Week 11: Individual Technical Training for Soccer Success | JR7 SOCCER

Welcome to Week 11 of Your Individual Technical Training! ⚽️

You’ve come this far—let’s keep the momentum going!
This week, we’re laser-focused on three essential skills: sharpening your ball control, perfecting your passing accuracy, and taking your dribbling to the next level. Each drill is designed to push you outside your comfort zone and build confidence with every touch. Now’s the time to level up—let’s make it count!

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

   • 1 Touch, Feet, Thigh, Head or 1 Bounce Alternating Feet 

2. Wall Ball

   • 1, 2, or 3 Touch, Dynamic Variation

3. Technical: 

   • JR7 Single Foot Variation #2 (Right Foot & Left Foot)

4. Freestyle Juggling

   • Freestyle or 1 Bounce

5. 1 v 1 Move

   • Step Over + Scissor
     
     • Setup: Dynamic Y (4 Cones)

Stay Consistent and Focused

This week is all about focus and growth. Stay committed to the process, and you’ll see real gains in your touch and control. Every rep matters—each one moves you closer to your goals. Trust the grind, stay locked in, and let’s make it happen! 🚀

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