Week 2: Individual Technical Training for Soccer Success | JR7 SOCCER

Welcome to Week 2 of Your Individual Technical Training! ⚽️

In Week 2, we’re building on your skills with structured exercises to refine your control, passing, and dribbling. Each phase targets different aspects of your development, from agility to technique, to ensure you maximize progress with every session. Let’s dive in!

PHASE 1 - INITIATE

Start by activating your muscles and preparing for more intense work with dynamic movement exercises. Complete each set of Exercises 1, 2, and 3 as a circuit, resting for 1 minute between sets.

1. Two Cones, 10 Yards Apart

   • Perform jogging, backpedals, and shuffles to warm up and engage core muscles.

2. Dynamic Stretches

   • Essential stretches, including hamstring and knee pulls, improve flexibility and prepare you for peak performance.

3. Line Hops

   • Line hops improve agility and balance, which are essential for sharp footwork and quick changes in direction on the field.

PHASE 2 - IGNITE

This phase intensifies with technical drills and builds your stamina. Complete each set of Exercises 1, 2, 3, 4, and 5 as a circuit, resting for 1 minute between sets.

1. Technical Work

   • Choose the 7-Cone Line or 5x5 Box for dribbling exercises that improve precision and control.

2. Active Rest (3 Minutes)

   • Keep moving with freestyle or one-bounce juggling to stay warm and maintain ball contact.

3. Toe-Taps

   • Enhance your touch with 30 reps of regular sideswipes and Brazilian toe taps.

4. Push-Ups

   • Build upper body strength to support stability and endurance.

5. Dynamic Stretch

   • Conclude with essential stretches to maintain flexibility and reduce soreness.

PHASE 3 - IMPACT

Our Signature Circuit focuses on technique, coordination, and real-game moves. Complete each set of Exercises 1, 2, 3, 4, and 5 as a circuit, working for 1 minute per exercise. Rest for 1 minute between sets.

1. Juggling

   • Improve balance and foot-eye coordination with alternating feet juggling.

2. Wall Ball

   • Work on passing accuracy with inside-foot touches against a wall.

3. Technical: JR7 Single Foot Variation #1

   • Refine control and footwork with pullbacks, sole rolls, and directional shifts.

4. Freestyle Juggling

   • Bring your flair and maintain ball contact.

5. 1 v 1 Moves

   • Practice Feint Outside Push and Linear Diamond-Pattern to add agility to your game.

Each week, you’re getting closer to mastering technical skills and building strength and resilience. Stay focused, work hard, and enjoy the process of improvement. Let’s make this a week of real progress! 🚀 

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