).Practice the following moves:

-Xavi Hernandez 360 turn inside foot(2 times left and 2 times right)

-Xavi Hernandez 360 turn outside foot (2 times left and 2 times right)

-The drag push (2 times left and 2 times right)

-The drag scissors (2 times left and 2 times right)

-Be creative and practice any move you like (4 times left and 4 times right)

Check below the videos of the different moves:https://youtu.be/W6z2h-IL2XI

https://youtu.be/W6z2h-IL2XI

Day 6 & 7 – Rest Day


Video tips:

Skills compilation of Ronaldinho:https://youtu.be/_dBz4dTZocg

Skills compilation of Cristiano Ronaldo:https://youtu.be/R1SZT5szkDI

No skills or moves will be successful if the timing is not right. When you watch the dribbling and moves of the players above, pay attention to the timing of when they start a move/skill. Enjoy!

Johan Cruyff Documentary:https://youtu.be/qKrX8r-5Nu8

For any questions please email [email protected]
https://youtu.be/_dBz4dTZocghttps://youtu.be/R1SZT5szkDIhttps://youtu.be/qKrX8r-5Nu8

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