North Alabama Soccer Coalition

TRAIN AT HOME WEEKLY PROGRAM

WEEK OF June 1-7: BALL MASTERY/SKILL FOCUS OF THE WEEK: Ball Mastery

Stay Sharp with the NASC Train at Home Program While Practicing Social Distancing

Dynamic Warmup

Dyanmic Warmup

  • 12U-19U Players – Start with dynamic warmup (11U and Under - Start with SQA below)
  • You can use the speed ladder, cones, small paper plates or cups, or any house stuff that is safe
  • You need three (3) items about 10 yards apart
  • Switch sides/feet at the middle cone
  • Perform 1-2 sets of each exercise
  • At the end of the them all, take a two (2) minute water break

Dyanmic Warmup

Speed | Quickness | Agility (SQA) or Ladder Work

SQA

  • You can use the speed ladder, cones, small paper plates or cups, or any house stuff that is safe
  • The distance between the ladder can be about 2 feet
  • The last cone is about 5-10 yards from the ladder. Change speed between the ladder at the last cones
  • Always jog back
  • The exercises that require you to face in one direction, should be repeated in the other direction
  • The exercises that require you to use one foot at a time, should be repeated using the other foot
  • Challenge your feet when you are attempting these exercises
  • Perform 1-2 sets of each movement/exercise and at the end of the entire SQA session,  take a two(2) minute water break

SQA

Week of June 1st - Ball Mastery/Skill Focus of the Week: Ball Mastery

Weekly Skill Videos

  • These can be done inside of the house, garage, drive way, yard, or any safe space around your house
  • Perform each Ball Mastery “Skill Focus of the Week” for one (1) minute straight followed with one (1) minute of juggling before taking a break
  • Take a one (1) minute break after each set
  • Attempt a minimum of 3 variations each skill
  • Perform 4 sets of each variation making sure that you give each leg a TRY!
  • Start SLOW and when comfortable – Try these at game speed
  • Always make an effort to get your head up

Focus of the Week

Juggling

Juggling

  • These can be done inside of the house, garage, driveway, yard, or any safe space around your house
  • After each set of a Ball Mastery skill, add one(1) minute of juggling before taking a break
  • Make it YOUR goal to be able to Juggle the ball twice your age at the minimum (8yrs old = 16 Juggles) at the “advanced level”. NOTE: There is no player that plays at a high level that cannot juggle!

Juggling

Cardio Cone Drills

Cardio Cone Drills

  • These can be done inside of the house, garage, drive way, yard, or any safe space around your house.
  • Start SLOW but the goal is to perform these at game speed
  • When dribbling; try to get your LACES on the ball while using the instep/outstep for cutting
  • Remember to get your head up
  • Take a break after each set
  • Repeat each exercise variation  twice

Cardio Cone Drills

Cool Down Stretches

Cool Down

  • At the end of the day’s workout take at least 5 minutes to stretch

Cool Down

Train at Home

Train at Home

NASC TV

NASC TV

Access all of our Train at Home videos at NASC TV on YouTube.

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Contact North Alabama SC

Contact Info

2315 Bob Wallace Ave
Building 2, Suite C
Huntsville, AL  35805

Phone: 256.489.2849
Email: info@northalabamasc.org

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