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Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
mechanical, including photocopying, recording, or by any informational storage or retrieval
system without expressed written, dated and signed permission from the author. All copyrights
are reserved.
Disclaimer
The information provided in this guide is for educational purposes only. I am not a doctor and
this is not meant to be taken as medical advice. The information provided in this guide is
based upon my experiences as well as my interpretations of the current research available.
The advice and tips given in this download are meant for healthy adults only. You should
consult your physician to insure tips given in this course are appropriate for your individual
circumstances. If you have any health issues or pre-existing conditions, please consult with
your physician before implementing any of the information provided below. This product is for
informational purposes only and the author does not accept any responsibilities for any
liabilities.
1
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D
The 90 Workouts
The goal of the Elite 90 program is to provide you with the same successful training methods to
not only better develop your technical skills, improve cardiovascular endurance, increase
strength and explosion, and become a better all around athlete, but also give you the freedom
and knowledge to tailor this plan directly to your needs. All other programs released by
Become Elite have been a set weekly schedule. They tell you what drills to do and when
exactly to do them. The results speak for themselves, but a huge problem was that everyone
has different schedules, wants a slightly varied focus, or has different goals. The Elite 90
program solves these issues by allowing you to completely customize your program.
Unlimited Combinations
This program has 90 total workouts. Out of the 90 workouts, 45 are soccer specific training
sessions, 21 are weightlifting/bodyweight training sessions, 12 are cardio sessions, and 12
more are plyometric sessions. These sessions are broken down even further into separate,
even more specific sub-categories (which are better explained on the following page). In this
program, there are 648 possible combinations of the pre-determined plans, but if you wish to
create your own path; the combinations are endless.
Structured or Freeform
Now, although we wanted to give you complete freedom to customize your own program, we
also wanted to make the creation process stress-free. We do all of the thinking for you, all you
have to do is answer the questions pertaining to your goals on pages (6-8). After answering
these questions and following the instructions, this program will direct you to the perfect
program for you.
There is a program in here for any level player looking to improve any part of their game. There
are no excuses not to improve. You just have to pick a route and follow the trainings.
2
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90
WORKOUTS
21
12
45
Weightlifting
Sessions
Cardio
Sessions
Soccer Training
Sessions
5 Day Body Split
4 Short Dist.
8 Dribbling
4 Jumping
4 Day Upper/Lower
4 Mid Dist.
8 Shooting
4 Explosiveness
4 Day Body Split
4 Long Dist.
5 Crossing
4 Agility
3 Day Push/Pull/Legs
12
Plyometric
Sessions
7 Passing
2 Day Full Body
7 First Touch
3 Bodyweight
5 Juggling
5 Tight Space
3
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HOW IT WORKS
1. On the next few pages you will find flowcharts which are meant to guide you
through the customization process.
2. Answer the questions and follow the routes until you reach the end of the
flowchart, at which you will receive a special code.
3. After completing all 4 flowcharts you should have four codes (e.g. S1, W3,
C2, and P1). Write down your 4 codes.
4. Once you have your four codes, match each code with their corresponding
page numbers on the program matcher page to learn where you can find
your specific programs.
5. Follow the four programs that correspond to your four codes!
5
C
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SOCCER
Please complete the following flowchart and proceed to the next page for further instructions:
6
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WEIGHTLIFTING
Please complete the following flowchart and proceed to the next page for further instructions:
7
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CARDIO + PLYOMETRICS
Please complete the following flowchart and proceed to the next page for further instructions:
8
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Match your code to one of the listed codes below:
S1: Page 12
W1: Page 68
C1: Page 93
P1: Page 110
S2: Page 13
W2: Page 69
C2: Page 94
P2: Page 111
S3: Page 14
W3: Page 70
C3: Page 95
P3: Page 112
S4: Page 15
W4: Page 71
S5: Page 16
W5: Page 72
S6: Page 17
W6: Page 73
P4: Page 113
S7: Page 18
S8: Page 19
S9: Page 20
Example:
If my codes were S7, W2, C3, and P1, then I would go to page 18 for my soccer program,
page 69 for my weightlifting program, page 95 for my cardio program, and page 110 for my
plyometric program.
9
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S1
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
D
J
T
X
J
D
T
Week 2
X
D
J
D
T
D
X
Week 3
J
D
T
X
T
D
J
Week 4
X
D
T
D
J
D
X
12
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S2
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
D
S
C
X
C
S
D
Week 2
X
S
D
S
X
D
C
Week 3
S
X
C
S
D
X
S
Week 4
D
S
X
D
S
C
X
13
P
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A
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S3
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
P
F
J
C
X
P
D
Week 2
F
P
X
C
F
J
P
Week 3
X
P
D
F
P
X
F
Week 4
C
P
F
X
F
P
J
14
P
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S4
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
S
P
F
J
T
C
X
Week 2
D
T
P
F
S
J
X
Week 3
F
S
C
J
D
P
X
Week 4
T
D
P
S
F
C
X
15
P
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A
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S5
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
D
P
F
X
J
T
D
Week 2
X
J
P
T
D
F
X
Week 3
T
J
F
X
D
P
F
Week 4
X
F
D
T
P
J
X
16
P
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A
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S6
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
P
F
T
D
X
S
P
Week 2
F
X
D
T
S
P
X
Week 3
P
F
D
X
S
T
J
Week 4
P
X
F
P
T
X
F
17
P
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A
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S7
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
S
D
F
S
J
X
D
Week 2
F
P
T
S
X
S
P
Week 3
J
D
S
X
F
S
D
Week 4
S
J
X
P
T
D
S
18
P
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A
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S8
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
C
D
P
X
D
J
T
Week 2
X
D
S
C
F
D
X
Week 3
P
D
J
X
S
C
T
Week 4
X
C
D
P
F
S
X
19
P
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A
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S9
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
F
P
D
J
T
P
X
Week 2
T
S
P
J
F
D
X
Week 3
P
D
F
T
P
F
X
Week 4
F
P
J
T
S
P
X
20
P
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S+ (Create Your Own)
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
D = Dribbling, S = Shooting, C = Crossing, P = Passing, F = First Touch, J = Juggling, T = Tight Space, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
Week 2
Week 3
Week 4
21
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DRIBBLING D
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
40 yard Varied Gated
Dribble
6
1
30s
Yes
153
Cone Weave to 20
yard Looped Gate
5
1
20s
Yes
167
Directional
Ronaldinho Drill to
Move at Cone
10
1
10s
Yes
179
Double 5 yard
Dribble Move at
Cone
12
1
10s
Yes
180
22
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C
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DRIBBLING D
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Diagonal Cut-In
Attack to Shot
10
1
30s
Yes
177
Tight Zig Zag Cone
Weave
12
1
15s
Yes
231
(5, 10, 15) Shuttle
Run
5
1
45s
Yes
129
30 yard Dribble Move
at Cone
7
1
30s
Yes
150
23
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DRIBBLING D
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Ronaldinho Drill
5
1
45s
No
231
50 yard Gated Sprint
5
1
60s
Yes
156
20 yard Freestyle
Dribble
5
1
60s
No
144
5 yard Dribble to
Move at Cone
20
1
5s
Yes
154
24
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C
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DRIBBLING D
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Zig Zag Cone Weave
- Reverse Turn
10
1
20s
No
238
10 yard Circle Drill
10
1
15s
Yes
130
Stair Step Roll Drill
15
1
10s
Yes
220
Ronaldinho Drill to
Move at Cone to
Shot
5
1
30s
Yes
215
25
S
O
C
C
E
R
DRIBBLING D
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
La Croqueta Drill to
Cone Weave
7
1
20s
Yes
192
10 yard Looped Gate
to Gated Pass
10
1
20s
Yes
133
Directional
Ronaldinho Drill to
20 yard Gated Sprint
5
1
30s
Yes
178
Cone Weave Square
Drill
7
1
15s
Yes
166
26
S
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C
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R
DRIBBLING D
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
40 yard Gated Sprint
7
1
30s
Yes
152
Cone Weave Cut
Back Drill
5
1
20s
Yes
165
T-Cone Drill
4
1
15s
Yes
222
Nutmeg Roll Drill
7
1
10s
No
197
27
S
O
C
C
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R
DRIBBLING D
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Cut Back Drill
10
1
5s
Yes
175
Tight Zig Zag to
Ronaldinho to Shot
on Goal
8
1
20s
Yes
232
(5, 10, 5) Shuttle Drill
5
1
30s
Yes
129
5 yard Move to Shot
15
1
10s
Yes
155
28
S
O
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C
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DRIBBLING D
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Tight Cone Weave
10
1
10s
Yes
224
Ronaldinho Cut
Back Drill
5
1
25s
No
212
Long Zig Zag Drill
5
1
30s
Yes
193
10 yard Looped Gate
10
1
15s
Yes
132
29
S
O
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C
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R
SHOOTING S
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
6 yard Line Shooting
Drill
1
10
20s
Yes
158
PK Line Shooting
Drill
2
10
20s
Yes
203
18 yard Line
Shooting Drill
2
10
20s
Yes
139
25 yard Line
Shooting Drill
2
10
20s
Yes
146
30
S
O
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C
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R
SHOOTING S
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
18 yard Move to Shot
2
10
5s
Yes
140
Corner of 18, Roll,
Upper V
1
10
5s
Yes
171
Back to Goal Turn
and Finessed Shot
2
10
5s
Yes
162
Free Kick Practice
2
10
5s
No
183
31
S
O
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C
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R
SHOOTING S
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
5 yard Dribble, Move,
Corner Slot
3
10
20s
Yes
155
PK 4 Corners
1
1
20s
Yes
201
18 yard Box 4
Corners
1
1
20s
Yes
135
Roll to Finessed
Shot
3
10
20s
Yes
211
32
S
O
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C
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R
SHOOTING S
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
2 Goal Free Kick
10
1
10s
No
142
PK corner slots
5
10
10s
Yes
202
Corner of 18 to
Upper V
4
10
10s
Yes
170
25 yards Roll to Shot
3
10
10s
Yes
147
33
S
O
C
C
E
R
SHOOTING S
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Move to Shot
10
1
10s
Yes
194
Square Cone Weave
to Finessed Shot
10
1
15s
Yes
219
Free Kick Practice
15
1
10s
No
183
PK Shot Practice
20
1
5s
No
204
34
S
O
C
C
E
R
SHOOTING S
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
6 yard Roll to Shot
2
10
20s
Yes
159
PK Spot Roll to Shot
2
10
20s
Yes
206
18 yard Box Roll to
Shot
2
10
20s
Yes
136
25 yard Roll to Shot
2
10
20s
Yes
147
35
S
O
C
C
E
R
SHOOTING S
