my summer training routine

Discuss your training routine and techniques you are practicing
amu86
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position: winger
age: 14
strengths: dribbling, touch,
weaknesess: long shooting, passing, stamina

MONDAY
10+ min run
close control 10min
touch drills 20min
dribblign cones 20min
weak foot drills 30 min
freestyle 40 min

TUESDAY
push ups
pull ups
sit ups
close control 10 min
dribblign drills40 min
shooting bend 20 min
touch drills15 min
passing drills 15 min
freestyle 15 min

WEDNESDAY
exploding drill 10 min
close control drills 10 min
stepover quickness drill 10 min
cones 30 min
long shooting 30 min
pks 30 min


THURSDAY
push ups
sit ups
pull ups
close control drills 10 min
pks30 min
weak foot 50 min
power shooting30 min

FRIDAY
10+ min run
close control 10 min
touch drills 20 min
cones 30 min
pks 15 min
passing 15 min
freestyle 30 min

SATURDAY
rest

SUNDAY
pick up game
Last edited by amu86 on 24 May 2010, 20:13, edited 3 times in total.
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amu86
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Joined: 03 Oct 2009, 19:19

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is there anything wrong, i need some feedback
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scottS4
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it looks like you're pretty dedicated, bu elaborate on some of the drills you'll be doing. will you be alone?

soccer11
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I'd try to put in another 5-10 minute run at the end of your routine to cool down and just for overall fitness reasons. Pretty good though.
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amu86
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Posts: 157
Joined: 03 Oct 2009, 19:19

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yes i will be alone

for the touch drills, im doing nike touch drill
for close control, im doing speed juggle,and working on cuts
for dribbling drills, im doing cones


EDIT: do i need some agility drills, i use the messi style dribbling
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amu86
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do i need some agility drills. i use messi style of dribbling
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pickyourheadup
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Practice exploding with the ball and then turning and exploding in another direction. This can also be done without the ball. The distance for each explosion should be about 6-10 yards.

It is basically the jog-spring-jog drill you do in between stairs. Speaking of stairs, they will help your agility/quick feet. I believe I already gave you a link to my stair drills.

Calf lifts will also help (found here: http://www.expertfootball.com/forum/vie ... 344#201344)

You could make Wednesday your quickness/agility day and take out the 10k run there. Also, why not 5k runs instead of 10min runs?
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amu86
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i do 10+ runs because im aimed at stamina. and i dont know how to know when ive gone 5k.
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amu86
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i think i need more physical stuff like push ups and sit ups. im not sure how to put that into my routine.
like do i do that stuff like every day or 1 a week or something like that?

and how do i put in some upper body workout. i need it
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pickyourheadup
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A 5k race is about 3.1 miles. A good routine will have you running hills and flat areas. You average time should be under 6:30 per mile. It takes some getting used to, I'd suggest training on your own and running an organized 5k event to get a feel for it.

5k training is a good combination of endurance and sprinting.
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You might be able to fit an upper body routine every other day, when you aren't working out your lower body a lot. Maybe Sun, Tues, Thurs.
Here is a good list of exercises you can do if you don't have access to a gym:
http://www.expertfootball.com/forum/vie ... 344#201344
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amu86
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i feel i need to do more dribbling. i really want to have alot of that into the routine. do u guys know of anything else i can do that i dont already have???
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pickyourheadup
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If you are already practicing dribbling moves and dribbling technique on your own (which you are), then the next step is to continue applying those skills to your pick-up games,competitive games, and team practices.

Eventually you will begin to use these moves without thinking in the correct situations.
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amu86
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this routine seems a bit boring, im like just trying to make it through.
anything i can put in to make it more fun???
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pickyourheadup
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We don't know what you consider fun :wink:

I'd try the physical/non-football exercises with a friend. It's always helpful to have someone who is as or better physically, to help create competition during the strength and conditioning portions.
If he is very skilled, let him help you when you are practicing shooting at a goal/pk's.

Other than those areas, you should be able to entertain yourself. You routine isn't boring if you're focused. Soccer is fun.
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eddy192837
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heyy mann im exactly like you, 14 a winger and all that and i like ur little program but can u get a little bit more in depth on what the cone drills, passing drills, and stuff like that are

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