Four Drills For Soccer Players
Practice makes perfect! We’ve all heard that phrase plenty of times, likely when we were practicing something we had no interest in actually perfecting. But when it comes to the beautiful game, you can never do too much to refine your skills from a Rorschach to a Rembrandt. Here are four drills that’ll help you on the pitch.
Bent Knee Crunches (Strengthen: Core)
Your core muscles are some of the most important in soccer. They allow you to change the direction of your movement quickly, jump over tackles, and generally just keep your balance when dribbling or defending. Bent knee crunches require you to lay flat on your back, with your legs at a 90 degree angle to the ground and your knees bent. Then, with your hands gently supporting your head and neck, lean your head and shoulders toward the sky. DO NOT angle them toward your knees. You should feel your core engaging, allowing you the strength, agility, and balance to compete in all phases of play.
Line Dribbling (Strengthen: Dribbling [Duh])
Dribbling is one of the most important aspects of attacking soccer. Its the best way to transition between phases of play one you’ve won the ball back, and it allows you the space to create lethal scoring chances. Line dribbling is an intensive drill that’ll allow you to work on your dribbling technique and ability. It’s simple in concept. Three lines are made on the pitch. They should all be relatively close to one another; no more than five meters apart. Then, from your starting point, dribble to the first line and back, then the second line, and then the third.
Plantar Duo (Strengthen: Ball Control)
The plantar duo requires something to pass around, as well as a friend or teammate. The basic idea of the drill is simple; set the object in the middle of you and your partner. One person passes the ball around one side of the object in the middle, and then the other person receives the ball and then passes it back around the other side of the object. You should be working in a confined space; never straying more than a yard or so on either side of the focus point in the middle. This drill sounds simple but it can also be very intense; be sure to have time to rest after a while. There’s no point in learning your flawless technique if you’re never on the pitch to actually display it.
Double Head Passing (Strengthen: Heading)
This is another drill that requires a second person. Basically, the first person lofts the ball toward the head of the second person (so you should make friends with whoever takes the throw-ins for your squad if you haven’t already). Then, the second person heads the ball twice: the first time, in order to flick the ball into the air, and the second time back into your friend’s arms. This’ll help with both flick-ons and headers both toward and away from goal.