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Zig Zag Cone Weave
to Slotted Shot
7
1
30s
Yes
240
Roll to Laced Far
Post Shot
1
10
5s
Yes
211
Cut-In to Curler
3
10
20s
Yes
176
Back to Goal, Turn,
Shot
3
10
5s
Yes
162
36
S
O
C
C
E
R
SHOOTING S
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Move to Laced Shot
1
10
20s
Yes
194
Move to Finessed
Shot
1
10
20s
Yes
194
Move to Slotted Shot
1
10
20s
Yes
194
Move to Chip Shot
1
10
20s
Yes
194
37
S
O
C
C
E
R
CROSSING C
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Corner of 6 to Upper
V
3
10
20s
Yes
172
Stationary Cross
2
10
20s
Yes
221
Move to Cross
10
1
30s
Yes
195
Corner of 18 to
Upper V
2
10
10s
Yes
170
38
S
O
C
C
E
R
CROSSING C
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Corner of 6, Roll,
Upper V
3
10
10s
Yes
173
Corner of 18, Roll,
Upper V
2
10
10s
Yes
171
Ronaldinho to Cross
3
5
20s
Yes
216
Stationary Cross
3
10
30s
Yes
221
39
S
O
C
C
E
R
CROSSING C
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
6 yard Curler
2
10
30s
Yes
157
PK Spot Curler
2
10
30s
Yes
205
18 yard Curler
2
10
30s
Yes
137
25 yard Curler
2
10
30s
Yes
145
40
S
O
C
C
E
R
CROSSING C
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Corner of 18 to
Upper V
2
10
20s
Yes
170
10 yard Dribble to
Cross
10
1
15s
Yes
131
30 yard Dribble to
Cross
7
1
20s
Yes
151
18 yard Line Curler
Drill
2
10
30s
Yes
138
41
S
O
C
C
E
R
CROSSING C
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Roll to Ground Lace
2
10
30s
Yes
209
Roll to Back Post
Chip
2
10
30s
Yes
209
Roll to Whipped in
Cross
2
10
30s
Yes
209
Roll to Cross
2
10
30s
Yes
209
42
S
O
C
C
E
R
PASSING P
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
1 yard, 1 Touch Same Foot
3
40
45s
Yes
199
5 yard, 2 Touch - Alt
Feet
2
20
45s
No
199
3 Cone Looped
Passing
4
20
30s
No
148
Laced Ground Pass
2
25
60s
Yes
199
43
S
O
C
C
E
R
PASSING P
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
20 yard Laced
Ground Pass
3
8
45s
Yes
199
30 yard Driven Ball
3
8
45s
Yes
199
Long Ball
3
10
45s
Yes
199
30 yard Chip
3
10
45s
Yes
199
44
S
O
C
C
E
R
PASSING P
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Cone Weave to
Gated Pass
7
1
30s
Yes
168
Roll to 10 yard Gated
Pass
2
10
20s
Yes
210
Roll to 20 yard Gated
Pass
2
10
20s
Yes
210
Roll to 30 yard Gated
Pass
2
10
20s
Yes
210
45
S
O
C
C
E
R
PASSING P
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
1 Touch, 20 yard
Laced Ground Pass
2
25
30s
Yes
199
Zig Zag Cone Weave
to Gated Pass
5
1
30s
Yes
239
1 yard, 1 Touch Same Foot
2
50
45s
Yes
199
1 Touch, 10 yard
Instep Pass - Same
Foot
3
20
45s
Yes
199
46
S
O
C
C
E
R
PASSING P
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
1 yard, 1 Touch - Alt
Feet
2
50
30s
No
199
5 yard, 2 Touch - Alt
Feet
2
25
30s
No
199
Ronaldinho Drill to
Laced Gated Pass
15
1
15s
Yes
214
Move to Gated Pass
20
1
10s
Yes
196
47
S
O
C
C
E
R
PASSING P
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Driven Long Balls
2
10
45s
Yes
199
Chipped Long Balls
1
10
45s
Yes
199
Curled Long Balls
1
10
45s
Yes
199
Ground Long Balls
2
10
45s
Yes
199
48
S
O
C
C
E
R
PASSING P
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
2 yard, Box - 1 Touch
Passing
3
30
30s
Yes
143
2 yard, Box - 2 Touch
Passing
3
15
30s
Yes
143
10 yard, Box - 1
Touch Passing
2
20
30s
Yes
134
10 yard, Box - 2
Touch Passing
2
10
30s
Yes
134
49
S
O
C
C
E
R
FIRST TOUCH F
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Octagon Drill
3
1
45s
Yes
198
Juggle - High Kick Trap
20
1
20s
Yes
187
Close Range Pinged
Air Pass
2
25
15s
Yes
199
Close Range Pinged
Ground Pass
2
25
15s
Yes
199
50
S
O
C
C
E
R
FIRST TOUCH F
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
3 Directional Turn
10
1
30s
Yes
149
Ronaldinho Wall
Pass
5
45s
60s
No
217
1 Touch Wall Juggle
- Alt Foot
5
50
10s
No
234
2 Touch Wall Juggle
- Same Foot
2
30
10s
Yes
234
51
S
O
C
C
E
R
FIRST TOUCH F
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Box First Touch Drill
- Inside Box
4
10
25s
Yes
163
Box Escape First
Touch Drill - Inside,
Inside
3
10
25s
Yes
163
Box Escape First
Touch Drill - Outside,
Inside
3
10
25s
Yes
163
Close Range Pinged
Ground Pass
4
25
40s
Yes
199
52
S
O
C
C
E
R
FIRST TOUCH F
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Trap, Touch, Ping
Wall Pass
2
30
20s
Yes
200
90 Degree Wall Turn
3
25
30s
No
160
Feet Only Wall
Juggle - Unlimited
Touch
3
5 minutes
60s
No
234
Two Touch Wall
Juggle - Alt Feet
2
30
10s
No
234
53
S
O
C
C
E
R
FIRST TOUCH F
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Juggle, Wall Pass,
Trap
1
20
10s
Yes
191
3 Cone Looped
Passing
4
20
20s
No
148
Juggle - High Kick Juggle
4
10
20s
Yes
186
Cone Weave, 3 Pass
Attack
10
1
5s
Yes
169
54
S
O
C
C
E
R
FIRST TOUCH F
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Wall Pass to 5 yard
Roll
4
10
30s
No
236
Ronaldinho Wall
Pass
5
30s
30s
No
217
Close Range Pinged
Instep Ground Pass
2
25
20s
Yes
199
Close Range Pinged
Laced Ground Pass
2
25
20s
Yes
199
55
S
O
C
C
E
R
FIRST TOUCH F
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Attack Drill
20
1
20s
Yes
161
Double Wall Pass,
Double Juggle Pass
2
5 minutes
60s
No
181
Close Range Pinged
Air Pass
2
25
20s
Yes
199
1 yard, 1 Touch - Alt
Feet
2
50
30s
No
199
2
S
O
C
C
E
R
JUGGLING J
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Below Knee - Alt
1
250
60s
No
184
Below Knee - Right
4
50
30s
No
184
Below Knee - Left
4
50
30s
No
184
Seated Juggle
1
100
60s
No
184
57
S
O
C
C
E
R
JUGGLING J
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Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Progression Juggle
3
Up to 10
30s
No
207
Unlimited Wall
Juggle
3
5 minutes
30s
No
234
2 Touch Wall Juggle
3
5 minutes
30s
No
234
Freestyle Juggle
1
10 minutes
45s
No
184
58
S
O
C
C
E
R
JUGGLING J
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Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Waist Height - Alt
1
150
60s
No
184
Waist Height - Right
4
50
30s
No
184
Waist Height - Left
4
50
30s
No
184
Juggle - High Kick Juggle
15
1
5s
Yes
186
59
S
O
C
C
E
R
JUGGLING J
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Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Juggle Shuttle Run
5
1
30s
No
189
Juggle Walk
5
100 yards
20s
No
190
Juggle Run
5
30 yards
20s
No
188
Seated Juggle
1
100
20s
No
185
60
S
O
C
C
E
R
JUGGLING J
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Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Above Head Juggle Alt
1
100
60s
No
184
Above Head Juggle Right
4
25
30s
No
184
Above Head Juggle Left
4
25
30s
No
184
1 Touch Wall Juggle
1
100
60s
No
234
61
S
O
C
C
E
R
TIGHT SPACE T
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
1x1 yard Freestyle
Box Dribble
5
30s
45s
No
141
Tight Directional
Ronaldinho Drill
30
1
5s
No
228
(2, 4, 6) Shuttle Run
10
1
30s
Yes
128
V-Taps - Alt/Right/
Left
5
45s
20s
No
233
62
S
O
C
C
E
R
TIGHT SPACE T
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Tight Varied Gate
Dribble
7
1
30s
Yes
230
Tight Cone Weave to
Looped Double Gate
7
1
20s
Yes
225
Directional
Ronaldinho Drill to
Move at Cone
15
1
10s
Yes
179
Brazilian Sole Taps Alt/Right/Left
10
1
20s
No
164
63
S
O
C
C
E
R
TIGHT SPACE T
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Pull Back Tap
Repeats
10
30s
30s
No
208
Tight Nutmeg Drill
20
1
15s
No
229
Tight Cut Back Drill
15
1
5s
Yes
227
Square Cone Drill
10
1
10s
No
218
64
S
O
C
C
E
R
TIGHT SPACE T
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Zig Zag Swoop Drill
15
1
5s
No
241
Brazilian Sole Taps Alt/Right/Left
10
1
20s
No
164
Tight Cone Weave to
Tight Ronaldinho
Drill
10
1
30s
Yes
226
V-Taps - Alt/Right/
Left
10
30s
30s
No
233
65
S
O
C
C
E
R
TIGHT SPACE T
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Repeat w/ Left? Drill Guide Pg. #
Tap, Tap, Roll
10
30s
30s
No
223
Figure 8 Swoop Drill
20
30s
20s
No
182
Square Drill
10
1
20s
No
218
X-Box
10
1
15s
No
237
66
W
E
I
G
H
T
L
I
F
T
I
N
G
P
R
O
G
R
A
M
W1
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
B = Bodyweight Training Session, X = Rest
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
X
B
X
B
X
B
X
Week 2
X
B
X
B
X
B
X
Week 3
X
B
X
B
X
B
X
Week 4
X
B
X
B
X
B
X
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
68
P
R
O
G
R
A
M
W2
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
L = Legs, P = Push, U = Pull, A = Accessory, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
L
X
P
L
A
X
U
Week 2
L
X
P
L
A
X
U
Week 3
L
X
P
L
A
X
U
Week 4
L
X
P
L
A
X
U
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
69
P
R
O
G
R
A
M
W3
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
L = Legs, P = Push, U = Pull, A = Accessory, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
L
X
P
X
L
X
U
Week 2
L
X
P
X
A
X
U
Week 3
L
X
P
X
L
X
U
Week 4
L
X
P
X
A
X
U
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
70
P
R
O
G
R
A
M
W4
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
P = Push Workout, U = Pull Workout, L = Legs, X = Rest
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
X
P
X
U
X
L
X
Week 2
X
P
X
U
X
L
X
Week 3
X
P
X
U
X
L
X
Week 4
X
P
X
U
X
L
X
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
71
P
R
O
G
R
A
M
W5
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
F = Full Body Workout, L = Legs, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
X
X
F
X
F
X
X
Week 2
X
X
L
X
U
X
X
Week 3
X
X
F
X
F
X
X
Week 4
X
X
L
X
U
X
X
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
72
P
R
O
G
R
A
M
W6
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
F = Full Body Workout, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
X
X
X
F
X
X
X
Week 2
X
X
X
F
X
X
X
Week 3
X
X
X
F
X
X
X
Week 4
X
X
X
F
X
X
X
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
73
P
R
O
G
R
A
M
W+ (Create Your Own)
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
Week 2
Week 3
Week 4
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
74
W
E
I
G
H
T
L
I
F
T
I
N
G
BODYWEIGHT
The Bodyweight section is done slightly different than the weightlifting sections. Please be aware that the reps are
based off of my own workouts and should be treated as a goal to reach or surpass. You might have to make slight
adjustments based on your individual strength level and either increase or decrease the reps. Just be sure to follow
the pattern of decreasing sets while increasing the reps.
B
B
B
B
Exercise
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Superset
Push Ups
Pull-Ups
7
7
20
7
5
5
25
10
4
4
30
12
3
3
40
15
Superset
Sit-Ups
Supermans
Side Crunch R/L
5
5
5
20
20
20
4
4
4
25
25
25
4
4
4
30
30
30
3
3
3
40
40
40
Superset
Bench Dips
Pike Push-Ups
4
4
20
20
4
4
25
25
4
4
30
30
4
4
35
35
Plank
3
60s
3
90s
2
120s
2
150s
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
75
W
E
I
G
H
T
L
I
F
T
I
N
G
BODYWEIGHT
The Bodyweight section is done slightly different than the weightlifting sections. Please be aware that the reps are
based off of my own workouts and should be treated as a goal to reach or surpass. You might have to make slight
adjustments based on your individual strength level and either increase or decrease the reps. Just be sure to follow
the pattern of decreasing sets while increasing the reps.
B
B
B
B
Exercise
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
Superset
Squat Jumps
Lunges
7
7
25
10 ea
5
5
35
12 ea
4
4
40
15 ea
3
3
50
20 ea
Superset
Step-Ups
Calf-Raises
Wall-Sits
Burpees
4
4
4
4
10 ea
20
60s
30s
4
4
4
4
12 ea
25
60s
30s
3
3
3
3
15 ea
30
90s
40s
3
3
3
3
20 ea
35
90s
45s
5
15
4
20
4
20
5
20
5
25
4
30
4
30
5
30
Superset
Hanging Leg
Raises
Crunch
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
76
W
E
I
G
H
T
L
I
F
T
I
N
G
BODYWEIGHT
The Bodyweight section is done slightly different than the weightlifting sections. Please be aware that the reps are
based off of my own workouts and should be treated as a goal to reach or surpass. You might have to make slight
adjustments based on your individual strength level and either increase or decrease the reps. Just be sure to follow
the pattern of decreasing sets while increasing the reps.
