WYNRS Home Self football/soccer training – 8 (For 2 players)
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Duration: 1 hr
Equipment: 6 cones (or any four obstacles e)shoes), 1 ball
Timeline: B-both feet, L-left foot, R-right foot, r-round
Time Duration Focus
1 0-10 min 10 min Warm up Runs 1-2-1-3-1 (Forward, side, 1 leg)
+ turns (inside, outside, sole of foot)
2 11-20 min 10 min Strength “Tabata : repeat 20sec work and 10sec rest
2 sets : Narrow to wide squat, calf raise squat, sumo squat side lunge, Standing side kick (L), (R), Fire hydrant pulses (L), (R), One leg bridge (L), (R), Booty lift ”
3 21-25 min 5 min Juggling
4 26-40 min 15 min Control Inside/outside/sole volley X 10 each +
3X Inside/outside/sole control
5 41-45 min 5 min Pass
6 46-55 min 10min Dribble Nutmeg – inside, outside, sole, V turn
7 56-60 min 5 min Warm down Stretching
