wi9warm up

wall training-30 s
arm pumping-weights
lean almost horizontal
side
jump on one foot
band on hips
knee lifts-30
bum touches
inside kicks to groins
side twists
use weighted vests
ankle weights
stretching
turns
pullbacks across move backwards
one foot raise forward then lunge backward
twisters
box jumps
sideways box jumps
lunge jumps
star jumps
pillar skips
raising
1-2 on ball
triangles touches 9outside, inside
pullback inside each foot, 5 each side
tip tap then slap against opposing foot5
la cremallera
mini bands, bent, straight, lateral raise

passes -each foot

1) 1-2 then pass it behind ground -air, small ball large
2) dummy -air, small ball large
3) self sex -air, small ball large,
4) self sex -sideways air, small ball large,
5) backheels- air, small ball large,
6) 1-2 sideways -air, small ball large
7) flick up - forward air, small ball large
8) backward flick up - ground, air, small ball large
9) long
balls
10)Collect pass with one foot shoot far post with same foot
11) spin on outside then pass with outside foot
12) thread d needle
13) flick up one foot kick next in all direction
14) one 2 then chip
15) no look pass
16) collect pass moving backwards then trap and knock it further back with other
foot
17) one 2 outside of foot backheel ankle

2 ball, weighted, front, then back, side

shooting
1) forward
2) backheel
3) volleys ground air
4) shin shooting-foward,
5) shin shooting -sideways
6) Inside shin shooting
7) Outside shin shooting
8) back heel shin shooting
9) Headers
10) bicycle
11) cut outside hit across body far post
12) trap open hip den curl inside foot
13) trap open hip den curl with outside foot
14) chest trap shoot
15) thigh trap shoot
16) shoot with one foot then alternate with next
17) kick ball backwards sideways then shoot
18) waste height shooting
19) curling shots
20) free kick curling
21) skate in goal
22) diving header
23) toe pee shots
24) one 2 outside of foot
25) no look passes
26) flick up inside foot then shoot next foot
27) stand at side of goal mouth
28) shooting with thighs
29)

2 ball

dribbling-each foot (keep pelvis, tight, butt, groin tight), lower core pointing
downward, crunch area jus after toes

1) 1 INSIDE 1 outside
2) 8 people
3) spanner- 8
4) outside spanner-8
5) fan
6) inside fan
7) Back to player fan
7) outside scissors
8) inside scissors
9) pull kick
10) drag
11) side on pull kick
12) pull back behind
13) roly poly-
14) rollover to other foot
15) rollover outside spanner
16) rollover inside spanner
17) pullback spanner
18) pullback onto other foot and flick
19) dribbling with one foot then beat with other
20) La croqueta -iniesta
21) dribble with one foot, beat with other
22) double spanner bend foot inwards
23) beat sex score
24) beat past cones on outside cut back to first
25) Sombrero side/forward/baCKward, varying heights
26) roly poly one way then next direction
27) stop beats outside
28) stop beats inside
29) stop fan
30) stop crossover move outside
31) beats shoot
32) dribble long ball
33) ankle breaker
34) pull back across dealessandro
35) shoulder fake like messi drag inside camoranesi
36) thiago roll over sex
37) thiago roll over beat outside
38) isco roll around cut back with next foot
39) cut inside one foot then outside with other foot
40) roll over behind foot
41) roll over in front standing foot and stop with other rollover back with
standing foot
42) fan then spanner
43) dribbling with thighs
44) bolassie flick
45) flick up behind then cut inside/outside
46) rollover onto other foot spinning then panna next foot
47) Flick up then beat with inside of next shin
48) roll over spin pull back behind and across. to protect from panna
49) rollover to next foot spin slap back and panna

2 ball
beat with weight in one hand

Tackling
1) slide tackle-each side
2) slide roll tackle
3) spin tackle-each side
4) roll overs like maradona
5) screening on one side
6) screening 1 hand and shoo
ting
7) clearing ball around shoulder using wall
8) skate tackle get up beats
9) backtrack sideways header in air defensive
10) skate facing oponent
11) skatr ta kle oponent behind
12) screening around the leg panna

Trappin
1) Head
2) Chest
3) balls
4) abdomen
5) jump neck
6) dummy thru leg sideways
7) trap with one foot and curl with outside of next foot
8) zidane trap back
9) isco back heel flick
10) back heel trap in d air
11) retreating trappin ground air
12) butt trap

2 ball, weighted

hustling
1) running into playmakers
2) bounce ball off wall and run around obstacle

wall training
1) volleys
2) 2 touch 1 touch
3) head volleys
4) over d head volleys
5) volleyball volleys, trapping then return
6) stand on bosu ball

juggling
1) knee, head, foot...foot, head, knee
2) flick up maradona, pinch, roll over