B
Exercise
Do Full Circuit 2x
Close Grip Push
Ups
Chin Ups
Jumping Lunges
V-Ups
Handstand Push
Ups
Single Leg Calf
Raises
Table Rows
Pistol Squats
Side V-Ups
Good Mornings
B
B
B
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
1
15
1
17
1
20
1
25
1
1
1
10
10 ea
20
1
1
1
12
12 ea
22
1
1
1
14
15 ea
25
1
1
1
15
17 ea
27
1
3
1
4
1
5
1
6
1
15
1
20
1
25
1
30
1
1
1
1
15
3 ea
20
10
1
1
1
1
20
4 ea
22
15
1
1
1
1
22
5 ea
25
20
1
1
1
1
25
6 ea
27
25
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
77
W
E
I
G
H
T
PUSH DAY
L
I
F
T
I
N
G
P
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Barbell Bench Press
5
7
120s
195 lbs
Standing DB Shoulder
Press
5
7
120s
50 lbs
DB Incline Press
4
8
10s
65 lbs
DB Incline Fly
4
8
60s
35 lbs
Single Arm Cable Raise
4
8
10s
Weight Varies
EZ Bar Skullcrushers
4
8
60s
85 lbs
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
78
W
E
I
G
H
T
PUSH DAY
L
I
F
T
I
N
G
P
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Incline DB Bench Press
4
12
120s
75 lbs
Standing Barbell Military
Press
4
10
120s
115 lbs
Barbell Close Grip Bench
Press
3
15
10s
155 lbs
Cable Pec Fly
3
12
60s
Weight Varies
Barbell Front Raise
3
10
10s
45 lbs
DB Overhead Tricep
Extension
3
10
60s
80 lbs
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
79
W
E
I
G
PULL DAY
H
T
L
I
F
T
I
N
G
U
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Deadlift
5
3
120s
315 lbs
Barbell Row
5
7
120s
155 lbs
Pull Ups
4
12
10s
Bodyweight
DB Reverse Flys
4
10
60s
30 lbs
Barbell Bicep Curl
4
10
10s
65 lbs
Weighted Decline Sit-Ups
4
15
60s
45 lbs
Hanging Leg Raise
4
20
60s
Bodyweight
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
80
W
E
I
G
PULL DAY
H
T
L
I
F
T
I
N
G
U
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Rack Pull
5
7
120s
275 lbs
Single Arm Dumbbell Row
4
10
120s
80 lbs
Chin-Ups
3
12
10s
Bodyweight
Machine Reverse Fly
3
12
60s
Weight Varies
DB Hammer Curl
3
10
10s
40 lbs
Med Ball Russian Twist
3
20 ea side
60s
25 lbs
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
81
W
E
I
G
LEG DAY
H
T
L
I
F
T
I
N
G
L
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Barbell Squat
5
5
120s
255 lbs
DB Step-Ups
4
6 ea leg
120s
40 lbs
Box Jump
4
8
10s
Bodyweight
DB RDLs
4
10
60s
75 lbs
Standing Machine Calf
Raise
4
12
10s
Weight Varies
Hanging Knee Raise
4
20
60s
Bodyweight
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
82
W
E
I
G
LEG DAY
H
T
L
I
F
T
I
N
G
L
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Front Squat
4
8
120s
185 lbs
Barbell RDLs
4
12
120s
155 lbs
Broad Jump for Distance
5
10
10s
Bodyweight
Bulgarian Split Squat
5
8 each leg
60s
40 lbs
Seated Machine Calf Raise
5
15
10s
Weight Varies
Sit-Ups
5
25
60s
Bodyweight
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
83
W
E
I
G
LEG DAY
H
T
L
I
F
T
I
N
G
L
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Powerclean
5
5
3 minutes
155 lbs
Leg Press
5
20
90s
Weight Varies
Squat Jumps Holding DBs
4
12
10s
30 lbs
Single Leg Wall Sit
4
30s each leg
60s
Bodyweight
Single Leg Bodyweight
Calf Raise On Stair Step
4
20
10s
Bodyweight
Planks
4
90s
60s
Bodyweight
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
84
W
E
I
G
LEG DAY
H
T
L
I
F
T
I
N
G
L
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Barbell Squat
4
12
120s
225 lbs
Standing Backward Lunge
4
10
120s
115 lbs
Knee Tuck Jumps
3
15
10s
Bodyweight
Single Leg RDL
3
12
60s
20 lbs
Donkey Calf Raise
3
10
10s
Weight Varies
Side V-Ups
3
10
60s
Bodyweight
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
85
W
E
I
G
H
T
L
I
ACCESSORY DAY
F
T
I
N
G
A
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Decline Weighted Sit-Ups
4
10
10s
75 lbs
Diamond Push-Ups
4
Until Failure
60s
Bodyweight
Hanging Leg Raise
4
20
10s
Bodyweight
Chin-Ups or Muscle Ups
4
Until Failure
60s
Bodyweight
Russian Plate Twist
4
25 each side
10s
45 lbs
DB Farmer’s Walk
4
20 yards
60s
80 lbs
Superset
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
86
W
E
I
G
H
T
L
I
ACCESSORY DAY
F
T
I
N
G
A
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Med Ball Smash to Ground
4
10
10s
20 lbs
Dips
4
Until Failure
60s
Bodyweight
Med Ball Sideways Throw
to Wall
4
10 each side
10s
20 lbs
Barbell Bicep Curl
4
12
60s
75 lbs
V-Ups
4
25
10s
Bodyweight
DB One Armed Farmer’s
Walk
4
20 yards
60s
80 lbs
Superset
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to 87
heavier weights!
W
E
I
G
H
T
FULL BODY DAY
L
I
F
T
I
N
G
F
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Barbell Squat
5
7
120s
225 lbs
DB Bench Press
5
7
120s
85 lbs
Pull-Ups
4
12
10s
Bodyweight
One Armed DB Row
4
10
60s
80 lbs
Walking Lunges
4
7 each leg
10s
40 lbs
Decline Ab Sit-Ups
4
25
60s
45 lbs
Military Press
4
7
120s
115 lbs
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
88
W
E
I
G
H
T
FULL BODY DAY
L
I
F
T
I
N
G
F
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Powerclean
5
4
120s
185 lbs
Incline Bench Press
4
8
120s
155 lbs
Lat-Pull Down
4
8
10s
Weight Varies
Bulgarian Split Squat
4
8 each leg
60s
30 lbs
Barbell Row
4
7
10s
155 lbs
Hanging Leg Raise
4
15
60s
Bodyweight
Seated DB Shoulder Press
5
7
120s
60 lbs
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
89
W
E
I
G
H
T
L
FULL BODY DAY
I
F
T
I
N
G
F
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Deadlift
5
3
120s
275 lbs
Bench Press
4
10
120s
185 lbs
T-Bar Rows
4
8
10s
Weight Varies
Leg Press
4
15
60s
Weight Varies
Rack Pulls
4
5
10s
315 lbs
Russian Plate Twist
4
20 each side
60s
45 lbs
Standing DB One Arm
Shoulder Press
4
10 each side
90s
50 lbs
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
90
W
E
I
G
H
T
L
FULL BODY DAY
I
F
T
I
N
G
F
All exercises listed can be found by searching the name into Google or YouTube:
Exercise
Sets
Reps
Rest
My Weight
Bench Press
4
7
120s
195 lbs
Step-Ups
4
10 each leg
120s
45 lbs
Chin-Ups
5
10
10s
Bodyweight
Cable Row
5
10
60s
Weight Varies
Box Jumps
5
10
10s
Bodyweight
Decline Ab Sit-Ups
5
10
60s
60 lbs
Arnold Press
4
8
60s
45 lbs
Superset
Superset
Please be sure to perfect the movements and form of the exercises before progressing to
heavier weights!
91
C
A
R
D
I
O
P
R
O
G
R
A
M
C1
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
S = Short Distance, M = Mid Distance, L = Longer Distance, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
X
X
X
X
X
X
X
Week 2
X
X
X
S
X
X
X
Week 3
X
X
X
X
X
X
X
Week 4
X
X
X
M X
X
X
93
P
R
O
G
R
A
M
C2
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
S = Short Distance, M = Mid Distance, L = Longer Distance, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
X
S
X
X
c
X M
X
Week 2
X
X
X
L
X
X
X
Week 3
X
M X
X
X
S
X
Week 4
X
X
X
L
X
X
X
94
P
R
O
G
R
A
M
C3
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
S = Short Distance, M = Mid Distance, L = Longer Distance, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
X M X
Week 1
X
S
X
X
Week 2
L
X
X
M X
X
S
Week 3
X
L
X
S
X
L
X
Week 4
S
X
L
X M
X
L
95
P
R
O
G
R
A
M
C+ (Create Your Own)
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
S = Short Distance, M = Mid Distance, L = Longer Distance, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
Week 2
Week 3
Week 4
96
C
A
R
D
I
O
SHORT DISTANCE S
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Exercise
Sets
My Time
Rest
Difficulty
40 yard Sprint
10
Under 6s
30s
Sprint
Box to Box Sprint (About
80 yards)
8
Under 15s
30s
Sprint
Full Field Sprint
6
Under 18s
30s
Sprint
97
C
A
R
D
I
O
SHORT DISTANCE S
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Exercise
Sets
My Time
Rest
Difficulty
20 yard Shuttle (There and
Back 4x)
8
Under 30s
60s
Sprint
400m Sprint
5
Under 1:30
3 minutes
Fast Run/Sprint
98
C
A
R
D
I
O
SHORT DISTANCE S
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Exercise
Sets
My Time
Rest
Difficulty
100 yard Sprint
3
Under 15s
60s
Sprint
80 yard Sprint
4
Under 13s
50s
Sprint
60 yard Sprint
5
Under 9s
40s
Sprint
40 yard Sprint
6
Under 6s
30s
Sprint
20 yard Sprint
7
Under 4s
20s
Sprint
100 yard Sprint
3
Under 15s
60s
Sprint
99
C
A
R
D
I
O
SHORT DISTANCE S
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Exercise
Sets
My Time
Rest
Difficulty
400m Sprint
4
Under 1:15s
3 minutes
Sprint
200m Sprint
4
Under 30s
3 minutes
Sprint
100m Sprint
4
Under 15s
2 minutes
Sprint
50m Sprint
4
Under 8s
2 minutes
Sprint
100
C
A
R
D
I
O
MID DISTANCE M
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Drill
Sets
My Time
Rest
Difficulty
Overtimes
4
Under
3 minutes
Fast Run
Full Field Sprint
4
Under 15s
2 minutes
Sprint
Overtimes described on page 285
101
C
A
R
D
I
O
MID DISTANCE M
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Drill
Sets
My Time
Rest
Difficulty
800m Run (2 Olympic
Track Laps)
1
2:45
No Rest
Fast Run
Jog 400m (1 Olympic
Track Lap)
1
N/A
No Rest
Slow Jog
800m Run (2 Olympic
Track Laps)
1
2:45
No Rest
Fast Run
Jog 400m (1 Olympic
Track Lap)
1
N/A
No Rest
Slow Jog
800m Run (2 Olympic
Track Laps)
1
2:45
No Rest
Fast Run
Jog 400m (1 Olympic
Track Lap)
1
N/A
No Rest
Slow Jog
800m Run (2 Olympic
Track Laps)
1
2:45
No Rest
Fast Run
102
C
A
R
D
I
O
MID DISTANCE M
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Drill
Sets
My Time
Rest
Difficulty
1 Mile (4 Laps Around
Olympic Track)
1
Under 6:00
3 minutes
Fast Run
.5 Miles (2 Laps Around
Olympic Track)
1
Under 2:45
2 minutes
Fast Run
1 Mile (4 Laps Around
Olympic Track)
1
Under 6:00
3 minutes
Fast Run
.5 Miles (2 Laps Around
Olympic Track)
1
Under 2:45
N/A
Fast Run
103
C
A
R
D
I
O
MID DISTANCE M
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Drill
Sets
My Time
Rest
Difficulty
Full Field Sprint (There
and Back)
10
Under 30s
2 minutes
Sprint
104
C
A
R
D
I
O
LONG DISTANCE L
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Drill
Sets
My Time
Rest
Difficulty
2 Mile Run
1
Under 14:00
4 minutes
Decent Stride
1 Mile Run
1
Under 7:00
N/A
Fast Run
105
C
A
R
D
I
O
LONG DISTANCE L
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Drill
Sets
My Time
Rest
Difficulty
1 Mile
1
Under 7:00
5:00
Fast Run
1 Mile
1
Under 7:00
5:00
Fast Run
1 Mile
1
Under 7:00
N/A
Fast Run
106
C
A
R
D
I
O
LONG DISTANCE L
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Drill
Sets
My Time
Rest
Repeat w/ Left?
2 Mile Run
1
Under 12:00
N/A
Fast Run
107
C
A
R
D
I
O
LONG DISTANCE L
Difficulty Range:
Walk --> Slow Jog --> Jog --> Fast Jog --> Decent Stride --> Fast Run --> Sprint
Drill
Sets
My Time
Rest
Difficulty
1 Mile
1
Under 6:00
4:00
Fast Run
2 Mile
1
Under 14:00
5:00
Decent Stride
1 Mile
1
Under 8:00
N/A
Fast Jog
108
P
L
Y
O
M
E
T
R
I
C
S
P
R
O
G
R
A
M
P1
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
A = Agility, E = Explosiveness, J = Jumping, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
J
X
E
X
X
J
X
Week 2
X
J
X
X
A
X
J
Week 3
J
X
E
X
X
J
X
Week 4
X
J
X
X
A
X
J
110
P
R
O
G
R
A
M
P2
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
A = Agility, E = Explosiveness, J = Jumping, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
X
A
X
E
X
J
X
Week 2
X
E
X
J
X
A
X
Week 3
X
J
X
A
X
E
X
Week 4
X
A
X
E
X
J
X
111
P
R
O
G
R
A
M
P3
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
A = Agility, E = Explosiveness, J = Jumping, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
X
E
X
X
A
X
E
Week 2
E
X
J
X
X
E
X
Week 3
X
E
X
X
A
X
E
Week 4
E
X
J
X
X
E
X
112
P
R
O
G
R
A
M
P4
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
A = Agility, E = Explosiveness, J = Jumping, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
X
A
X
J
X
A
X
Week 2
X
A
X
E
X
A
X
Week 3
X
A
X
J
X
A
X
Week 4
X
A
X
E
X
A
X
113
P
R
O
G
R
A
M
P+ (Create Your Own)
Each day’s program is represented by a symbol. Each symbol directly corresponds to a different workout. Match the
symbol with the workout and do the program listed.
