cya pro u11-u12 practice week 6 · in your room, living room, garage, front yard, back yard. a...

U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program

Each week players who want to work on their own can follow the CYA Weekly PRO Practice. The PRO Practice has three components:

Practice

Reflect

Observe

• The Practice portion of the PRO Practice will be an age appropriate skill that can be practiced at home in the backyard, open room, garage, etc. incorporating dribbling, shooting, moves, and so on. Players doing this work on their own outside of their team and academy sessions they are missing due to the coronavirus will make a significant difference in a player’s overall skill development during these trying times. We want to encourage players to do this work on their own as it will also help enhance their fundamental skills as players while also staying busy!

• The Reflect portion of the PRO Practice will ask the players to review the work they did

during the activities outlined for that day. An example would be that they can talk about/reflect on a component of the activity they feel they did very well. Also, we may ask them to reflect on a game they remember, where they can identify an area they feel they need to work on based on that memory. Finally, it could be a general question about the game. Getting players to evaluate themselves can help broaden their game intelligence, and make them smarter players.

• The Observe portion of the PRO Practice will provide the players to watch a video (or

videos) on YouTube. They will either be highlights for a specific skill, highlights from a recent game, or even a portion of a very competitive game. Watching the game and learning from observations is vital to the success and development of a growing player.

U11-U12 WEEK 6 WORKOUT BELOW


Monday - Week 6 - Practice Activity 1: ACTIVITY OBJECTIVE

Wall Sits

EQUIPMENT A wall and a ball.

SET-UP

1. Watch the video to see appropriate form 2. Grab a ball, put it next to where you will be leaning

ACTIVITY PROCEDURE & PROGRESSION

1. Hold wall sit for 30 seconds 2. Take a 30 second break 3. Repeat steps 1 and 2 once 4. Hold wall sit for 30 seconds but motion large plus signs with the ball in your hands 5. Take a 30 second break 6. Repeat steps 4 and 5 once

How to Do a Wall Sit | Thighs Workout

( https://www.youtube.com/watch?v=XULOKw4E4P4 )


Monday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE

Wall Headers

EQUIPMENT A tall brick/concrete/ wall and a ball.

SET-UP

1. Stand about 1 yard from the wall with the ball in your hands

ACTIVITY PROCEDURE & PROGRESSION 1. Toss the ball about 1 yard up the wall 2. When it comes back down at you head it up the wall but try not to jump 3. Try to keep it in the air and head it back 30x, use your forehead and keep your eyes open. 4. Take a 2-minute break 5. Do the exact same drill but now jump to meet the ball, 30 reps again.

Soccer Heading Drills You Can Do Alone | Individual Soccer Training

( https://www.youtube.com/watch?v=n6zaTyOVWJw&t=45s )


Monday - Week 6 – Reflection: Why is it important to continue the drill even if you're tired?

How did you adjust through the drill to head the ball better?

Monday - Week 6 – Observation:

If You Want to Change the World, Start Off by Making Your Bed - William McRaven, US Navy Admiral

( https://www.youtube.com/watch?v=3sK3wJAxGfs )


Tuesday - Week 6 - Practice Activity 1: ACTIVITY OBJECTIVE

Warrior Training

EQUIPMENT Ball and Music

SET-UP

In your room, living room, garage, front yard, back yard. A variation workout with body and ball in

ACTIVITY PROCEDURE & PROGRESSION 1.First five minutes is your warmup. Jog in place, high knees, butt kicks and a few leg kicks. Then stretch. 2.Ball work. Basic Inside to outside touches. Touch the backside of the ball and continue to move with it. Quick feet. Make sure not to have your plant foot in the way, keep it behind you. 3.Push-ups and sit ups. Depending on your strength do a few push-ups, then do sit ups, then repeat for 5 minutes. Example being 10 push-ups, 25 crunches, 25 toe touches and 25 other style of abs. Then go back to push-ups. Do 4 sets. 4. Do your right foot for 30 seconds, then your left foot. Rest for a few seconds then repeat the cycle for a total of 5 minutes. 5. Leg strength. Two footed jumps over the ball for 30 seconds, then rest for 15 seconds. Repeat cycle for 5 minutes.


Tuesday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE

25's

EQUIPMENT Ball and 6 to 10 cones or 6 to 10 shirts

SET-UP

Separate 5-10 cones five yards apart


Weave the ball through the cones using the inside of your feet 5 times. Repeat this drill by alternating between the outside of foot 5 times and inside of your feet 5 times. Both feet 5 times. 5 times using all parts

of foot


Tuesday - Week 6 – Reflection: How many times were you able to touch the ball in 5 minutes?

