Ball Mastery Drills
Ball mastery is all about getting as comfortable on the ball as possible. Lots of touches in a short space of time will help you to focus on your technique, making you calm and composed on the ball. All you need for this workout is a cone, or similar sized object, and a ball. Rest for a minute in between each exercise. It can be broken down as follows:
- Inside Foot U (60 seconds)
- Outside Foot U (60 seconds)
- Inside Foot V Cut (60 seconds)
- Outside Foot V Cut (60 seconds)
- Alternate Foot V Cut (60 seconds)
- L Drag U (60 seconds)
- Sole Square (60 seconds)
Training football in virtual reality with Be Your Best
88 minutes of a football game are spent without even touching the ball, yet how much of your training time do you dedicate to off the ball movement? Our bet is very little.
But don’t worry, you’re not the only one. Training off the ball can be incredibly challenging and is almost impossible to do so alone. That’s why if you’re able to train this skill regularly you’ll have a massive advantage over other players.
With Be Your Best, you gain access to a training tool that makes this type of training easy. Practice just 10 minutes a day and see your vision, decision making, and reactions all improve within no time.
Passing Drills
You don’t need another player to train your passing, all you need is a wall. A wall is a player's best friend and will allow you to develop your passing and first touch to a great level if you put the time in. Don’t have access to a wall? Don’t worry, try using the bottom of your sofa.
This workout can be broken down into the following:
- One Touch Passing (4 x 40 seconds) (20 second rest in between)
- Two Touch Passing (4 x 40 seconds) (20 second rest in between)
- Inside to Outside Passing (4 x 40 seconds) (20 second rest in between)
- Triple Wall Passing (4 x 40 seconds) (20 second rest in between)
- One Touch Triple Wall Passing (4 x 40 seconds) (20 second rest in between)
- One Foot Touch Opposite Passing (4 x 40 seconds) (20 second rest in between)
- Half Turn Passing (4 x 40 seconds) (20 second rest in between)
Football Fitness Drills
You don’t need to run long distances or put in endless sprints to get into good shape. Sometimes, a simple at home cardio workout can be enough. Save this workout for the middle of the week so you don’t tire yourself out for your weekend game. Push yourself, but remember to listen to your body.
This 10 minute workout can be done anywhere in your home, ideal for days when you can’t get out, or find a space to train
Set 1
- Side to Side Jumps (x 20)
- Push Up Ball Rolls (x 10)
- Russian Twists with Ball (x20)
- Keep the ball up (x 100 touches)
- Quick Feet Ball Movement (1 minute)
Set 2
- Single Leg Side Jumps x 20
- Drop Squats With Ball x 10
- Sit Ups with Ball x20
- Keep the ball up x 100 touches
- Quick Feet Ball Movement x 1min
Set 3
- Single Leg Side Jumps x 20
- Drop Squats With Ball x 10
- Sit Ups with Ball x 20
- Keep the ball up x 100 touches
- Quick Feet Ball Movement x 1 min
Football Speed Drills
It’s true that a fair amount of your speed is determined by genetics, but that doesn’t mean you can’t get faster. With the right training, and commitment, you can improve your explosive speed on the pitch significantly.
When it comes to speed, you don’t need to do sprints to get faster, most of your improvements will come from explosive exercises which build up those fast twitch muscle fibres.This 5 minute workout is exactly what you need, and can be done from anywhere at home. Let’s break it down
- Lunges (30 seconds)
- Lunge Jumps (30 seconds)
- Squats (30 seconds)
- Wall Drives (30 seconds)
- Mountain climbers (30 seconds)
- Squat Jumps (30 seconds)
- Lateral Lunges (30 seconds)
- Lateral Sprints (30 seconds)
However you choose to train, the most important thing in football is getting in a good level of practice consistently. Put in those extra sessions when you can, and you’ll soon see improvements on the pitch.
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