A = Agility, E = Explosiveness, J = Jumping, X = Rest Day
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 1
Week 2
Week 3
Week 4
114
P
L
Y
O
M
E
T
R
I
C
S
AGILITY A
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
Figure 8 Drill
7
1
30s
260
X Drill
5
1
30s
283
Shuttle Run (5, 10, 15, 40)
5
1
60s
276
Zig Zag Weave to Cut
Back
7
1
60s
284
115
P
L
Y
O
M
E
T
R
I
C
S
AGILITY A
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
2 Step in each
5
1
20s
257
Lateral 2 step in each
5 each way
1
20s
257
Icky Shuffle
5
1
20s
257
Lateral 2 in, 2 out
5 each way
1
20s
257
2 Step in each High Knees
5
1
20s
257
Forward, Backward
5 each way
1
20s
257
Cone Work
116
P
L
Y
O
M
E
T
R
I
C
S
AGILITY A
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
T-Cone Drill
7
1
30s
280
2 Cone Long Figure 8
7
4
30s
246
Shuffle Drill (5, 10, 5)
5
1
60s
274
3 Back Pedals to Sprint
5 each way
1
60s
247
117
P
L
Y
O
M
E
T
R
I
C
S
AGILITY A
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
Snake Drill
4 each way
1
30s
277
3 Shuffles to Sprint
5 each way
1
30s
249
Cross Box Drill
7
30s
60s
259
Shuttle Run - Sprint, Back
Pedal (5, 10, 15, 20)
6
1
60s
275
118
P
L
Y
O
M
E
T
R
I
C
S
EXPLOSIVENESS E
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
Knee Tuck to 5 yard Burst
10
1
10s
268
10 yard Burst Repeats
(100 yards)
4
1
30s
244
5 yard Shuttle to 100 yard
Sprint
4
1
90s
253
40 yard Sprint
5
1
45s
252
119
P
L
Y
O
M
E
T
R
I
C
S
EXPLOSIVENESS E
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
Stomach to 30 yard Sprint
7
1
30s
279
3 Broad Jumps to 20 yard
Sprint
5
1
30s
248
Knee Tuck Jumps
4
20
45s
267
10 yard Forward,
Backward Shuttle (5x)
4
1
60s
245
120
P
L
Y
O
M
E
T
R
I
C
S
EXPLOSIVENESS E
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
40 Dash from 3 Point
Stance
8
1
60s
251
Knee Hop to 30 yard
Sprint
4
1
45s
266
Jumping Lunge to 10 yard
Burst
5
1
20s
263
Circle Drill - Cut Back
10
1
30s
256
121
P
L
Y
O
M
E
T
R
I
C
S
EXPLOSIVENESS E
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
Half Field Sprint
5
1
60s
261
3 Vertical Jumps to 30
yard Sprint
5
1
45s
250
Knee Hop to 15 yard CutBack
4
1
20s
265
10 yard Burst from 3 Point
Stance
8
1
15s
243
122
P
L
Y
O
M
E
T
R
I
C
S
JUMPING J
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
Broad Jumps for Distance
(Reset)
7
8
10s
255
Quick Hops Side to Side
7
30s
90s
273
Vertical Jumps for Height
(Cont.)
5
5
10s
282
Ball Taps
5
30s
90s
254
High Skips for Height
4
8 each leg
60s
262
Superset
Superset
123
P
L
Y
O
M
E
T
R
I
C
S
JUMPING J
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
Vertical Jumps for Height
(Reset)
7
10
10s
282
One Legged Hops for
Distance
7
5 each leg
90s
272
Jumping Lunges
5
10 each leg
10s
264
Quick Hops Front to Back
5
30s
90s
273
Long Jump
10 each leg
1
20s
269
Superset
Superset
124
P
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JUMPING J
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
Broad Jumps for Distance
(Cont.)
5
10
10s
255
High Skips for Distance
5
10 each leg
90s
262
Obstacle Hops (Forward)
5
20
10s
270
Stair Taps
5
30s
90s
278
Superset
Superset
125
P
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JUMPING J
Refer to the page number given under the “Drill Guide” column to see a picture diagram and full drill explanation!
Drill
Sets
Reps
Rest
Drill Guide Pg. #
Jumping Lunges
5
10 each leg
60s
264
Long Jump
5 each leg
1
60s
269
Triple Jump
5 each leg
1
60s
281
Obstacle Hops (Side to
Side)
5
12
60s
271
126
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(
2
,
4
,
6
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S
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U
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Drill: Place cones at the zero yard mark, 2-yard mark, 4-yard mark, and 6-yard mark. Start at
the zero and sprint out with the ball at your feet. When you reach the 2-yard mark, perform a
cut and explode back to the zero mark, perform a cut again and now do the same at the 4,
and 6. Your pattern should go 0, 2, 0, 4, 0, 6, 0.
128
(
5
,
1
0
,
1
5
)
S
H
U
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T
L
E
R
U
N
Drill: Place cones at the zero yard mark, 5-yard mark, 10-yard mark, and 15-yard mark. Start
at the zero and sprint out with the ball at your feet. When you reach the 5-yard mark,
perform a cut and explode back to the zero mark, perform a cut again and now do the same
at the 10, and 15. Your pattern should go 0, 5, 0, 10, 0, 15, 0.
129
1
0
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L
L
Drill: Use either the center circle of a field or create your own 10 yard diameter circle by
placing cones on the ground. Place another cone to create the start and finish gate so that
you know when you’ve completed a full revolution of the circle. Start in the gate with the ball
at your feet and when ready, dribble around the circle using the left foot when traveling
counter clockwise and the right foot when traveling clockwise. Try to keep the ball as tight
around the circle as possible while also moving as quickly as possible. Once you get all the
way around the circle and reach the finish gate, cut the ball with the outside of your foot so
that it stops right in between the two cones.
130
1
0
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R
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B
B
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O
S
Drill: Place a cone right outside the corner of the 18 yard box and place another cone 10
yards towards the end line and slightly inside the field. Start at the first cone and when
ready, dribble towards the cone at the end line. Once you get close to the cone, look up, find
your target in the box (whether it is a partner or the goal turned towards you) and whip in a
cross about head height.
131
1
0
Y
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L
O
O
P
E
D
G
A
T
E
Drill: Place two cones 10 yards away from each other. Start at one cone and sprint at the
other cone while dribbling the ball. Once you get to the cone, round the cone sharply using
the outside of your foot, and dribble back as fast as you can. Once you get back to your first
cone, stop the ball using the outside of your foot.
132
1
0
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D
L
O
P
O
A
P
S
E
S
D
G
A
T
E
T
O
Drill: Place two cones 10 yards away from each other. Start at one cone and sprint at the
other cone while dribbling the ball. Once you get to the cone, round the cone sharply using
the outside of your foot, and dribble back as fast as you can. Once you get through the finish
gate, look up, find your target, and pass the ball using the instep of your foot into the minigoal or between two cones 10-20 yards away.
133
1
0
Y
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R
D
B
O
X
Two Touch: Create a 5-yard by 5-yard box with 4 cones about 10 yards away from the wall.
Stand in the box and hit a pass at the wall with pace, as the ball comes back to you try to
trap the ball inside the box using only 1 touch, then quickly pass the ball against the wall
again. Try to challenge yourself! The harder you hit the ball, the more challenging it will be.
One Touch: Same exact process as above, but you will not take a touch to trap the ball. You
will hit the ball straight back to the wall. This is going to be more challenging than the two
touch, so you will have to hit the ball slightly softer than the other drill.
134
1
8
Y
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B
O
X
4
C
O
R
N
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R
S
Drill: Place the ball right at the center of the 18 yard line and try to hit all four corners of the
goal in the least amount of shots possible. Try to challenge yourself and not count it as a
goal unless it truly goes right in the corner.
135
1
8
Y
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B
S
O
H
X
O
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O
L
L
T
O
T
Drill: Stand on the 18-yard box with the ball at your feet, tap the ball out in front of you and
shoot at the goal with your laces.
136
1
8
Y
A
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D
C
U
R
L
E
R
Drill: Place the ball right at the center of the 18 yard line and try to hit the top corner of the
goal by hitting it more with the instep of your foot. Imagine this as a whipped in cross that
you are hitting or a curling free kick. If you are shooting with your right, aim for the top right
corner. If you are shooting with your left, aim for the top left corner. Try to challenge yourself
and not count it as a goal unless it truly goes right in the corner.
137
1
8
Y
A
R
D
L I N
D R I L
E
L
C
U
R
L
E
R
Drill: Place as many balls that you have on the 18 yard line and try to hit balls at the top of
the goal by hitting it more with the instep of your foot and curling it. Imagine this as a
whipped in cross that you are hitting or a curling free kick. Same as the other line drills hit all
the shots as quickly as possible with minimal rest time in between each shot.
138
1
8
Y
A
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D
L I N E
D R I L
S
H
O
O
T
I
N
G
L
Drill: Place as many soccer balls that you have in a straight line across the 18 yard box.
When ready, approach and shoot the first ball into the net. Try to aim for mid height in the
goal. After you shoot, take a few steps back and then repeat the shot, but on the second
ball. Keep going until you have shot all the balls that you have.
139
1
8
Y
A
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D
M
O
V
E
T
O
S
H
O
T
Drill: Place a single cone on the ground right on top of the semi-circle of the 18 yard box and
step back about 15 yards away from the cone. When ready, start dribbling at the cone with
speed. Just before you get to the cone, slow up, perform any move that you’d like to work
on, push the ball past the cone at a 45 degree angle, and fire a shot towards the far post of
the goal.
140
1
X
1
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F
D
R
R
I
E
B
E
B
S
L
T
Y
L
E
B
O
X
E
Drill: Create a box that is 1x1 yards big, stand inside of the box with the ball at your feet and
try out every dribbling move you can. Try to utilize the space while staying inside the box.
This is your time to be creative! Use top, bottom, heel, outside, instep of your feet and
experiment with different moves.
141
2
G
O
A
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F
R
E
E
K
I
C
K
Drill: This is just free kick practice with using a secondary goal as a wall. I like to place the
ball around 25 yards out from the goal and place the goal 10-12 yards away from the ball.
The goal of this drill is to work on dipping the ball so that it goes up over the first goal and
drops into the second goal.
142
2
Y
A
R
D
B
O
X
Drill: Create a 1x1 yard box that is 2 yards away from a wall or partner and stand in the
center of the box. If you have a partner have him/her stand 2 yards away from you with the
ball. If you don’t have a partner create the box 2 yards away from a wall. Either pass the ball
against the wall firmly or have a partner pass you the ball and work on trapping the ball
inside of the box.
One Touch: Instead of trapping the ball in the box; as soon as the ball comes back to you
pass the ball immediately back towards the wall.
143
2
0
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R
I
F
B
R
B
E
L
E
E
S
T
Y
L
E
Drill: This is completely up to you! This is freestyle dribbling. Just go out and dribble and
have fun. Perform cuts, moves, feints, anything. Try to dribble 20 yards as creatively as
possible. I like to imagine that there are imaginary defenders that I am trying to beat.
144
2
5
Y
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C
U
R
L
E
R
Drill: Place the ball 25 yards away from the goal and try to hit the top corner of the goal by
hitting it more with the instep of your foot. Imagine this as a whipped in cross that you are
hitting or a curling free kick. If you are shooting with your right, aim for the top right corner. If
you are shooting with your left, aim for the top left corner.
145
2
5
Y
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D
L I N E
D R I L
S
H
O
O
T
I
N
G
L
Drill: Place as many soccer balls that you have in a straight line 25 yards away from goal.
When ready, approach and shoot the first ball into the net. Try to aim for mid height in the
goal. After you shoot, take a few steps back and then repeat the shot, but on the second
ball. Keep going until you have shot all the balls that you have.
146
2
5
Y
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T
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S
H
O
T
Drill: Stand 25 yards away from the goal. When ready, roll the ball out in front of you and fire
a shot on goal. Work on making good contact and consistently hitting the same spot in the
goal over and over again.
147
3
C
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P
E
D
P
A
S
S
I
N
G
Drill: Place three cones down on the ground so that they form a line about 2-3 yards away from a wall or a
partner. The cones should be parallel to the wall. You will stand behind the line of cones facing the wall or
your partner. When ready, you will tap the ball to the right so that you go beyond the line of cones. You
will then pass the wall straight into your partner or into the wall. Your partner will pass the ball back to
your right foot with one touch. As the ball comes back to you, you will take a touch directly to your left with
the instep of your right foot. Imagine taking a first touch into space! Once you get beyond the left side of
the line of cones, you will pass the ball into your partner or into the wall with the instep of your left foot.
Again, as the ball comes back to you, you will tap the ball directly to your right with the instep of your left
foot and just repeat the process.
148
3
D
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R
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C
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I
O
N
A
L
T
U
R
N
Drill: Stand about 1-2 yards away from a wall with the ball at your feet. When ready, hit a
firm pass against the wall. When the ball is traveling back towards you, take your first touch
90 degrees to your right and explode a few yards in that direction. Next, stop the ball, return
to your starting position and repeat the drill, but this time turn 180 degrees behind you.
Return to the starting position and repeat the drill, but this time exploding 90 degrees to your
left. Try to be creative with your turns and use different parts of your foot and different tricks
to fool an imaginary defender.
149
3
0
Y
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D
A
T
R I B B L
C O N E
E
M
O
V
E
Drill: Place a cone on the ground and start 30 yards away from it with the ball at your feet.
When ready, sprint at the cone while maintaining a pretty controlled dribble. As you get
closer, tighten up your touches to prepare yourself to preform a move. Right before the
cone, perform the move, then push past the cone at 45 degrees and explode.
150
3
0
Y
A
R
D
C
D
R
R
O
I
S
B
B
L
E
T
O
S
Drill: A very simple crossing drill. Stand 35 yards away from the end line right next to the side
line of the field. When ready, dribble with pace towards the end line and slightly inside the
field. Once you get within 5 yards of the end line, cross in a ball to either a goal turned
sideways or a partner.
151
4
0
Y
A
R
D
G
A
T
E
D
S
P
R
I
N
T
Drill: Create a 40 yard long lane (like a lane of an olympic track) by placing a series of 1 yard
gates on the ground to dribble through. When ready, start at the start of the lane and dribble
all the way down the lane as fast as you possibly can. If you go outside of the lane, then you
must start over!
152
4
0
Y
A
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D
V A
S P R
R I E
I N T
D
G
A
T
E
D
Drill: This is the exact same thing as the 40 yard Gated sprint, but you will randomly place
your gates on the ground so that you have to alternate between going straight or left/right at
varying angles.
153
5
Y
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D
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A
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T
B
B
C
L
O
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N E
T
O
M
O
V
E
Drill: Place a cone on the ground so that you have 5 yards of space in front of it and behind it. Start 5 yards in front of the
cone and facing it. When ready, dribble directly at the cone with pace. When you get about a yard away perform any move
listed and explode past the cone.
!
Body Feint: Dip your shoulder and jab towards the direction that you are faking towards, plant your foot, and explode
45 degrees in the opposite direction.
