 Jump rope

 Leg day
 Summer football
 Passing
 Shooting
 Dribbling
 First touch
 Speed training
 Feet training
 Isometric training-overcoming and yielding, ballistic, Quasi Isometics
 Injury prevention
 Cognitive training
 Primal movements
 EROM- Passive End Range Holds
 Rhythm training
 Resistance cardio
 Vr and visualisatin training
 Tendon training
 Action computer games
 Pheriral vision training
 Bone training


Monday- First touch, rhythm training

Tuesday- Passing

Wednesday- garage training, resistance cardio? injury prevention and isometric training

Thursday- dribbling

Friday- stretch and feet training

Saturday- match, visualisation training, PV training, wall training

Sunday- shooting,

Monday- stretch and feet training

Tuesday- weight training,

Wednesday- First touch, rhythm training

Thursday- Passing

Friday- garage training, resistance cardio? shooting

Saturday- match, visualisation training, PV training

Sunday- match dribbling

Passing:

Wall passes inside foot-99 each foot

Wall passes laces- 99 each foot

Wall passes outside foot- 99 each

7MLC triangle drill- 9 times

7MLC take touch pass with other foot- 9 times

7MLC box drill pass- 9 times

Moving forward and back drill- 6 times

Shooting:

Ronaldinho drill to shot- 18

Free kicks- 18

Long range shot- 18

Cone to shot (Toni Kroos style)- 18

Pass receive to shot-

Straight and side volleys- 18

Corner kicks-

Straight shots- 9

Side foot shots- 9

One step runup- 18

Shots in different angles of goals (7MLC)- 4 sets

Long balls-

Dribbling:

The fake shot-

The De Jong turn- 9 times

Cone weave- 3 sets

Ball mastery- twice each

Shuttle run- 1once each side of foot

First touch:

Ball and wall- 45 min

Control move to direction-

Toni Kroos signature move (with rhythm)- 5 mins

Man on drill turn (with rhythm)- 10 mins

Pass and touch- 5 mins

Ball in air touch above head- 10

Juggle (with rhythm)- 15min

injury prevention and isometric training:

Fire hydrants- 15 each

Lying hip abduction- 9 each

Reverse Nordics-3x9

pull ups-3x5

push ups-3x13

Loaded carries- 9 rounds

Pike pulses-5 min

Wall sit- 2 mins

Ball squeeze- 3x6 reps hold for 6-20 sec

Diagonal bounds- 6 reps

Nordics- 3x6

Calf raise- 3x9

Tibialas raises

Hip flexor curls- 18 each

Adductor holds and curls- 3x1min hold

Positional presses and pulls including ballistic, quasi, EROM, soccer- 3x6 sec each position

ATG split squat-

Clamshells-

Single leg balance-

Seated good morning-

Spanish squat isometric

Single leg hops- 6 reps

Single leg step offs

One arm band press-

Jump and land-

Single leg rdl (to jump)- 3x6

Two footed hops- 6 reps

Straight leg hold-

stretch and feet training:

https://www.youtube.com/watch?v=9OzgI4DYw0k&t=699s

https://www.youtube.com/watch?v=E197ZKakWGI&t=74s

good mornings-

stick work 360-

stick work-

lat stretch

90 90s and hold-

Hamstring bow-

Tables-

Lower back movement-

Hamstring flex-

Hip stretch

Lunge holds-

Calf movements

Downward dog to seal-

PV training:

Visualization training:

Sitting training:

Set pieces:

Free kicks

Corners

Curve technique

1. Measure the smallest possible victory

2. Drill one thing at a time until it is unthinking habit.

3. Shorter periods of study every day beat cramming

4. When you are starting, try a million different things

5. Debrief your successes and failures

vegitarian and low fat

hihg meat, dairy and processed plant foods are bad

no naimal base, high fat, protein of animal

High-Fat Foods = More Sex Hormones

Remove BPA in water bottles Animal tests show that its properties mimic estrogen. It can be
found in polycarbonate plastics, rigid cups, water bottles, food storage containers, the lining of
canned food products and dental sealants

meat, poultry, fish, and dairy products.

starchivonrs

Types of foot

inside

outside

top

sole
passing- side and lace priority

shooting- side and lace 2nd

ball mastry- side and lace

first touch- side and lace 3rd

set pieces-side and lace priority