Ball Skills

Juggling Exercises
Exercises 1. Juggle with feet only 2. Juggle with feet and thighs only 3. Juggle with feet, thighs and chest 4. Juggle with instep only, alternating feet. Keeping the ball low. 5. Juggle with feet only, alternating feet. Keep the ball high. 6. Juggle with thighs only keeping the ball low. 7. Juggle with feet, thighs and chest. Keep the ball high. 8. Juggle with feet, thighs, chest and head. 9. Free juggle with no backspin. 10. Free juggle while moving around. Time 2 min 2 min 2 min 20 repetitions 20 repetitions 20 repetitions 20 repetitions 20 repetitions As many as possible As many as possible

Coerver's Exercises
All moves must be performed 20 times - increasing the speed each time. Exercises 1. Foundation (knock the ball back and forth between feet) 2. Foundation w/ Triangle (knock between feet, pull fwd., then bring back) 3. Foundation w/ Roll Overs (roll the ball over then continue foundation, ect.) 4. V (Push ball forward, back w/ other foot, then between feet) 5. Behind the Leg (Push the ball out, back, then behind other foot, ect.) 6. Inside-Outside (Push ball inside, then explode outside) 7. Inside-Inside-Outside (Same as above, but twice inside) 8. Outside-Outside-Inside (Same as above, but twice outside and explode inside) 9. Free Skill (Use a small area and link the above together with combinations) Time 20 repetitions 20 repetitions 20 repetitions 20 repetitions 20 repetitions 20 repetitions 20 repetitions 20 repetitions 1 min

Ball Skils, Page 1 of 2 Girls Soccer Program, CRLS

Passing Exercises
Dribbling exercises can be done individually, against a wall or with a partner. Spend 10 minutes on each excersise. Make sure to use BOTH feet. Distance of pass 1. 5 yds. 2. 10 yds. (receive ball w/ different surfaces) 3. 15 yds. (check away then receive the pass) 4. 15 yds. (check away then receive) 5. 30 yds. (driven balls) 6. 40 yds. (lofted balls) 7. Volley ball 20 ft. in the air, receive inside of right and explode away for 5 yds. 8. Volley ball 20 ft. in the air, receive outside of right and explode away for 5 yds. 9. Volley ball 20 ft. in the air, receive inside of right, and cut back inside of right and explode away for 5 yds. 10. Volley ball 20 ft. in the air, receive with the thigh, spin out with the outside of the right foot and explode away for 5 yds. 11. Volley ball 20 ft. in the air, receive with the chest, spin out with he inside of the right foot and explode away for 5 yds. 12. Go through the above again except use your other foot/direction. 13. Free play, volley the ball in the air while moving and receive with any surface and explode away for 5 yds. and then do again. -- 2 min (use both feet/directions. Touches allowed 1 touch 2 touches 2 touches 2 touches 2 touches 2 touches 3 touches 3 touches 3 touches 3 touches 3 touches

Dribbling Exercises
Execute 5 times each 1. Dribble fwd. 10 yds., feint left, cut w/ outside right and explode away for 5 yds. 2. Dribble fwd. 10 yds., spin out w/ inside of right foot and explode away for 5 yds. 3. Dribble fwd. 10 yds., spin out with the outside of right foot and explode away for 5 yds. 4. Dribble fwd. 10 yds., spin out with the sole of the right foot and explode away for 5 yds. 5. Dribble fwd. 10 yds., feint left, cut with outside right, then cut back with the inside of right and explode away 5 yds. 6. Dribble fwd. 10 yds., spin out w/ inside of right, dribble 5 yds. then cut w/ outside of right and explode away 5 yds. 7. Go through the above again except use your other foot/direction. 8. Free dribble, dribble as fast as you can and combine these motions into to one fluid motion.

Ball Skils, Page 2 of 2 Girls Soccer Program, CRLS