- Soccer Ball
- Cones
- Agility Latter
- Weight Room (Gym)
1. Touch
2. Skill/moves
3. Passing
4. Shooting
- Juggling (500 normal, 10 above head and control, 10 one-one two-two)
- Dribbling through cones ( inner outer, right foot, left foot, iniesta)
- Toss and put back (10 Inside Foot, 10 Instep, 10 Thigh Volley, 10 Chest Volley, 10 Headers) *Alternate Feet*
2. Skill/moves
- chop (10)
- scissors (10)
- Step over (10)
- Backwards V (10)
- Maradona (10)
- Ronaldo Hop (10)
3. Passing
- Pass w/ Partner or Pass w/ Wall
- Long Balls (Back Spin, Curve, Driven)
4. Shooting
- Accuracy
- Power
1.Chest (3 sets)
2.Back (3 sets)
3.Legs (3 sets)
4.Abs (3 sets)
- Pull Ups (5-8 reps)
- Chin Ups (5-8 reps)
- Dips (10-15 reps)
- Shoulder Press (15-20 reps)
- Bench Press (15-20 reps)
- Pike Press (8-12 reps)
- Push Ups (15-20 reps)
- Shoulder Flies (16 reps)
- Curls (12-15 reps)
2.Back (3 sets)
- Dead Lifts (8-12 reps)
- Lawn Mower (15-20 reps)
- Back Flies (15-20 reps)
3.Legs (3 sets)
- Lunges (30 reps per side)
- Plyo Lunges (25 reps per side)
- Squats (15-20 reps)
- Frog Jumps (15-20 reps)
- Step Ups (10 reps per leg)
- Wall Sits (1-3 minutes)
- Calf Raises (15-20 reps per form)
4.Abs (3 sets)
- Sit ups (20-30 reps)
- Leg Lifts (1:30 minutes, alternate legs every 3 seconds for 30 reps)
- Bicycles (30 seconds per direction)
- Planks (2-3 minutes)
- Russian Twist (Medicine Ball) (40-50 reps)
1.Latter Drills
(see video)
- One Step
- Side Step
- Two Step
- Side Straddle Hop
- In and Out
- River Dance
- Centipede
(see video)
1.Aerobic Exercise
2.Anaerobic Exercise
- Cooper Test (2 miles under 12 minutes)
- 4 mile jog (1st mile: 7:30, 2nd mile: 6:00, 3rd mile: 7:00, 4th mile: 6:00)
2.Anaerobic Exercise
- Manchester United Test (click for explanation)
- Suicides (10 yards apart, 0-50 yards, 5 sprints, recovery jog to 50 yard line, repeat 3 - 5 times)
Diet:
Carbohydrates:
Proteins:
Healthy Fats (use when cooking):
Fluids
Carbohydrates:
- Grains- wheat bread, whole grain pasta, brown rice, whole grain cereals, etc.
- Vegetables- broccoli, Brussels sprouts, carrots, celery, green beans, green peas, spinach, salad, cabbage, cauliflower, sweet potato, avocado, eggplant, tomato, squash, etc.
- Fruits- apples, oranges, grapefruits, pears, bananas, mangoes, pineapple, melons, berries, etc.
- Snacks- fruits, celery, whole grain celery
Proteins:
- Eggs
- Lean Meat- Beef
- Poultry: Chicken
- Fish: Salmon, Tilapia, Trout, Tuna
- Beans: black beans, pinto beans, Lima beans, black-eyed peas
- Snacks: unsalted nuts, almonds, cashews, sunflower seeds, etc.
- Dairy: Almond Milk (minimal)
Healthy Fats (use when cooking):
- Vegetable Oil, extra Virgin Olive Oil, Canola
Fluids
- Water, Gatorade, Almond Milk