!
Stepover: Swing your foot in front on the ball and outwards and plant on the outside of the ball. Dip slightly in the
direction that you step, then explode 45 degrees the other way.
!
Elastico: Also called the Snake. This is hard to explain. Head to my YouTube channel and watch my Elastico tutorial.
!
Maradona: Head to my YouTube channel and watch my 3 essential dribbling moves.
!
Double Stepover: Just like the stepover move, but you will perform 2 stepovers.
!
Drag n’ Go: Head to my YouTube channel and watch my 3 essential dribbling moves.
154
5
Y
A
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A
D
T
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C
R
O
I
N
B
E
B
L
T
E
O
T O
S H O
M
T
O
V
E
Drill: Place a single cone on the ground and step back about 5 yards away from the cone.
When ready, start dribbling at the cone with speed. Just before you get to the cone, slow up,
perform any move that you’d like to work on, push the ball past the cone at a 45 degree
angle, and fire a shot towards the far post of the goal.
To Corner Slot: Instead of firing a shot towards the far post with the laces, work on finessing
a shot with more of the instep of your foot into the bottom corners of the goal.
155
5
0
Y
A
R
D
G
A
T
E
D
S
P
R
I
N
T
Drill: Create a 50 yard long lane (like a lane of an olympic track) by placing a series of 1 yard
gates on the ground to dribble through. When ready, start at the start of the lane and dribble
all the way down the lane as fast as you possibly can. If you go outside of the lane, then you
must start over!
156
6
Y
A
R
D
C
U
R
L
E
R
Drill: Place the ball right at the center of the 6 yard line and try to hit the top corner of the
goal by hitting it more with the instep of your foot. Imagine this as a whipped in cross that
you are hitting or a curling free kick. If you are shooting with your right, aim for the top right
corner. If you are shooting with your left, aim for the top left corner. Try to challenge yourself
and not count it as a goal unless it truly goes right in the corner.
157
6
Y
A
R
D
L
I
D
N
R
E
I L
S
L
H
O
O
T
I
N
G
Drill: Place as many soccer balls that you have in a straight line across the 6 yard box.
When ready, approach and shoot the first ball into the net. Try to aim for mid height in the
goal. After you shoot, take a few steps back and then repeat the shot, but on the second
ball. Keep going until you have shot all the balls that you have.
158
6
Y
A
R
D
R
O
L
L
T
O
S
H
O
T
Drill: Stand 6 yards away from the goal. When ready, roll the ball out in front of you and fire a
shot on goal. Work on making good contact and consistently hitting the same spot in the
goal over and over again.
159
9
0
D
E
G
R
E
E
W
A
L
L
T
U
R
N
Drill: Find a spot where you can stand 5 yards away from a wall in front of you and to the
side of you. When ready pass the ball firmly against the wall in front of you with your right
foot so that it rebounds back to you with pace. As the ball returns to you, trap the ball with
the instep of your right foot and turn slightly to your right. Immediately hit a firm pass with the
left foot against the wall to your right so that it bounces back to you again. Once it returns,
trap the ball with the instep of your left foot and turn slightly to the wall to your left and hit a
pass with your right foot. Keep repeating until the time/reps are completed.
160
A
T
T
A
C
K
D
R
I
L
L
Drill: Stand about 20 yards away from the wall with the ball at your feet. When ready, ping in
a firm pass so that it will rebound with pace. As soon as you hit the pass, follow it towards
the wall and come in about 5 yards. Once the ball returns to you, hit a one time pass against
the wall and follow it in another 5 yards. Hit another one time pass into the wall and follow it
closer again. Keep repeating until you are as close to the wall as you can get. This drill
works on controlling the weight of your passes as every pass will be needed to hit with
different pace.
161
B
A
C
K
T
O
G O A
S H O T
L
,
T
U
R
N
,
Drill: Stand on the 18-yard box with your back to the goal and the ball at your feet. When
ready, touch the ball to the given side and place a shot on frame preferably to the far post.
Finessed Shot: Instead of firing a laced shot to the far post, work on placing the ball into the
sides of the goal with more of the instep of your foot.
162
B
O
X
E
S
C
A
P
E
Drill: Stand about 1-2 yards away from a wall in a 1x1 yard box that you create by placing four cones on
the ground. When ready, firmly pass the ball against the wall so that it rebounds straight back to you. As
soon as the ball reenters the square you are going to trap the ball so that it stays inside of the box, then
you will pass the ball against the wall again.
Inside Inside: Instead of staying inside the box, you will take your first touch out the side of the box. When
going out the right side of the box you will pass the ball against the wall with the right foot and use the
inside of your left to tap the ball out the right side. vice versa for the left side of the box.
Outside Inside: When going out the right side of the box you will pass the ball against the wall with the
instep of your right foot and once the ball comes back to you, you will tap the ball out of the right side
square using the outside of the right foot.
163
B
R
A
Z
I
L
I
A
N
S
O
L
E
T
A
P
S
Both: This drill is a combination of ball taps and bell taps. What you will do is start with the
ball under the sole of your left foot. When ready, flick the ball to the right side of your body.
Do not cross your left leg over your body. When the ball arrives at the right side, immediately
flick it back to the other side using the sole of your right foot.Then, just repeat over and over
going faster and faster slowly inching forward with each flick.
R/L: This looks like a dance where you repeatedly open and close your hip. Start with the
ball under your right foot and roll it at a 45 degree angle out to the right, quickly then hop
forward and roll it back to the left at another 45 degree angle forward. Watch my 10,000
touch workout to see both these exercises in action!
164
C
O
N
E
W
E
A
D
V
R
E
I L
C
L
U
T
-
B
A
C
K
Drill: Create a tight, straight line of cones and dribble through them using a single foot as
sharply as possible. Try to take many touches as quickly as you can. Once you get through
the last set of cones, accelerate to the far cone that is placed 10-15 yards away. As soon as
you get to the cone, sharply cut the ball back, and accelerate back to the line of cones and
weave through them again until you get to the starting position.
165
C
O
N
E
W
E A
D R
V E
I L L
S
Q
U
A
R
E
Drill: Create two tight, straight lines of cones about 5-10 yards apart from each other and
dribble through them using a single foot as sharply as possible. Try to take many touches as
quickly as you can. Once you get through the last set of cones, cut 90 degrees and
accelerate to the other set of cones. Weave through the cones until you exit the last set, cut
the ball 90 degrees and return to the starting position.
166
C
O
N
E
W E A V E
L O O P E D
T
O
2
G A T
0
E
Y
A
R
D
Drill: Create a tight, straight line of cones and dribble through them using a single foot as
sharply as possible. Try to take many touches as quickly as your can! Once you exit the last
set of cones in the cone weave, sprint at the far cone while dribbling the ball. Once you get
to the cone, round the cone sharply using the outside of your foot, and dribble back as fast
as you can and stop the ball using the outside of your foot in the final gate.
167
C
O
N
E
W
E
A V E
P A S
T
O
G
A
T
E
D
S
Drill: Perform the cone weave using as many quick touches as possible and as you exit the
last cone, pass the ball through a mini-goal created by placing two cones on the ground. You
can place the mini-goal any direction or any distance away from the cone weave. Just be
creative and try to challenge yourself.
168
C
O
N
E
W
E
A
A
T
V E ,
T A C K
3
P
A
S
S
Drill: A combination of a normal Cone Weave and the Attack Drill. Place a line of cones
about 15-20 yards away from a wall. When ready, weave through the cones as quickly and
as sharply as possible taking as many small touches that you can. Once you exit the last set
of cones, hit a firm pass against the wall so that it rebounds with pace back towards you. As
soon as you hit the pass, follow it towards the wall and come in about 5 yards. Once the ball
returns to you, hit a one time pass against the wall and follow it in another 5 yards. Hit
another one time pass into the wall and follow it closer again. Keep repeating until you are
as close to the wall as you can get. This drill works on controlling the weight of your passes
as every pass will be needed to hit with different pace.
169
C
O
R
N
E
R
O
F
1
V
8
T
O
U
P
P
E
R
Drill: Place a ball on the corner of the 18 yard box, take a few steps backwards, and strike
the ball with more of the instep of the foot so that it curls up into the top far corner. You will
have to switch sides of the goal to use the other foot.
170
C
O
R
N
E
R
U
O F
P P E
1
R
8
,
V
R
O
L
L
,
Drill: Place a ball on the corner of the 18 yard box, roll the ball towards the center of the field
on the 18 yard line, approach the ball, and strike the ball with more of the instep of the foot
so that it curls up into the top far corner. You will have to switch sides of the goal to use the
other foot.
171
C
O
R
N
E
R
O
F
6
T
O
U
P
P
E
R
V
Drill: Place a ball on the corner of the 6 yard box, take a few steps backwards, and strike the
ball with more of the instep of the foot so that it curls up into the top far corner. You will have
to switch sides of the goal to use the other foot.
172
C
O
R
N
E
R
U
O
P P
F
E
6
R
,
V
R
O
L
L
,
Drill: Place a ball on the corner of the 6 yard box, roll the ball towards the center of the field
on the 18 yard line, approach the ball, and strike the ball with more of the instep of the foot
so that it curls up into the top far corner. You will have to switch sides of the goal to use the
other foot.
173
C
U
R
L
E
D
L
O
N
G
B
A
L
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S
Drill: Stand about 40-50 yards away from the goal (or a partner) and work on hitting long
balls into the goal (or partner), but try to also curl them. Imagine you are hitting a forward
into space down the line and want to curl it into the field or that you are clearing the ball, but
there is a defender in front of you and you must curl it around them.
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Drill: A very simple, yet effective drill! Simply place a cone 10-15 yards away from your
starting position and dribble as fast as you can at the cone. Just before you get to the cone,
perform a cut of your choice and explode back to your starting position as quickly as
possible.
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Drill: Start about 5 yards back from the corner of the 18 yard box, dribble towards the corner
of the 18 yard box as quick as possible (like you are attacking a defender). As soon as you
get close to the corner of the 18 yard box, sharply cut inside the field and fire a curled shot
on goal towards the far post.
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Drill: Start on the sideline right at the half field line, sprint diagonally to the corner of the 18
yard box as fast as possible while keeping close control of the ball. As soon as you get close
to the corner of the 18 yard box, sharply cut inside the field and fire a curled shot on goal
towards the far-post.
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Drill: Just like the Ronaldinho Drill that you have seen a thousand times, this is just done by
creating more of a oval/rectangular shape instead of a circle. Your will start on one side of
the cones and dribble though the cones as creatively as possible in the general direction
towards the other side. Once you get all the way through to the other side, dribble through
all of the gates as fast as possible while maintaining control of the ball.
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Drill: Just like the Ronaldinho Drill that you have seen a thousand times, this is just done by
creating more of a oval/rectangular shape instead of a circle. Your will start on one side of
the cones and dribble though the cones as creatively as possible in the general direction
towards the other side. Once you get all the way through to the other side, accelerate 5-10
yards to the next cone, perform a move, and push past the cone at a 45 degree angle.
179
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Drill: Place two cones 5 yards away from each other. Start just the to side of one of the
cones facing the opposite cone. When ready, dribble as fast as you can at the cone. Just
before you get to the cone, perform a cut of your choice and explode back to the other cone.
Just before you get to the cone, perform a move, and explode past the cone at a 45 degree
angle.
180
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Drill: A very simple pattern done against a wall. You will stand 5 yards or so away from a
wall. When ready, you will pass the ball twice against the wall using one touch passes on the
ground with the instep of your foot. As the second pass returns to you, you will flick it up,
juggle it once or twice and perform two wall passes in the air against the wall. As the second
wall pass in the air returns to you, you will trap the ball to the ground and repeat.
181
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Drill: For this drill, place two cones about 1 foot apart from each other. Place the ball in the
center of the two cones. When ready, use your right foot to drag (swoop) the ball counter
clockwise around one of the cones so that it makes a full loop back to the center. As soon as
it does, turn around, and drag (swoop) the ball clockwise around the other cone. To drag the
ball, you should be using the instep of your foot to continually push it. If you want to see this
drill in action, watch Episode 13 of the Life of a Pro series!
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Drill: Exactly as it sounds. Pick any spot around the 18 yard box and place the ball on the
ground and act like you are taking a real free kick in a game. Line up, pick your corner, and
hit it!
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Above Head Juggle - Alt: Normal alternating juggling with the feet except that every juggle must go above
head height.
Above Head Juggle - Right/Left: Same as above, but only use the right/left foot.
Below Knee - Alt: Juggle the ball while alternating feet each juggle and every single touch must be below
the knees. If the ball pops up higher than the knees do not count the rep. EVERY JUGGLING EXERCISE
THE REPS ARE CUMULATIVE- meaning that if you drop the ball do not start you count back at 0!
Below Knee - Left/Right: Juggle the ball with your left/right foot only and every single touch must be below
the knees. If the ball pops up higher than the knees do not count the rep.
184
Freestyle: No rules! Just have fun and try your hand at some freestyle juggling.
Waist Height - Alt: Normal alternating juggling with the feet except that every juggle must go above knee
height and below chest height.
Waist Height - Right/Left: Same as above, but only use the right/left foot.
Seated Juggle: Sit on the ground, with both arms extended behind you to support your upper body as you
lean back slightly. Toss the ball, or start with it on the ground, and start juggling using both feet while you
stay seated. This style will force you to use more of the laces of your foot and will be weird at first as the
angle is different
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Drill: Start by juggling the ball while alternating feet. After 10 or so juggles, kick the ball up
anywhere between 10-30 feet, then as the ball comes back down trap the ball and continue
to juggle straight away.