What foot were able to dribble better and why?

Tuesday - Week 6 – Observation:

Best Football Skills 2019/20 #13

( https://www.youtube.com/watch?v=75cDHPu2ODQ )


Wednesday - Week 6 - Practice Activity 1: ACTIVITY OBJECTIVE

Ball control/footwork

EQUIPMENT A ball, 4x4 space with cones/socks/etc.

SET-UP

Do each activity 20 times getting lots of touches on the ball. Refer to first video for activity 1-5, refer to second video for Brazilian toe taps


1. 20 toe taps 2. 20 tik-toks 3. 20 pull pushes with right foot 4. 20 pull pushes with left foot 5. 20 inside outside touches 6. Brazilian toe taps

Soccer Drills At Home: Ball Control, Footwork & Passing Drills

( https://www.youtube.com/watch?v=g4KCpzTkHto )

Brazilian toe taps tutorial (Soccer Dance) warm-up

( https://www.youtube.com/watch?v=hi4hR4z1_Sg )


Wednesday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE

Pull backs

EQUIPMENT A ball, 4x4 box with cones/socks/etc.

SET-UP

REPEAT EACH PULLBACK 20 times, 3 reps of each. Follow YouTube video in order of pullbacks, refer to the video to help with visual instructions


1. forward/back rolls 2. right to left rolls 3. Brazilian rolls 4. straight line V taps 5. Double V taps 6. double V taps outside 7. Pullback inside cut 8. Pullback half Cruyff

Full Soccer Training in a Tiny Box

( https://www.youtube.com/watch?v=CgsymJy0RJk )


Wednesday - Week 6 – Reflection: Which was your favorite pullback? When do you think it's an appropriate time for a pullback?

How many touches do you think you got during the entire session? Was it helpful for your touch?

Wednesday - Week 6 – Observation:

Funny Soccer Football Vines 2020 ● Goals l Skills l Fails

( https://www.youtube.com/watch?v=A61hR31dqLE )


Thursday - Week 6 – Practice Activity 1: ACTIVITY OBJECTIVE

Brain Games: spatial awareness and memory

EQUIPMENT None

SET-UP None


Watch the video and try the activity

Brain Games- Sensory Mnemonics

( https://www.youtube.com/watch?v=u3j7lv8OaI0&feature=youtu.be )


Thursday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE

Full body ladder workout

EQUIPMENT bodyweight, objects around house like water bottles and sofa/chair/coffee table

SET-UP

10x10 space around/near your sofa/chair/coffee table


Follow video in the link

FULL BODY LADDER WORKOUT

( https://thebettyrocker.com/full-body-ladder-workout/ )

Thursday - Week 6 – Reflection: In the Brain Game, were you able to recognize what objects were removed, or at least where the object

was?

How is the skill of knowing/remembering where things are/were important in soccer?

Thursday - Week 6 – Observation:

PLAYERS CHOICE!! Go to YouTube and watch a game of your favorite player/team.


Friday - Week 6 - Practice Activity 1: PRACTICE 1 ACTIVITY

10 Min Soccer Cardio Blast

EQUIPMENT soccer ball

SET-UP

watch video, small area to work inside or outside w/ ball

ACTIVITY PROCEDURE & PROGRESSION WATCH VIDEO; 30 seconds each Foundation, up an back, side to side, drags, up and back, side to side, tap and pull, tap and roll, drag laces, squeeze push, combine the two, right foot drags, up and back, side to side, left foot drags, up and back, side to side, roll in and out, tap-tap roll, laces x3 drag x6

10 Minute Soccer Cardio Blast | YFutbol

( https://www.youtube.com/watch?v=o8ajiHDCf18&feature=youtu.be )


Friday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE

watch soccer players talk about Soccer!

EQUIPMENT TV/Laptop/Tablet/Phone & a Ball

SET-UP

an area quiet enough to think and reflect.

ACTIVITY PROCEDURE & PROGRESSION watch interviews of soccer players discussing their path to pro. ask yourself the following: what did they

have to do? how did they plan? how did they train? Can I do the same to achieve my goals, soccer or not? *example provided.

Cristiano Ronaldo SC interview: 'The best players

always follow the best players'

( https://www.youtube.com/watch?v=74Z6M7ROPWs )

Friday - Week 6 – Reflection: Was it difficult performing the pull backs with little space?

Did you learn any new pull backs or speed moves?

Friday - Week 6 – Observation:

A Brief History of David Beckham

( https://www.youtube.com/watch?v=Pkb2v3IhRJI )

cya pro u11-u12 practice week 6 · in your room, living room, garage, front yard, back yard. a...

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