Personal trainer, Tavia Ambler

Soccer requires precise passing skills. If everyone in the team masters this skill, benefits include:

• Ability to ‘control’ the game, with a higher percentage of possession time with the ball thus increased chances of setting up vital plays and goals.
• Ability to fatigue opponents by making them chase the ball.

Components that must come together to execute a good pass include: technique, positioning, movement, pace and accuracy. Along with the physical side of skills and play, players need to communicate and be aware of their team members.

Passing/ball drills

Jogging while dribbling the ball

Begin by jogging around the oval while touching the ball in front. Progress to setting the ball up for a variety of passes. For example, touch the ball with the outside of the foot, then move into position to make a pass with the inside of the same foot. Be sure to use the right foot and left foot equally.

3-man weave

In a group of three, begin in a straight line with one ball between you. While jogging, the middle player kicks the ball to the person to their left, then runs behind them. That player then ends up in the middle and, after receiving the pass, kicks to the player on the right then runs behind them. Repeat this process until you have reached the end of the ground.

Dribbling around a set of cones

Along the oval, set up a group of cones one to two metres apart. Dribble the ball around the cones, keeping control to ensure it doesn’t hit any of the cones.

Kick to kick (short and long passing)

Find a partner and stand short distance from each other. Start by kicking the ball back and forth, maintaining control. Add in a few variations: use both feet then eventually change the distance and angles, and run between each other.

Ball pass and goal combination

With a group of players, stand in a line about 25 metres from the goals. Have a player/coach kick the ball out in front of the line so that the front player has to run on to the soccer ball and then set up and kick a goal. Repeat so that each player has about five turns.

A warm-up before a soccer game or training is very important. It decreases the risk of injury (strains, sprains and tears), increases agility, skill, power and performance and also allows for players to mentally prepare themselves individually and with the team as well.

If a muscle is not warmed up properly then it remains cold and rigid and therefore unable to properly deal with movements such as twisting, turning and sharp movements that occur in the game of soccer.

Warm muscles are also able to produce energy at a faster rate, which can affect a player’s speed and power as well as the ability to carry out specific skills and movements during the game.

Try these warm-up exercises:

• Shuttle runs: Place 4 cones about 20m apart. Begin by running to the first cone and back then do the same to the second and back. Repeat until you have run to all 4 cones and back. Repeat this same process with high knees, side steps, bottom kicks and also sprints. You can also incorporate the ball into this, so that you have to run to each cone dribbling the ball.
• Three man weave: Three players stand on a line about 10 feet apart, with the middle player possessing the ball. All three players then run down the field, but the middle player (the passer) lags behind a little then chooses which side to pass the ball to – say, the right. The passer then runs behind the player on the right and switches sides so that the player on the right now becomes the middle player. Now, the middle player passes to the player on the left and then runs behind him to switch positions. This rotation continues for the length of the playing field and ends with a player kicking the ball into the goal (www.soccer-training-info.com).
• Small-sided game of possession: Set up a small square and play six-on-six, starting off with two or three touches and then trying to have only one touch.
• Obstacle course: Set up different stations that require players to develop skills in a well-rounded routine. Some ideas – juggle a certain number of times, dribble through cones, run a few sprints, jump up for headers, perform push-ups and sit-ups, and so on. You can increase competitiveness by creating two teams and setting up a race. (www.soccer-training-info.com).
• Goal-kicking: Set up different positions around the goals. Begin in one position, lining up and going for goal. You are not allowed to move onto the next position until everyone in the team has scored.
• Get into groups of two. Have one person throw the ball up, while the other person has to move towards the ball and use a header to get the ball into the goals. It’s a fun game to end with.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

Soccer requires a lot of speed as well as explosive movements such as setting up a goal, performing a header and a lot of short, sharp motions such as bounding, kicking and jumping during the game. Plyometrics training can help the athlete to develop greater strength, power and speed to perform these skills at a greater level and intensity.

Remember to follow these points when carrying out this form of training:

• Before beginning plyometrics training, ensure that you have a well-established strength base, otherwise your muscles will not cope with the exercises. The aim of the training is to convert strength into power so if there is not a base strength then this cannot be achieved.

• Perform plyometrics at the start of each soccer training session when muscles are fresh and not fatigued.

• Warm up properly with a 5–10 minute light cardio session. This could consist of jogging, cycling or skipping followed by a 5–10 minute stretch to all major muscle groups (quads, hamstrings, glutes, calves, lower back and upper body).

• Exercises should be performed at high speed and intensity while also maintaining correct technique.

• Only complete two sessions per week due to the high intensity of the training.

Some plyometrics training drills:

• JUMP RUNNING – Run in slow motion and land on alternate feet, aiming to get as much height and distance as possible.

• BOUNDING – Set out some hurdles about 1m apart over a 20m distance. Using as much bounce as you can, bound over the hurdles with out touching them.

• TRAVELLING JUMP SQUATS – (Also with hurdles) Using both feet, jump over the hurdle, landing in a squat position. From there, take off again and repeat until the end of the hurdles.

• EXPLSOSIVE LUNGES – Begin with feet underneath hips in a lunge position. Jump up and swap leg positions in the air before coming back down into a lunge. Repeat, swapping legs.

• TWO-FEETED BOX JUMPS – Place a box or step in front of you. Using as much momentum and power as you can, perform a two-feet jump up onto the box. Make sure both feet are flat on the box.

• LATERAL JUMPS – Stand alongside a bench, box or cone approximately 30cm high. Keeping your feet hip distance apart, jump sideways as high over the obstacle as possible. Immediately jump back to the start position, minimising contact time with the ground.

Perform 3 sets of 8 repetitions for each exercise and make sure that your core is strong and back flat at all times.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)