U-13

Sample Practice Plan 2

A. Warm - Up:

Idea 1:  Have players take a lap with the ball. For half the lap (an end line and side line) they can only use the inside of their feet, on the second half they can only use the outside of their feet.

* Stretching occurs after the lap

Idea 2: Have them line up arms length apart on one side line. Jogging out 10yrds and back, high knees, kick butts with heels, side shuffle, left and right hand touch on your command, and running backwards.

* Stretching occurs after the run

B. General Technique:

Make a grid 30 x 30 or larger depending on the number of players

Dribbling: inside, outside and sole of the foot

* each player has a ball, all the players dribble among each other within the practice area

* the object of this exercise is to keep the ball constantly under control and to avoid bumping into the other players - no static training!

Add:

Option 1:  toe taps with the sole of the foot - have a 1min contest see how many times they can touch the ball - each tap is one point, have them keep track and ask for number at the end of the minute

Option 2: Inside to inside - they must stay in the place where they started as they hit the ball from the inside of one foot to the other - again have a 1 min contest to see how many times they can touch the ball - each inside of the foot touch is a point, have them keep track and ask for number at the end of the minute

Option 3:Place all players on the goal line. They must move the ball to the other goal line and back. However they must listen to the command of the whistle - whistle once = inside of feet, twice = shoe laces, three = outside. The player who returns first and has followed the commands correctly is the winner. Repeat as time allows.

C. Juggling Exercises:

Start simple and then get more complex as their touch improves. Work on one body part, encouraging them to get as many as they can.

Left thigh and right thigh - drop ball to right thigh, lift, let ball drop, lift and catch - then alternate between left and right thighs

Left foot and right foot - same as above, make sure toe is pointed and ankle is locked

* then add to the sequence - let ball drop to right thigh, lift, let ball drop to right foot, lift, let ball drop to left foot, lift, let ball drop to left thigh and catch . . . increase as touch improves

D. Trapping Techniques:

Make a grid 30x30 yards - have the players partner up and pick who is A and who is B. Player(s) A will have the ball and spread out around the outside of the grid, while Player(s) B will be inside the grid. For 1 minute B players will run (not jog) around the grid to different people receiving a ball in the air from player A - they are not to go from one player to the next, they should cut across the grid after every trap! The player switch places with their partners after 1 minute - they work for 1 min and rest for 1 min.

Sequence:

Option 1: Top of the Foot - they should bring their foot up to meet the ball to cushion it, as soon as the ball touches the foot they should drop it back allowing the ball to hit the ground at their feet and then pass it back to the feet of the tosser

Option 2: Thigh trap - they should bring their thigh up to meet the ball, cushion it and as soon as the ball hits the thigh they should drop it off allowing the ball to hit the ground at their feet and then pass it back to the feet of the tosser

Option 3: Chest Trap - they should meet the ball in the air, cushion it and as the ball hits their chest they should slightly cave in their shoulders and chest allowing the ball to drop to the ground at their feet and then pass it back to the feet of the tosser

Option 4:  Feet Trap- Each player has their own ball, they toss it up at first no higher than their knees. Trap the ball with the inside and outside of their feet. Key is to lean into the ball and as it is coming back toward the ground they will hit the ball with the inside or outside of the foot - the ball will go slightly to the side of their body. Have them stand and do it at first and then as they get comfortable they should jog, throw the ball up, trap it, take two or three dribbles and do it again. The higher the toss the more challenging the traps are.

Coaching Points:

* Maintain eye contact * move into the line of flight of the ball

* arms are in a comfortable position for balance * ball is cushioned on contact

* prepare ball for next move (dribble or pass)

E. Heading Technique:

Have the players partner up, each will do 5-10 headers and then switch

Option 1: Lying down on elbows - one partner tosses the ball while on their knees to partner on their stomachs, focus on them snapping their heads to get power to head ball back to their partner

Option 2: Crab position - hips are up making a flat table surface, as the ball is tossed they follow through with their hips and butt comes toward the ground

Option 3: Knees - use their arms to swing through for power - follow through all the way to where they are catching themselves with their hands as they fall toward the ground

Option 4: Standing: left foot forward, feet flat, right foot forward - incorporate all the principles just practiced, head snapping, hips following through and arms swinging through for power

Challenge 1: How many times can the player head the ball back and forth between them and their partner without it dropping or a player catching the ball.

Heading Directionally: Group of three, forming a triangle. Focus on getting around the ball and head it in the direction you want it to go - one person tosses while the other heads it to the third partner, they catch it and toss it to the next person - it goes around the triangle continuously - then switch directions of the drill

1 vs 1 Heading Game: Partners, one main goal - one person starts as the keeper (can use their hands) the keeper tosses the ball to their partner who is 5 yards away from the goal, they try to directionally head the ball into the goal the keeper is standing in - the keeper either saves or retrieves the ball puts it down in the middle of the goal and jogs backwards 5 yards away from the goal as the partner who just headed the ball jogs forward to become the tosser and goalkeeper. The game is continuous, play for 1-2 minutes and then switch partners, do three rounds.

5 vs 5 (or more): Split your team in half, make a 40x30 yard grid with two goals. Each team must catch and toss the ball as they progress down the field, they can only score off a header. If a team drops the ball they lose possession and its the other teams ball from that point, they can only run 5 steps forward after catching a toss, they can only intercept the ball when it is in the air, if they block a pass throw or header shot but do not catch it, it is still the other teams ball from where the ball landed.

Game:

"Simon's Head & Catch"  - Have the team form a circle, you are in the middle with the ball. You will toss the ball to them and either say "head it" or "catch it" - they must do the opposite of what you ask them to do. For example if you say "head it" they need to catch it and vice versa. You can have a practice round and then the next mistake they make they will need to sit or take a knee for the rest of the game.

Coaching Points:

* Contact ball flat on forehead
* Lock neck, keep upper body rigid
* Keep both eyes open and mouth closed
* Thrust forward from waist, arms for balance

F. Scrimmage / Cooldown: