Week 4: Individual Technical Training for Soccer Success | JR7 SOCCER
Sep 20, 2024Welcome to Week 4 of Your Individual Technical Training! ⚽️
Congratulations on making it to Week 4! This week, we’ll build on the foundation we’ve established, adding new layers to your control, passing, and dribbling skills. Each phase will guide you through dynamic movements, technical drills, and impact circuits to improve your touch, balance, and foot speed. Let’s dive in and keep pushing forward!
PHASE 1 - INITIATE
Get started with a series of warm-up exercises to activate your body. Complete each set of Exercises 1, 2, and 3 in order as a circuit, with 1 minute of rest between sets.
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Two Cones, 10 Yards Apart
- Perform a variety of movements, like shuffles and cariocas, to warm up and increase agility.
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Dynamic Stretches
- Focus on mobility with stretches that cover all major muscle groups, preparing you for the intensity ahead.
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Line Hops
- Work on foot coordination and stability with hops in multiple directions.
PHASE 2 - IGNITE
In Phase 2, we ramp up with technical work that includes dribbling drills, active rest, and core exercises to keep you sharp. Complete each set of Exercises 1 through 5 as a circuit, resting for 1 minute between sets.
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Technical Work
- Choose between the 7 Cone Line or the 5x5 Box to refine dribbling and control. Both options help develop precision with the ball at your feet.
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Active Rest (3 Minutes)
- Maintain touch and rhythm with freestyle or one-bounce juggling.
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Toe-Taps
- Improve your touch with regular, sideswipe, and Brazilian toe-taps.
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Push-Ups
- Choose your level to build upper body strength, adding power and resilience to your game.
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Dynamic Stretch
- Finish this phase with stretches that reduce muscle stiffness and aid recovery.
PHASE 3 - IMPACT
Our Signature Circuit takes the intensity up another notch, challenging you with advanced juggling, wall drills, and dynamic dribbling to hone precision and agility. Complete each set of Exercises 1 through 5 as a circuit (3 times), working for 1 minute per exercise and resting for 1 minute between sets.
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Juggling
- Try alternating feet with 3-touch juggling or a one-bounce variation to sharpen foot-eye coordination.
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Wall Ball
- Work on touch and timing with a 3-touch rhythm alternating feet.
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Technical: Roll Stop Drill
- Use 3 cones to practice the roll-stop technique, which enhances ball control and quick decision-making.
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Freestyle Juggling
- Keep the ball moving and develop your rhythm, style, and footwork creativity.
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Dynamic Dribbling: Zig-Zag Pattern
- Build agility and control by dribbling in zig-zag patterns, first with your right foot, then left, and finally alternating both feet.
Week 4 is all about refinement and consistency. By sticking to this regimen, you’ll see real growth in your touch, speed, and endurance. Stay focused, work hard, and enjoy the journey. Each session is another step toward the player you’re becoming. 🚀
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:
- Riobol Technical Training Ball: https://www.riobol.com/shop/p/riobol
- Discount Code: JR7SOCCER
- SKLZ Golden Touch Weighted Soccer Ball: https://amzn.to/3CKXw4D
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- Hydro Flask Water Bottle: https://amzn.to/493amrb
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- Digital Sports Watch: https://amzn.to/40Z7hq3
- SKLZ Speed and Agility Ladder Pro: https://amzn.to/4fI3RfT
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- Trigger Point Foam Roller: https://amzn.to/4i7WVtW