Find a Position you want to focus on and study what that position mainly does. Try to juggle for a little longer each time without losing control of the ball. If you can go for 5 minutes consistently, try to go for 10 minutes. Set a timer on your smartphone, or use an analog kitchen timer. Juggling also helps you get better at controlling and stopping the ball.
If you’re allowed, you can also practice dribbling inside the house – although you probably don’t want to wear your cleats indoors. Dribbling inside gives you plenty of obstacles and opportunities to change direction.
As you get better, gradually move further away from the wall. Try to kick the ball just as hard from the longer distance as you did from the shorter distance.
Include at least 5 minutes at the beginning and end of your practice for warming up and cooling down to help prevent injury. You may want to schedule different drills so that you are constantly training different skills. [3] X Expert Source Bernat FranquesaLicensed Soccer Coach & Head of Methodology at APFC Expert Interview. 3 March 2020. Think about how you can adapt drills you learn in team practice so that you can do them by yourself. If you have a close friend on your team who lives nearby, you might also plan joint practice sessions with them.
Perfecting one skill adds value to you as a player and gives any coach a reason to have you on their team. For example, if you’re a defender, you might work on your defensive heading. Finding an opportunity to use a specialty skill that you’ve perfected can also enhance your own self-esteem and help you build confidence as a player.
Before stretching, warm up your muscles by doing jumping jacks or jogging in place. Swing your arms in wide circles to get your blood flowing. Then, allow 5 minutes for dynamic stretches before working out or before a game.
Interval training naturally includes high and low intensities of activity, similar to the way you move during a game. When choosing interval exercises, focus on those that mimic movements you would be likely to use during a soccer game. During the off-season, a 30-minute interval training session 3 or 4 days a week can help keep you in shape.
The majority of your exercises should be bodyweight exercises, or use free weights for resistance. Try to do strength training 2 or 3 days a week in the off-season. During the season you can still get in at least 1 strength training session a week, but don’t overdo it. Move your whole body to strengthen all muscle groups but put your primary focus on your lower body and your core.
Using a weighted jump rope allows you to build strength and balance in your upper body and core. Start jumping rope for 15 minutes 3 or 4 days a week. Gradually increase the length of time that you do it. You can also incorporate jumping rope as an interval if you’re doing interval training.
In addition to plyometric drills, practice sprinting to improve your speed. A professional soccer player can sprint 30 yards (27 m) in about 4 seconds. In the off-season, do plyometrics and speed exercises at least 2 days per week for 20 or 30 minutes. You can cut this session in season.
Watch teams with a wide variety of playing styles – don’t just focus on one or two teams that you like personally. It can also be good to make a study of a single team playing a lot of different teams. Figure out how they adapt their strategy to capitalize on the weaknesses of the other team. Games where an underdog team defeated a top-ranked team can be good games to watch for strategy.
If you keep the ball moving, the defense won’t have an opportunity to close in on you and make it difficult for you to pass the ball. Pass the ball to players on the outside to stretch the defense thin and open up holes to get a teammate in an advantageous position.
The opposing team will try to stretch you out, but maintain position – especially when they pass the ball to a player on the outside. If the ball is played to the right winger, for example, your whole team should move as a unit to the right.
Your team strategy should be one that maximizes your team’s strengths and minimizes weaknesses. If you see ways in which your team strategy could be improved, talk them over with your coach and your teammates. Work with your coach to understand your role in the overall team strategy, particularly if you switch to a different position.
Understanding how your opponents typically act in various types of situations allows you to anticipate how they’ll respond so you can be proactive on the field.
Communicate with body language as well as your voice. Swivel your head as you play so you know where the ball is and are able to anticipate what may happen anywhere on the field. You can also use the strength of your pass to communicate. A softer pass typically indicates that the receiver has more time, while a crisp pace might indicate the receiver is under pressure. [18] X Research source
If you have a personal problem with a team member, don’t take it onto the field. Once the game starts, put aside any personal animosity and focus on the team as a whole.
For example, you might repeat to yourself “It’s okay. You’re doing great. Just a simple strike, you’ve done it before. Good clean strike. "
Think about how the movements feel, and how your body feels. Put yourself in the moment as you replay your visualization in your mind.
Practice positive, helpful reactions to game events that normally would trigger an angry or upset reaction. For example, instead of getting angry or arguing with a referee’s call, shake it off and move on.
You’ll have time after the game, or at the end of practice, to analyze your mistake and learn from it. In the moment, put it out of your mind. If you dwell on it, you’ve taken your mind out of the game and your performance will suffer as a result.
