Football/Soccer Session (Moderate): Dribbling exercises to improve close control dribbling
MWSA (MW SELECTS FC)
Kyle Denam
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
hand ball
- players play hand ball in formation
- 3-4-1 and 4-1-3
- players use their hands to throw the ball to one another
- players can only take 2 steps after catching the ball, then they have to throw it to a teammate
- players can try to knock the ball out of players hands, close the space before they have 2 steps, or grapple to win the ball
- each team is going directional, if they can get the ball to the other teams end line, they score a point
- restarts after a goal on the conceding teams goal line
- works on communication
- passing and moving
- supporting each other knowing they can only move 2 steps by getting forward
- anticipating play for interceptions
- making runs off the ball to progress play
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
10 mins
Dribbling exercises to improve close control dribbling
- place two cones - two wide steps apart
- start at either side - one soccer ball per area
Explanation:
- key here is to have a low center of gravity, slight bend in the knee and slightly leaning over the ball
- its going to help with your control and your balance
- we're trying to get as many touches as possible
- a touch on the ball in every step in a figure eight around the cones
- nice and tight around the cones, keep the ball close to your feet
- 10 repetitions, every time you get back to the starting point that's one repetition
- 10 on your right foot and 10 on your left foot
- great exercise to get you nice and agile with the ball
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
10 mins
second exercise
- 4 cones - 1 wide stride apart from another
- you can start at either end with the ball
- we are going to work with the ball on sharp turns
- helps with a really effective dribbling method for losing defenders
Explanation:
- carry from the first cone to the third, cutting it back to the second
- going to the opposite side, the reverse it
- little touches, inside cut, then outside cut
- push to the top, inside cut
- shifting, manipulating to quickly change directions
- accelerating out of the turn with the ball
- 10 repetitions with each foot
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
10 mins
challenge close control as well as our ability to change angles with the ball
- 11 cones per area
- start and end gate are 1 step apart
- 1 set of wide cones and 2 sets of close cones
- diagonal dribbles with longer touches to small tight control touches
- speed up with the ball, to slow down and manipulate in tight spaces
- have a low center of gravity
- slight bend in the knee
- chest slightly over the ball for good balance
5 areas of 3 players
- one side to the other is 1 repetition
- 5 with right foot and 5 with left foot
- loads of little touches, tight to the cones
- inside and outside of each foot
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
10 mins
adaptive cone weave
varies weight and length of touches
- as the sets of cones go along they become more spread out
- first 2 cones are one step, next 2 are two steps. next 2 are three steps and last 2 are four steps
- adapt touches from tight to longer
- accelerate through the gate
- 11 cones per area, 5 areas, 3 players/ per area
- inside outside touches
- stop the ball in the gate
Cool down (5 minutes)
2 jogging laps
debrief
injury check
Play animation
Play step-by-step
Repeat (toggle)
Full Screen
Pause
Stop
15 mins
Dynamic stretching (5 minutes)
Warm-up hand-eye coordination (10 minutes)
Organization:
15 players involved in 1 circle - you can use 1 or 2 circles
players spread an arms length apart
1 soccer ball needed
Explanation:
- exercise starts with the player with the ball in their hands handing it off to the player next to them
- after handing it off that player sprints around the circle
- players in the circle hand the ball to one another to try and get it back to the start quicker than the sprinter
- if the sprinter makes it around before the ball does, they choose who sprints next
- if the ball gets around before the sprinter, the next player in line goes next
Key factors & progressions:
- getting warm-up up mentally and physically
- preform this warm-up after dynamic stretching