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Drill: Same as the Juggle - High Kick - Juggle, but instead of trapping the ball into a juggle
and continuing to juggle the ball. You will trap it to the ground as if you are killing it right at
your feet.
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Drill: Start juggling in a stationary position and when ready, start to jog/run and maintain the
juggle. If you drop it, no worries, just get the juggle going again and keep running. Try to
challenge yourself and see how far you can juggle at a jog/run!
188
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Drill: Start juggling in a stationary position and when ready, start to walk/jog/run and maintain
the juggle. You will then perform a shuttle run series while juggling the ball. Try to challenge
yourself and go as fast as possible while maintaining the juggle. If you drop it, no worries,
just get the juggle going again and keep running.
189
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Drill: Start juggling in a stationary position and when ready, start to walk and maintain the
juggle. If you drop it, no worries, just get the juggle going again and keep running. Try to
challenge yourself and see how far you can juggle at a walk.
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Drill: Stand 5 or so yards away from a wall with the ball at your feet. When ready, flick up the
ball and juggle it back and forth between your right and left foot a few times until you have a
good rhythm and control of the ball. After a few juggles, hit the ball in the air firmly against
the wall so that it rebounds directly back to you. As the ball reaches you, kill the ball at your
feet by softly trapping it with any part of your foot, then repeat!
191
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Drill: Place a line of cones to create a cone weave drill. About 5 yards before the cone
weave, place three cones so that they are touching each other to act as a defender. Start
about 5-10 yards back from the 3 cones. When ready, dribble at the three cones with your
left foot. As soon as you get to the cones, quickly tap the ball with the instep of your left foot
over to your right foot and quickly push it forward towards the cone weave. This move is
called La Croqueta. You will then dribble towards the cone weave and weave through the
cones with your right foot.
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Drill: Place a cone on the ground then walk out ten yards 45 degrees in front of you and to
your right and place another cone. Turn 90 degrees to your left and place another cone 10
yards away. Turn 90 degrees to your right and repeat until you have 10 cones in a zig zag
formation with 10 yards between each cone. You are then going to weave around the drill on
the outsides of every cone. When finish the drill and get to the other side that is 1 set, repeat
until you finish the total number of sets required.
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Chip Shot: Place a single cone on the top of the semi-circle of the 18 yard box and step back anywhere
between 5-15 yards away from the cone. When ready, start dribbling at the cone with speed. Just before
you get to the cone, slow up, perform any move that you’d like to work on, push the ball past the cone at
a 45 degree angle, and chip a shot into the goal.
Finessed Shot: Same exact process as above, but hit a finessed shot with the instep of your foot.
Laced Shot: Same exact process as above, but fire a shot to the far post of the goal with your laces.
Slotted Shot: Same exact process as above, but hit a slotted shot on the ground with the instep of your
foot.
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Drill: Place a single cone on the ground just outside of the corner of the 18 yard box and
step back about 10-15 yards away from the cone. When ready, start dribbling at the cone
with speed. Just before you get to the cone, slow up, perform any move that you’d like to
work on, push the ball past the cone at a 45 degree angle towards the end line, and hit a
cross into the box. If you don’t have a partner to hit the cross to, turn the goal so that it
catches all your crosses and provides you a target to aim at.
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Drill: Place a single cone on the ground and step back about 15 yards away from the cone.
When ready, start dribbling at the cone with speed. Just before you get to the cone, slow up,
perform any move that you’d like to work on, push the ball past the cone at a 45 degree
angle, and hit a pass with the instep of your foot through two cones 10-20 yards away. As
always, challenge yourself with the location, size, and distance of the goal!
196
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Drill: Just like a elongated Zig Zag Cone weave, but at each cone place another cone about
1-2 feet apart from it to create a small gate that you must roll the ball through as if you are
nutmegging the cones. You’ll basically be dribbling to each set of cones, rolling the ball
through the two cones, using the sole of your foot, then exploding to the next set of cones
until you get to the end.
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Drill: Create an octagon by placing 8 cones on the ground so that it is about 1-2 yards in
diameter. Place the octagon a yard or two from a wall so you can pass your own entry ball
into the octagon. This is a very hard drill to explain, so head to my YouTube channel and
watch Episode 5 of the Offseason Series if you would like a visual example. Essentially, you
will pass the ball against the wall so that it comes straight back to you. As it enters the
octagon, you will tap the ball through one of the sides of the octagon, explode through the
side, stop the ball, pull it back to the center, reset, and pass the ball against the wall again.
You will repeat this until you have successfully gone through all 8 sides of the octagon.
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Drill: Stand the required distance away from the wall and kick the ball in the way described below against it so that
it returns straight back to you. Either hit the ball straight back against the wall or take a touch before striking it
again.
1 Touch, 10 yard Instep Pass - Same Foot: Stand 10 yards away from the wall and hit the ball with the instep of
your foot firmly against the wall. As soon as it rebounds back to you, immediately hit another instep pass against
the wall with the same foot.
1 Touch, 20 yard Laced Ground Pass: Stand 20 yards away from the wall and hit the ball with the laces of your
foot firmly against the wall. As soon as it rebounds back to you, immediately hit another laced pass against the
wall.
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1 yard, 1 Touch - Alt Feet: Stand 1 yard away from the
wall and hit the ball with the instep of your foot against
the wall. As soon as it rebounds back to you,
immediately hit another instep pass against the wall
with the opposite foot.
1 yard, 1 Touch - Same Foot: Stand 1 yard away from
the wall and hit the ball with the instep of your foot
against the wall. As soon as it rebounds back to you,
immediately hit another instep pass against the wall
with the same foot.
20 yard Laced Ground Pass: Stand 20 yards away
from the wall and hit the ball with the laces of foot
against the wall. As soon as it rebounds back to you,
take a touch, reset yourself, and hit another laced
ground pass against the wall.
30 yard Chip: Stand 30 yards away from the wall and
hit the ball with the laces of your foot so that the ball
chips up against the wall. As soon as it rebounds back
to you, trap the ball, and repeat the process.
30 yard Driven Ball: Stand 30 yards away from the wall
and hit the ball with the laces of your foot so that the
ball flies in a straight line towards the wall. As soon as
it rebounds back to you, trap the ball, and repeat the
process.
5 yard, 2 Touch - Alt Feet: Stand 5 yards away from the
wall and hit the ball with the instep of foot against the
wall. As soon as it rebounds back to you, take a touch
to set up your opposite leg, and hit another pass
against the wall with the opposite foot.
Chipped Long Balls: Stand 40-50 yards away from a
wall/partner/goal and chip long balls into it. As it comes
back to you, take a touch to set yourself up, and repeat
the process.
with the laces of your foot so that the ball flies in a
straight line towards the wall.
Close Range Pinged Laced Ground Pass: Stand 15-20
yards away from a wall. It should feel as if you are
closer than you should be for this drill as the idea is to
work on handling a difficult ball. You will ping in a pass
on the ground with the laces of your foot so that the
ball skims across the ground in a straight line.
Close Range Pinged Instep Ground Pass: Stand 10-15
yards away from a wall. It should feel as if you are
closer than you should be for this drill as the idea is to
work on handling a difficult ball. You will ping in a pass
on the ground with the instep of your foot so that the
ball skims over the ground in a straight line.
Curled Long Balls: Stand about 30 yards away from a
wall and hit a curling ball in the air at the wall.
Driven Long Balls: Stand about 30-40 yards away from
the wall and ping in a driven long ball with the laces so
that the ball flies in a straight line and never goes
above head height.
Laced Ground Pass: Stand about 30-40 yards away
from the wall and ping in a driven long ball on the
ground with the laces so that the ball flies in a straight
line and never goes above knee height.
Long Ball: Stand about 30-40 yards away from the wall
and ping in a driven long ball with the laces so that the
ball flies in a straight line.
Trap, Touch, Ping Wall Pass: Stand about 20 yards
away from the wall. Ping in a pass so that the ball
rebounds back towards you with pace. As soon as it
comes back to you, trap the ball and kill it at your feet,
tap the ball out 45 degrees in front of you, and repeat
the process.
Close Range Pinged Air Pass: Stand 15-20 yards away
from a wall. It should feel as if you are closer than you
should be for this drill as the idea is to work on
handling a difficult ball. You will ping in a pass in the air
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Drill: Shoot from the PK spot and try to hit all four corners of the goal in the least amount of
shots possible. Try to challenge yourself and not count it as a goal unless it truly goes right
in the corner.
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Drill: Shoot from the PK spot using the instep of your foot, and try to slot the ball perfectly
into the bottom corner of the goal with pace.
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Drill: Place as many soccer balls that you have in a straight line across an imaginary 12 yard
box. It should go through the PK spot. When ready, approach and shoot the first ball into the
net. Try to aim for mid height in the goal. After you shoot, take a few steps back and then
repeat the shot, but on the second ball. Keep going until you have shot all the balls that you
have.
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Drill: Shoot the ball from the PK spot just as if it were an actual PK in the game. Try to hit
your usual spot using your usual routine. Practice makes perfect! If you want to make this an
automatic goal in the game, you got to get this automatic in training.
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Drill: Place the ball at the PK spot and try to hit the top corner of the goal. Imagine as if you
are crossing the ball and you need to get good height and speed on the strike. If you are
hitting the ball with your right foot, aim for the top right corner. If you are hitting the ball with
your left, aim for the top left corner.
205
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Drill: Stand 12 yards away from the goal. When ready, roll the ball out in front of you and fire
a shot on goal. Work on making good contact and consistently hitting the same spot in the
goal over and over again.
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N
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Drill: A very simple juggling drill. You will perform 1 juggle with the right foot, then one juggle
with the left, two juggles with the right, two juggles with the left, three juggles with the right,...
and so on until you get to ten juggles with each leg and then you will work your way back
down to one juggle. If you drop the ball, don’t restart just resume where you left off.
207
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Drill: Start with the ball in front of you and to your right. Using your right foot, pull back the
ball behind you using the bottom of your foot. Then tap it behind your left leg, using the
inside of your right foot. While remaining facing the same way and use the sole of your left
foot to stop it, pull it back and tap it behind your right leg now to complete the process.
Repeat faster until time is up.
208
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Drill: Stand by the sideline of the field and roll out the ball towards the end line and slightly
into the center of the field. Approach the ball, and hit a cross into the box using the
technique that is listed.
209
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Drill: Create a goal by placing two cones on the ground so that they are about 1 yard apart.
Stand the distance that is stated in the table. When ready, roll the ball out in front of you, find
your target, and hit a pass with the instep of your foot so that it goes inside the two cones.
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Drill: Stand anywhere outside of the 18 yard box (left, right, straight, 30 yards out, 19 yards
out, etc.). When ready, roll the ball out in front of you and fire a shot on goal using the
technique that is described.
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Drill: Throw down as many cones that you have in a big space on the ground and place a
single cone 15 yards away from the Ronaldinho drill. For more advanced versions put the
cones more tightly packed, for easier versions make the cones more spread out. When
ready, freestyle dribble throughout the cones going any direction that you want, using
whatever part of the foot you want, and doing whatever you want. Once you have dribbled
around the cones for 15-30 seconds, push out of the drill and accelerate towards the far
cone while maintaining a controlled dribble. Once you get close to the cone, perform a cut,
and accelerate back to the Ronaldinho Drill and dribble around it for another 15-30 seconds.
212
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Drill: In a 5x5 yard grid, throw down as many cones as possible. Space them out so that
there is enough room to dribble between each one, but make it as random as possible. It
should look like someone dropped a bunch of cones randomly. Then take your ball and just
try to quickly dribble through, backwards, cut, chop, pullback, around all the cones in any
order. Use all parts of your foot, just try to not hit any cones and be as quick and as sharp as
possible. This drill is designed to increase your reactionary dribbling and instinctual skills.
Nothing should be planned; you should just go out and try to do as many different things as
possible.
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Drill: Throw down as many cones that you have in a big space on the ground and place two
cones 10-30 yards (depending on how much of a challenge you want) away from the
Ronaldinho drill so that they are about 1 yard apart. When ready, freestyle dribble
throughout the cones going any direction that you want, using whatever part of the foot you
want, and doing whatever you want. Once you have dribbled around the cones for 15-30
seconds, push out of the drill, find the goal, and hit a laced pass with the laces of your foot
through the cones.
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Drill: Throw down as many cones that you have in a big space on the ground about 10 yards
away from the top of the semi-circle of the 18 yard box where you will place a single cone.
When ready, freestyle dribble throughout the cones going any direction that you want, using
whatever part of the foot you want, and doing whatever you want. Once you have dribbled
around the cones for 15-30 seconds, push out of the drill and attack the cone on top of the
semi-circle. Once you get close to the cone, perform a move, push past the cone, and fire a
shot on goal.
215
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Drill: Throw down as many cones that you have in a big space on the ground outside of the
18 yard box. For more advanced versions put the cones more tightly packed, for easier
versions make the cones more spread out. When ready, freestyle dribble throughout the
cones going any direction that you want, using whatever part of the foot you want, and doing
whatever you want. Once you have dribbled around the cones for 15-30 seconds, push out
of the drill and take a touch or two down the line slightly inside the field, then whip in a cross
into the box. If you don’t have a partner to finish your crosses, turn the goal so that it
provides you a target to aim at and can collect all the balls.
216
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Drill: Throw down as many cones that you have in a big space on the ground about 10 yards
away from a wall. When ready, freestyle dribble throughout the cones going any direction
that you want, using whatever part of the foot you want, and doing whatever you want. Once
you have dribbled around the cones for 15-30 seconds, push out of the drill and hit a firm
pass against the wall so that it bounces back to you with pace. Trap the ball, turn, and
continue inside the Ronaldinho drill again where you will freestyle dribble through the cones
for another 15-30 seconds.
