Week 12: Individual Technical Training for Soccer Success | JR7 SOCCER

Welcome to Week 12 of Your Individual Technical Training! ⚽️

You’ve put in the work to get here—now it’s time to push even harder!
This week, we’re zeroing in on three key areas: enhancing your ball control, fine-tuning your passing precision, and elevating your dribbling skills. These drills are built to challenge you, refine your technique, and boost your confidence with every rep. Let’s lock in and level up—your progress starts now! ⚽🔥

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

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

2. Wall Ball

   • 1, 2, or 3 Touch, Stationary Variation

3. Technical: 

   • Triple Push Pull (Right Foot & Left Foot)

4. Freestyle Juggling

   • Freestyle or 1 Bounce

5. Dynamic Dribbling

   • Box Dribbling
     
     • Setup: Box (4 Cones)

Stay Consistent and Focused

This week is about locking in and leveling up. Stay dedicated to the process, and you’ll see noticeable improvements in your touch and control. Every rep counts—each one brings you closer to your goals. Embrace the work, trust the grind, and let’s crush it! 🚀

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  

**********
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