Sudbury Youth Soccer 1000-touch warm-up

Last Updated: Saturday, September 15, 2007

10 Minute Warm-up Workout:

BASIC SKILLS:

1. 50 Toe-Taps - Start stationary, progress to moving backwards and forwards, then in circles.

2. 50 Touches In between - Start stationary, moving backwards and forwards hitting the ball from left foot to right foot, then in circles.

3. Basic Rolls - Using the sole of your foot, roll the ball right, then left using both feet if possible. Add in combinations if necessary.

FOUNDATION SKILLS:

1. Inside to Outside of the feet, using both feet, knees bent, body low, shifting your weight.

2. Outside to Outside of the feet, using the same key points as above.

PULL-BACK SKILLS:

1. Pull-Back to Laces - Begin with the ball 2-3 yards in front of you, ensure the whole sole of your foot is on the ball (not just the toes) drag the ball back towards your standing foot, when it reaches there use the laces of the cleat your dragging back with to kick the ball back in the direction you have just dragged it from.

2. Pull-Back to Outside - Follow the key points above but when ball reaches standing foot instead of using laces to kick ball use the outside of the foot to kick the ball off in a different direction (if using left foot to the left, if right footed ball will go to the right).

3. Pull-Back to V-shape - Again drag the ball back using instructions above, but allow the ball to go just behind the standing foot, from here flick the side of the ball using the inside of the foot you have dragged the ball with, thus making the ball come out at a 45 degree angle to where you are standing.

TURNS & BURNS:

For all of these moves you must follow the key points to any turn; go in with the ball under control, technique of the turn, then accelerate away. Begin all move stationary so that the technique of the turn is correct, DO NOT START IMMEDIATELY WITH THEM DRIBBLING AND DOING THE TURN!!!

1. Stop Turn - Simplest of turns, whilst running with the ball place one foot on top of ball to stop it, having done this follow your momentum over the ball then kick the ball away in the direction you have just come from.

2. Drag-Back - The same technique as the pull-back moves above, but allow the ball to go past the standing foot in the direction you have just come from, then accelerate away with it.

3. Inside Hook - Again the inside hook is a turn to return in the direction you have just come. If right footed your standing foot (left foot) must be placed on the righthand side of the ball about 10cms away. From this position bring your right foot around your body to the ball and take it back in the direction you have come using the inside of the foot (opposite way for left footers).

4. Outside Hook - Similar to above but this time your standing foot will be on the opposite side of the ball and you now take the ball back in the direction you have just come using the outside of your kicking foot.

5. Step-over - A little more complicated a turn, only advance to once the team have mastered the above. Again designed to return you in the same direction. As you dribble with the ball bring your kicking foot around the ball in a circular motion, plant your foot next to your standing foot. From here swivel your hips so your facing back the way you have come and take the ball off in that direction. If possible kick the ball off with the outside of your planted foot and exaggerate the fake (the circular movement around the ball).

   The next two are a little more complicated so only attempt if confident of success or as a way to maintain the attention of your team during this warmup:
   
   

6. Cruyff Turn - Similar to the step over, however instead of faking all the way around the ball you stop half way. You do not plant your kicking foot in the ground but instead flick the ball back through your legs using the inside of your kicking foot which you have now rotated towards the ball. The ball should return past your standing foot, to the left of it if your left footed, to the right if right footed

7. Maradona Turn - One of the hardest turns to master, it requires a live demonstration to fully understand and deconstruct the main movements.

1v1 MOVES:

Only to be introduced once all of the skills above have been mastered and at the end of the 1000-touch warmup to maintain their attention:

1. Double Touch - The simplest of all the 1v1 moves it is very similar to the basic skill of passing inbetween your feet, instead of continuing hitting it between left and right your perform a pass off to the side or infront by simply angling whichever foot you hit second. This needs to be done at speed to be effective and the closer your feet are together when performing the move the quicker it shall be.

2. Scissors to Double scissors - Similar to the step over but it is not a turn, rather a fake. You go in a circular motion around the ball but the outside of your foot should be nearest to the ball, not the inside as with the step over. Once you have gone fully around the ball clockwise with your right foot, or anticlockwise with your left you continue with the ball in the same direction. Upon mastering the single scissors you advance to the double scissors using both the left and right circular motion around the ball.

3. Rivolino - This move is almost identical to the step over in technique but instead of taking the ball back in the same direction you use the outside of the foot you stepped over the ball with to knock the ball off (either to the left if using your left foot, or to the right if using your right foot).

4. The Matthews (inside, outside) - Not too hard a move to master and is fairly self explanatory, inside to outside of the same foot. The important factor here is that the first touch with the inside is only slight then the second with the outside is bigger thus able to accelerate away in that different direction.

5. The JJ (roll and touch) - The hardest of the 1v1 moves, like the maradona needs a live demonstration to fully deconstruct each factor and understand the stages.

Key points during the whole warm-up:

1. As well as being a technical drill this is also supposed to be a warm-up so do not be afraid to make the team run to cones whilst dribbling or constantly make them change direction.

2. Although this is called a warm-up do not let it replace your stretches, whether they be static or dynamic, which should be performed either before or after this drill.

3. Do not be afraid to make your areas for this 1000 touch warm-up as big as you like, this is not intended as a dribbling drill, more a technical skills drill hence there is no need to cramp in the exercise into a 10 x 10 area.

4. Ensure that all players are performing the dribbling at match pace as this sets the tempo for the rest of your session or the game ahead.

5. Do not allow players to run around the grid in circles which often occurs as this doesn't simulate a real match, ensure they are constantly changing direction and pushing off on all parts of their feet. This can be achieved to placing different color cones around the grid of which they have to dribble to upon your command.

6. Importantly make sure the players can perform the skill/technique whilst stationary before progressing it into a dribbling practice.

7. Make sure you start with the basic skills because the team needs to learn to master these before progressing, only use more complicated skills (Cruyff, Maradona) in these situations to regain interest or as 'homework' for next session.