Week 10: Individual Technical Training for Soccer Success | JR7 SOCCER

Welcome to Week 10 of Your Individual Technical Training! ⚽️

You’ve made it this far—great work! Now it’s time to push harder and take your game to the next level. This week, we’re zeroing in on critical skills: improving ball control, mastering precise passing, and elevating your dribbling technique. Every drill is crafted to challenge you and build confidence with each touch. Let’s get after it!

PHASE 1 - INITIATE

This warm-up phase activates your muscles and prepares for an intense session. Complete each set of Exercises 1, 2, and 3 as a circuit, with 1 minute of rest between sets.

1. Two Cones, 10 Yards Apart

   • Start with jogging, shuffles, cariocas, and other movements to improve agility and get your body moving.

2. Dynamic Stretches

   • Perform essential stretches to prepare muscles for intensity, enhancing flexibility and reducing injury risk.

3. Line Hops

   • Use these hops to build footwork precision and coordination, which are vital for quick movements on the field.

PHASE 2 - IGNITE

Phase 2 ramps up with technical exercises focused on dribbling and touch. Complete each set of Exercises 1 through 5 as a circuit, with 1 minute rest between sets.

1. Technical Work

   • Choose between the 7-Cone Line and 5x5 Box. These drills develop close control and help you weave through defenses easily.

2. Active Rest (3 Minutes)

   • Practice freestyle or one-bounce juggling to maintain touch while taking a breather.

3. Toe-Taps

   • Engage in regular, sideswipe, and Brazilian toe-taps to boost ball control.

4. Push-Ups

   • Strengthen your upper body to support powerful and balanced performance.

5. Dynamic Stretch

   • Wrap up with dynamic stretching to keep muscles loose and ready for more intense exercises.

PHASE 3 - IMPACT

Our Signature Circuit is all about refining your skills under pressure. It includes advanced juggling, wall ball drills, and dynamic 1v1 moves. Complete each set of Exercises 1 through 5 as a circuit (3 times), with 1 minute of work per exercise and 1 minute of rest between sets.

1. Juggling

   • Head or 1 Bounce Alternating Feet 

2. Wall Ball

   • 3 Touch Rhythm Laces - Right Foot & Left Foot

3. Technical: 

   • Triangle Weave Inside Feet (3 cones)

4. Freestyle Juggling

   • Freestyle or 1 Bounce

5. Dynamic Dribbling

   • Outside Inside Chop
     
     • Setup: Dynamic Diamond (14 Cones)

Stay Consistent and Focused

This week’s all about sharpening your skills and staying locked in. Stick with the process, and you’ll see real progress in your touch and control on the field. Embrace the grind—every rep gets you closer to your goals. Let’s make it count! 🚀

Free Resources:
📘 FREE Guide: The 7 Habits of Highly Effective Soccer Players
📕 FREE Guide: The Ultimate College Soccer Recruiting Roadmap

Programs & Coaching:
1️⃣ The Training Academy
2️⃣ The College Soccer Accelerator 
3️⃣ The Training App 

📲 Connect with JR7 SOCCER:
➡ Website 
➡ Instagram 
🔔 YouTube Channel  

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Suggested Equipment:

1. Riobol Technical Training Ball: https://www.riobol.com/shop/p/riobol 
1. Discount Code: JR7SOCCER
2. SKLZ Golden Touch Weighted Soccer Ball: https://amzn.to/3CKXw4D 
3. Kwik Goal Mini Disc Cones: https://amzn.to/4fGp6ic 
4. Hydro Flask Water Bottle: https://amzn.to/493amrb 
5. SportBi Ball Pump: https://amzn.to/4i28qmP 
6. Nike Academy Soccer Ball: https://amzn.to/3V3aSiP 
7. Salt Cleat Bag: https://amzn.to/4fInep8 
8. Digital Sports Watch: https://amzn.to/40Z7hq3 
9. SKLZ Speed and Agility Ladder Pro: https://amzn.to/4fI3RfT 
10. SKLZ Mini Resistance Bands: https://amzn.to/4fI3RfT 
11. SKLZ Massage Bar Rol​​ler Stick: https://amzn.to/3OpKbS0 
12. Trigger Point Foam Roller: https://amzn.to/4i7WVtW