217
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Drill: A tight space drill that involves rolling the ball in a square formation around each cone
in a repetitive pattern. Start with the ball in the center of the cones. When ready, roll the ball
forward through the front two cones with the sole of the right foot, 90 degrees to the right,
backward, and back into the center of the square. Switch feet and roll the ball through the
left side of the square using the sole of the left foot, backwards, to the right 90 degrees, and
forward through the bottom two cones. Immediately, switch feet, and perform the square
pattern around the bottom right cone using the sole of the right foot, switch feet again, and
perform the square pattern around the front left cone using the sole of the left foot.
218
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Drill: Create a short line of about 5 cones extending towards the halfway line from the corner
of the 18 yard box. Walk 5 yards into the center of the field and place two cones to make a
square with the cone weave. Start at the corner of the 18 and weave through the cones with
the right foot, as soon as you exit the last cone, dribble over to the opposite side, round the
cone, dribble at the other cone, cut the ball sharply inside the field, and hit a finessed shot to
the far post. When you use the left foot, you will have to shift the square over to the right
side of the field.
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S
T
A
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R
S
T
E
P
R
O
L
L
D
R
I
L
L
Drill: Create the following pattern by placing each cone about 5 yards away from each other
in a stair step pattern. The drill above is set up for the right foot. When ready, you will dribble
normally during all the parts with the black arrow, and roll the ball with the sole of the foot
during all the parts with the grey arrow.
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S
T
A
T
I
O
N
A
R
Y
C
R
O
S
S
Drill: Exactly as it sounds. Place the ball towards the corner of the field, take a few steps
back from the ball, find your target, and whip in a cross. I like to put a lacrosse goal inside of
a bigger goal inside the box so I can aim at something and have a big goal to collect all of
my crosses.
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T
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C
O
N
E
D
R
I
L
L
Drill: Create a giant letter “T” by placing 4 cones so that each section is about 10 yards long.
Start at the base of the T, dribble towards the center cone, round it to the left, dribble out to
the left cone, round it 180 degrees, and dribble all the way to the right cone, round it 180
degrees, dribble back to the center, round it 90 degrees to the left, and dribble back to the
starting position.
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T
A
P
,
T
A
P
,
R
O
L
L
Drill: A very simple tight space dribbling pattern that should just be done as quickly as
possible. You will tap the ball with the instep of your right foot 45 degrees forward and to the
left, then you will tap the ball 45 degrees forward and to the right using the instep of your left
foot, then roll the ball back 45 degrees to the left using the sole of your right foot. Then
repeat the process the, but all reversed. The pattern should be tap, tap, roll, tap, tap, roll,
etc. and should be done as quickly as possible.
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T
I
G
H
T
C
O
N
E
W
E
A
V
E
Drill: This is just like a normal cone weave that you have seen me do a thousand times, but
done in very tight quarters so the cones are even closer together. You will go very slowly
through the cones, but just focus on making as many sharp and tight touches as possible.
Once you get to the end of the line, simply turn around, and come back through the cones
until you reach your starting position.
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T
I
L
G H T
O O P E
C
D
O
N
D
E
O U
W E A
B L E
V
E
G
A
T O
T E
Drill: Create a tight, straight line of cones and dribble through them using a single foot as
sharply as possible. Try to take many touches as quickly as you can! Once you exit the last
set of cones in the cone weave, dribble at the far cone placed 1-3 yards away (depending on
your space) while dribbling the ball. Once you get to the cone, round the cone sharply using
the outside of your foot, and dribble back as fast as you can to the gate at the start of the
cone weave. Once you get there, instead of cutting the ball and stopping, round the cone
again using the outside of your foot and accelerate to the other gate and this time stop the
ball using the outside of your foot in the final gate.
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T
T
I
I
G
G H
H T
T
R
C O N E
O N A L D
W
I
E
N
A
H
V
O
E
D
T O
R I L
L
Drill: Create a tight, straight line of cones and dribble through them using a single foot as
sharply as possible. Try to take many touches as quickly as you can! Once you exit the last
set of cones in the cone weave, immediately enter into a Ronaldinho drill where you will
dribble around anyway that you want for 30 seconds.
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H
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U
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B
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K
D
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L
Drill: Place two cones 3 yards away from each other and start inside one of the cones with
the ball at your feet. When ready, start to dribble at the other cone using sharp and tight
touches, once you get close to the cone, perform a sharp cut, and head back to your starting
location.
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R
G H T
O N A L
D
D
I
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R
N
E
H
C
O
T
I O N A L
D R I L L
Drill: Just like the Ronaldinho Drill that you have seen a thousand times, this is just done by
creating more of a oval/rectangular shape instead of a circle. Make sure that you place the
cones closer than you normally would. In this drill we are looking to move through the cones
slower, but sharper! Your will start on one side of the cones and dribble though the cones as
creatively as possible in the general direction towards the other side.
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T
I
G
H
T
N
U
T
M
E
G
D
R
I
L
L
Drill: Just like the Nutmeg Drill, but all the gates are just 1-2 yards apart from each other.
Remember that you must roll the ball through as if you are nutmegging the cones. You’ll
basically be dribbling to each set of cones, rolling the ball through using the sole of your foot,
then dribbling to the next cone until you get to the end.
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T
I
G
H
T
V A R
D R I
I E
L L
D
G
A
T
E
Drill: This is the exact same thing as the 40 yard Varied Gated sprint, but all the gates are
only 1-2 yards apart instead of 10 yards apart. You will randomly place your gates on the
ground so that you have to alternate between going straight or left/right at varying angles.
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H
T
Z
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W
G
E A
Z A G
V E
C
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N
E
Drill: Just like the normal Zig Zag Cone weave, but in tight quarters. All of cones will only be
1-2 yards apart from each other. You are then going to weave around the drill on the
outsides of every cone. When you finish the drill and get to the other side that is 1 set,
repeat until you finish the total number of sets required.
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T
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H
T
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T
I G
O
Z A G
S H O T
T O
O N
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A
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D
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N
H
O
L
Drill: Place 4-5 cones in a zig zag formation so that each cone is about 5 yards apart from
the other cones. (This diagram is not really to scale) I like to start my zig zag cone weave
around the bottom of the circle and start my Ronaldinho drill right at the top of the semicircle of the 18 yard box. You will zig zag around the cones sharply, enter into the
Ronaldinho drill for 15-20 seconds, exit, tap the ball out to your side, and fire a shot on goal.
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S
Both: Start with the ball on the ground and between your feet. When ready, tap the ball 45 degrees in
front of you and to your left with the instep of your right foot. As soon as it gets 6-12 inches away from
you, stop the ball with the sole of your right foot and drag it back to the center of your body. Stop its
momentum with the instep of your right foot. Then, repeat the same process with the left foot, but this time
tapping it out to the right. Keep repeating over and over again
R/L: Tap the ball out to in front and to your right side using the outside of your right foot, then quickly pull it
back to its origin using the bottom of your right foot. Now, tap it out in front and to your left side and pull it
back using the bottom of your foot again. You should be drawing out a V shape with the ball. I usually do
some hops on my left, as I find that helps me perform the drill. Repeat with your left foot. (Both of these
drills can be seen in Episode 13 of the Life of a Pro series on my YouTube Channel (Become Elite).
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L
J
U
G
G
L
E
1 Touch Wall Juggle: You will stand a few yards away from a wall and using only one touch juggle the ball
against the wall. Feel free to use either foot and in any order that you please (it does not have to be
alternating).
1 Touch Wall Juggle - Alt Foot: Same as above, but you must switch feel feet between each juggle (left,
right, left, right, etc.)
2 Touch Wall Juggle: You will stand a few yards away from a wall and using only two touches juggle the
ball against the wall. Feel free to use either foot and in any order that you please (it does not have to be
alternating).
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2 Touch Wall Juggle - Same Foot: Same as the aforementioned drill, but you must trap the ball with the right,
pass the ball against the wall with the right, then trap the ball with the left, pass the ball against the wall with
the left, repeat.
2 Touch Wall Juggle - Alt Foot: Same as the aforementioned drill, but you must trap the ball with the right,
pass the ball against the wall with the left, then trap the ball with the left, pass the ball against the wall with
the right, repeat.
Feet Only, Wall Juggle - Unlimited Touch: No rules except that you must only use your feet when juggling.
You can juggle the ball any number of times before passing it off the wall.
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W
A
L
L
P
A
S S
R O
T
L
O
5
Y
A
R
D
L
Drill: A very simple drill. You will stand 4-5 yards away from a wall with a ball at your feet.
When ready, fire in a pass with your right foot firmly against the wall so that it rebounds back
to you with some pace. Trap the ball at your feet and then using the sole of your right foot,
roll the ball 5 yards to your left. Once you have traveled 5 yards, hit the pass against the wall
with your left foot, trap the ball as it comes back to you, and roll the ball 5 yards to your right
using the sole of your left foot. Keep repeating for the required time/reps.
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X
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B
O
X
Drill: Create a 5x5 yard box by placing 4 cones on the ground. Stand on the outside of the
bottom left cone facing up towards the top left cone. When ready, you will perform bell taps
by passing the ball back and forth using the insteps of both feet as quickly as possible
inching forward slowly with each tap. Once you get past the top left cone, you will perform
ball taps on top of the ball while slowly rolling it backwards to the bottom right cone. Then
you will repeat the process of performing Bell Taps up to the top right cone and Ball taps
backwards to the bottom left cone.
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Z
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G
Z
A G
R E V
C O
E R S
N
E
E
T
W E A
U R N
V
E
-
Drill: Set this drill up just as you would set up a normal cone weave drill. When ready, you
will dribble directly at the first cone using your right foot. As soon as you reach the cone,
instead of rounding it, you will continuous cut the ball using the outside of your right foot until
you are facing the next cone. You will quickly dribble forward using your left foot now, and
repeat the multiple cuts at the next cone with the outside of the left foot. Repeat the process
at every cone.
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Z
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G
Z
A
G
G A
C O N
T E D
E
P
W E A
A S S
V
E
T
O
Drill: Place a cone on the ground then walk out five yards 45 degrees in front of you and to
your right and place another cone. Turn 90 degrees to your left and place another cone 5
yards away. Turn 90 degrees to your right and repeat until you have 6 cones in a zig zag
formation with 5 yards between each cone. Finally, place a two cones a yard apart from
each other 10-20 yards away from the end of the zig zag cone weave. When ready, dribble
around the cones of the zig zag cone weave until you round the final cone. Pick up your
head, find the goal, and hit a pass with the instep of your foot through the goal.
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Z
I
G
Z
A G
S L O
C O N E
T T E D
W E A V
S H O T
E
T
O
Drill: Place a cone on the ground then walk out five yards 45 degrees in front of you and to
your right and place another cone. Turn 90 degrees to your left and place another cone 5
yards away. Turn 90 degrees to your right and repeat until you have 5-10 cones in a zig zag
formation with 5 yards between each cone. You are then going to weave around the drill on
the outsides of every cone and when you get to the end perform a dip of the shoulder, push
the ball the other way, and hit a shot with more of the instep of your foot into the bottom
corners of the goal.
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Z
I
G
Z
A
G
S
W
O
O
P
D
R
I
L
L
Drill: This is just like the Figure 8 - Swoop Drill where you drag the ball around the cone
using the instep of you foot, but instead of staying stationary between two cones you will be
working your way around a cone weave. Grey lines indicate where you will be dragging the
ball and black lines indicate where you will switch feet.
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P
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L
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C
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E
1
0
Y
A
P
R D
B
O I N T
U
R S T
F R O
S T A N C E
M
3
Drill: Start at the zero yard mark in a three point stance. If you do not know what a three
point stance is Google it. It is the sprinter stance that NFL football players start in before they
perform the 40 yard dash. When ready, you will just burst out 10 yards as fast as you
possibly can focusing on exploding with every step you take.
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1
0
Y
A
R
D
B
U
R
S
T
R
E
P
E
A
T
S
Drill: Drill: Start at the zero yard mark. When ready, burst out 10 yards as fast as you can. As
soon as you have sprinted 10 yards, immediately decelerate and slowly jog another 10
yards. As soon as you slowly jog 10 yards, burst out another ten yards. You will repeat this
pattern until you have run 100-120 yards or roughly the full length of a soccer field.
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B
A
1
C
0
K
Y A R D
W A R D
F
S
O R W A R
H U T T L E
D
,
(
5
X
)
Drill: Start at the zero yard mark in a standing position. When ready, you will sprint out 10
yards as fast as possibly can. As soon as you have sprinted 10 yards you will stop on a
dime, and back pedal back 10 yards to your starting position. As soon as you reach the zero
yard mark you will repeat the process. You will perform 5 total up-backs.
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2
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F
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G
U
R
E
8
Drill: Place two cones about 15-20 yards away from each other. You will start at either end
and when ready, you will sprint out towards the opposite cone, round the cone as sharply as
possible, sprint back towards the opposite side of the opposite cone, round the cone the
opposite direction and repeat until you have performed two full figure 8’s.
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3
B
A
C
K
S
P E
P R I
D
N
A
T
L
S
T
O
Drill: Start at the zero yard mark facing backwards. When ready, you will backpedal 3-4
steps as quickly and sharply as you possibly can. As soon as you hit your 3rd or fourth step
(depending on which foot you started with) you will turn to the side listed and sprint out
30-40 yards. The focus on this drill is making the transition from back pedal to sprint as fast
as possible.
