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Strength Training For Soccer - A Tailored Soccer Fitness Program
Soccer-Specific Fitness Program by Your Very Own Sports Trainer: 20% off with Coupon SCCR1
Moves and More
Dragging the Ball Back
Use the top of your foot to pull the ball back and push the ball to the right or left with the inside of your foot. Then try pulling/dragging the ball back with the sole of your other foot and use the instep to push the ball to the right or left. Then pull the ball back with the sole of the foot and push it to the side with the outside of your foot.
Quick Pass to Yourself
With the inside of your foot, pass the ball to your other foot and push the ball by the defender. The trick is in timing this move. Make sure the defender is off balance or is standing flat footed. You also need the momentum to pass the ball across your body to your other foot, and push it past the defender. Your body should be between the defender and the ball, so he or she can only foul you or try to catch up with you.
Double Pass to Yourself
This time, pass the ball to your other foot then back before playing the ball to the side and past the defender. You are trying to read which direction the defender is going to go. If he or she looks like they are going to beat you to the ball after you play it by them, play it back to your other foot and push it by the defender.
A good drill is passing the ball back and forth between your legs with the inside of your feet. Then add subtle moves to this. Make two passes between your legs and then put your foot on top of the ball. Make four passes and then turn with the inside of the foot - then pull the ball back with the sole of the foot, and throw in a fake shot. Always go back to knocking the ball back and forth with the inside of your feet (ten times) after each move or turn. Add different moves to your routine – create a long series of steps and dribbling moves.
Step Over with One Foot
This move is usually done when you are not dribbling but rather standing or maybe moving at a slow pace. Most often it's a set-up play to take a shot or swing in a cross.
Take either foot and bring it over the ball (almost as if you are going to make a pass or take a shot) and take the ball away with the outside of the same foot you’ve just used to fake the pass or shot. You’re swinging your leg over the ball and then taking the ball to the side with the outside area of your foot.
It is important to set your defender up for the move. Go slow for a few steps, touching the ball with the inside of your foot in the opposite direction in which you want to go after you do the move. Again, after you do the move, quickly dart into space with the ball at speed. It is slow, slow, slow, do the move or feint, and then take off at speed. Lull the defender to sleep and then swing your leg over and push the ball to the space. This gives you a quick opening to hit a cross or shot.
A Great Escape
Use your teammates as outlets or means of escape. For instance, your two center midfielders might play a short square pass to one another to settle the play and get time to make the next pass. A few short passes serve to relieve pressure and then a long pass is made to break pressure (short, short, long). With the third pass, you hit a penetrating pass to teammate making a run. Those two short passes get you out of trouble or pressure from the other team and enable you to see and make the great pass.
Key Training Habits
In training, you’re bound to develop habits, both good and bad, that you’ll use in games. Train smart so that those habits are good ones that you’ll carry over to the game. Remember these three points:
- Get your head up.
- Take a picture (be aware of your surroundings before you receive the ball).
- Be on your toes.
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