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3
B
R
O
Y
A
A
D
R
J
D
U
S
M P S
P R I N
T
T
O
2
0
Drill: Start at the zero yard mark facing forwards. When ready, you will perform 3 broad
jumps trying to jump out as far as you possibly can while limiting the time between each
jump. It should be continuous, jump, land, jump, land, jump, land. Then as soon as you hit
the ground after your third jump, you will sprint out 30-40 yards.
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3
S
H
U
F
F
L
E
S
T
O
S
P
R
I
N
T
Drill: Start at the zero yard mark facing sideways. When ready, you will shuffle three times
as explosively as possible. As soon as you finish your third shuffle you will sprint out 30-40
yards. The focus on this drill is making the transition from side shuffle to sprint as fast as
possible.
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3
V
E
R
T
I
Y
C A L
A R D
J U M P S
S P R I N T
T
O
3
0
Drill: Start at the zero yard mark facing forwards. When ready, you will jump up off of two
feet as high as you possibly can. As soon as you land, you will squat down slightly and
perform the next jump without rest in between. As soon as you land from your 3rd jump you
will sprint out 30-40 yards.
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4
0
Y
A R D
P O I N
D
T
A S H
S T A
F
N
R O
C E
M
3
Drill: Start in the three-point stance (The stance that American Football players start in
before they do their 40 yard dashes for the NFL combine) and sprint out 40 yards in the best
time possible!
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4
0
Y
A
R
D
S
P
R
I
N
T
Drill: Start in a standing position at the zero yard mark and on go, explode out and sprint 40
yards as fast as possible.
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5
Y
A
R
D
Y A
S
R
H
D
U
T
S
T
P
L
R
E
I
T O
N T
1
0
0
Drill: Start at the zero yard line and when ready, sprint to the 5 yard line and back, then
immediately turn and sprint 100 yards. Do not come back to zero after the 100 yard sprint!
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B
A
L
L
T
A
P
S
Drill: Tap your sole of your foot on top of the ball and then hop up slightly and switch your
feet quickly. Repeat as fast as possible tapping the top of the ball with your alternating feet.
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B
R
O
A
D
D
J
I
S
U M P S
T A N C E
F
O
R
Cont.: Start with a slightly wider than shoulder width stance, squat down, explode out and
forward as far as you can, land on both feet, and immediately jump again. Repeat for the
required reps.
Reset: Start with a slightly wider than shoulder width stance, squat down, explode out and
forward as far as you can, land on both feet, gain your balance, stand up fully and repeat for
the required reps.
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C
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R
C
L
E
D
B
R
A
I
C
L
K
L
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C
U
T
Drill: Go to the center circle of a soccer field or create your own circle by placing cones to
create a circle with a 10 yard radius. Then start anywhere on the circle and sprint around as
fast as you can. As soon as you reach your starting point, sharply cut and turn and sprint
around the circle in the opposite direction.
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C
O
N
E
W
O
R
K
Drill: This is just like doing movements through a speed ladder, but using cones as the
ladder. If you have a ladder, then by all means use it!
2 Steps in each: You will run over the cones, taking two steps in between each set of cones.
Lateral 2 Step in each: You will face sideways and take two steps in between each set of
cones while bringing your knees up to your waist with every step.
Icky Shuffle: Start on the left side of the ladder/cones and perform the following pattern:
Right foot in, left foot in, right foot out of right side, left foot in next set of cones, right foot in,
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left foot out of left side of cones, right foot in next set of cones, etc. Look up Icky Shuffle on
YouTube to see a visual example of this!
Lateral 2 in, 2 out: Start on the left side of the ladder/cones facing into the cones so that the
line extends off to your left. When ready, you will step forward and into the first set of cones
with your left foot, step into the set of cones with your right foot, step back out of the set of
cones with your left foot, step back out of the cones with your right foot, step forward into the
next set of cones with your left foot, and repeat. You will also perform this leading with the
right foot.
2 Step in each High Knees: You will run over the cones, taking two steps in between each set
of cones while bringing your knees up to your waist with every step.
Forward, Backward: The same as “2 steps in each”, but you will go two squares forward, one
square back. The pattern is as follows: forward right one square, left into same square,
forward right one square, left into same square, backward right one square, backward left
into same square, repeat.
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C
R
O
S
S
B
O
X
D
R
I
L
L
Drill: Create a 10x10 yard box by placing four cones on the ground. You will start at the
back left cone. When ready, you will sprint out 10 yards to the top left cone. You will then
side shuffle to the right all the way to the back right cone, then side shuffle to the left back to
the top left cone. Once you get back to the top left cone, you will turn to your right and sprint
to the top right cone. Next, you will side shuffle to your right to the bottom left cone and side
shuffle to your left back to the top right cone. You will turn and back pedal to the bottom right
cone, turn to your left and sprint back to the starting spot. It is complicated, but the diagram
above is color coordinated. Black = sprint, Grey = side shuffle, and Red = back pedal.
259
F
I
G
U
R
E
8
D
R
I
L
L
Drill: Set up the figure 8 pattern as shown above so you create two 10x10 yard boxes that
share one side. When ready, sprint out from the corner of the figure 8, round the middle
cone, sprint across the middle, round the opposite middle cone, sprint forward to the corner,
round the square until you get back to the middle, round the middle cone, sprint across the
middle again, round the cone and sprint around the first square until you get back to your
starting position.
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H
A
L
F
F
I
E
L
D
S
P
R
I
N
T
Drill: Simply start on the end line of a full size field and when ready, sprint out to the half-field
line as quickly as possible.
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H
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G
H
S
K
I
P
S
For Height: Just like normal skips, but try to jump as high as you possibly can each skip.
For Distance: Just like normal skips, but try to jump as far as you possibly can each skip.
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J
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M
P
I
N
Y
G
A
L
R
D
U
N
B
G E
U R S
T
O
1
0
T
Drill: Start in a lunge position, lunge down so that your knee almost hits the ground, explode
up so that you gain air, quickly switch both your feet, land and repeat until you have
performed 2 jumping lunges with each leg forward. As soon as you land from your fourth
total jumping lunge, sprint out 10 yards as fast as you possibly can go.
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J
U
M
P
I
N
G
L
U
N
G
E
S
Drill: Start in a lunge position, lunge down so that your knee almost hits the ground, explode
up so that you gain air, quickly switch both your feet, land and repeat
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K
N
E
E
H
O
C
P
U
T
T
-
O
B A
1 5
C K
Y
A
R
D
Drill: This is a great drill to work on general explosiveness. Start at the zero yard mark on
your knees. When ready, you will jump up off your knees without using your hands, then
explode out 15 yards, touch the 15 yard line with your hand, then cut, and explode back to
the start.
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K
N
E
E
H
O
P
S
T
P
R
O
I N
3
0
Y
A
R
D
T
Drill: This is a great drill to work on general explosiveness. Start at the zero yard mark on
your knees. When ready, you will jump up off your knees without using your hands, then
explode out 30 yards as fast as you possibly can.
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K
N
E
E
T
U
C
K
J
U
M
P
S
Drill: Just like Vertical Jumps for Height, but at the top of the jump, tuck your knees upwards
to your chest.
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K
N
E
E
T
U
C
B
K
U
T O
R S T
5
Y
A
R
D
Drill: Just like Vertical Jumps for Height, but at the top of the jump, tuck your knees upwards
to your chest. Perform three Knee Tuck Jumps and as soon as you land on the ground from
your third jump, sprint out 5 yards as explosively as possible.
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L
O
N
G
J
U
M
P
Drill: Just like the long jump in the Olympics. You will sprint as fast as you can and then jump
off of one leg as far as you possibly can. Since there is no sand pit, you will land on both
feet.
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O
B
S
(
T
F
A C L
O R W
E
A
H O
R D )
P
S
Drill: Be very careful with this drill! Challenge yourself, but don’t pick an obstacle that you
aren’t going to be able to clear. Find an obstacle that is a good height for your to comfortably
jump over. Stand facing it and when ready, jump off two feet forward over the obstacle, land
on two feet on the other side, hop and turn around, and repeat the jump forward over the
obstacle again. Keep repeating this pattern until you have completed the reps/time.
270
O
B
S
T
A
C
L
E
H
S
O
I D
P
E
S
)
(
S
I
D
E
T
O
Drill: Be very careful with this drill! Challenge yourself, but don’t pick an obstacle that you
aren’t going to be able to clear. Find an obstacle that is a good height for your to comfortably
jump over sideways. Stand next to it facing sideways and when ready, jump off two feet
sideways over the obstacle, land on two feet on the other side and repeat the jump sideways
over the obstacle again. Keep repeating this pattern until you have completed the reps/time.
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O
N
E
L
E
G G E D
D I S T A
H
N
O P
C E
S
F
O
R
Drill: Stand on one leg, squat down slightly and jump as far as you possibly can while
landing on the same leg. Without taking a break, jump forward off the same foot again
landing on the same foot, and keep repeating the process.
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Q
U
I
C
K
H
O
P
S
Side to Side: Stand sideways next to a line on the field. When ready, you will quickly jump
sideways over to the other side of the line, then immediately jump back over again. Repeat
as fast as you possibly can. The goal of this is to get as many jumps in as possible during a
set amount of time, not to jump as high as possible.
Forward, Backward: Stand behind a line on the field facing it. When ready, you will quickly
jump forwards over to the other side of the line, then immediately jump backwards over the
line again. Repeat as fast as you possibly can. The goal of this is to get as many jumps in as
possible during a set amount of time, not to jump as high as possible.
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Drill: Start at the zero yard line and when ready, sprint to the 5 yard line and back, then
immediately turn and sprint to the 10 yard line and back, repeat again at the 5 yard line and
back. This should be as sharp and explosive as possible!
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Drill: This is the shuttle run, but with a little twist. You will sprint forward to every cone, but
you will back pedal as fast as possible back to the zero yard mark. Start at the zero yard line
and when ready, sprint to the 5 yard line and back pedal to the zero, then immediately sprint
to the 10 yard line and back pedal back, repeat again at the 15 yard line and back, then at
the 20 yard line.
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Drill: Start at the zero yard line and when ready, sprint to the 5 yard line and back, then
immediately turn and sprint to the 10 yard line and back, repeat again at the 15 yard line and
back, then finally sprint out 40 yards. Do not come back to zero after the 40 yard sprint!
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Drill: Place the cones in the formation above so that each cone is 1 yard apart from each
other laterally and 10 yards away from the cones on the other side. Start on the outside of
the first cone and when ready, sprint 10 yards to the cone on the opposite side, sharply
round the cone to the right, and sprint back through the 1st and 2nd cone, round the cone to
the left and sprint back to the other side. Keep repeating this pattern until you exit the last
set of cones!
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Drill: Find a stair step or curb or something about 6 inches off the ground. When ready, you
will quickly tap your right foot on the step, then quickly hop up, switch positions of your feet,
and tap the stair with your left foot. You will repeat this as fast as possible for the given
duration of time. Try to focus on moving your hands like a sprinter and being sharp and
explosive with every movement.
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Drill: Start on the zero yard mark on your stomach. Your chin should be right on the 0 yard
line. When ready, hop up to your feet as quickly as possible and sprint out 30 yards as fast
as you possibly can.
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Drill: Create a giant letter “T” by placing 4 cones so that each section is about 10 yards long.
Start at the base of the T, sprint towards the center cone, round it to the left, sprint out to the
left cone, round it 180 degrees, and sprint all the way to the right cone, round it 180 degrees,
sprint back to the center, round it 90 degrees to the left, and sprint back to the starting
position. This is just like the T-Cone drill in the soccer program, but done without the ball.
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Drill: (This drill is described from a right footed perspective, you can also switch feet if you
prefer) You will simply run as fast as you can in a straight line and then jump off of your left
leg and land as far as possibly on your right leg. Upon landing on your right leg, you will
immediately jump off the right leg and land on the left leg covering as much distance as
possible, the once again, jump off the right leg, this time landing anyway you prefer. The
goal is to cover the most ground from the first jump to the last landing. Watch a triple jump
from track and field on Youtube if you are having trouble imagining this.
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Cont.: Start in an athletic stance with your feet slightly wider than shoulder width apart.
When ready, squat down slightly, then jump up as high as you possibly can. As you come
back down, immediately start the motion of squatting down and jumping up again. It should
be continuous!
Reset: Same as above, but take your time to reset yourself before each jump.
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Drill: Place 4 cones on the ground to create a 10x10 yard Box. Then, place a cone in the
center of the box and start in the center and sprint forward to the first cone, touch the cone
with your hand, then backpedal back to the center cone. As soon as you reach the center
cone, shuffle out to your right to the right cone, touch it with your hand, and shuffle back to
the center cone. As soon as you reach the center cone, back pedal back to the back cone,
tap it with your hand, and sprint forward to the center cone. Finally, shuffle left to the left
cone, touch the cone with your hand and shuffle back to the center cone.
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Drill: Just like the Zig Zag Cone weave, but without the ball and you will cut back and repeat
everything the opposite way. Place 8-10 cones on the ground in a zig zag formation so that
each cone is about 5-7 yards away from the cones next to it. Start at either end and when
ready, sprint out and round each cone as sharply and quickly as possible. As soon as you
get to the last cone, round it 360 degrees and repeat the weave all the way back to the
starting position.
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Drill: Start at the end line of a standard soccer field. When ready, sprint out to the 18 yard
box, cut at the line, and sprint back, cut at the end line, sprint out to the half line, cut at the
line, sprint back to the end line, cut again at the line, sprint out to the opposite 18 yard box,
cut at the line, sprint back to the original end line, cut at the line, then sprint all the way to the
opposite end line, cut at the line one last time, and then sprint back to the starting position.
This should be done as fast as possible!
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