Welcome to our U15-U19 Individual Soccer Home Skills Program, everyone! We have partnered with our friends at Tampa Bay United Rowdies to bring you some great ideas for your kids to continue working on their soccer skills during this period of time at home!
This program has been created to allow players to work at home on their own with little/no equipment needed. We have set the program up with community protection in mind at this difficult time, with the thought of allowing players to work with just a ball and a small piece of grass available to them. To be clear, doing the Individual Home Skills Program, as well as the Remote Fitness Training Program in one period will be equivalent to a full training session.
Players should do the same practices three times a week and if you want to be challenged further, browse the Home Skills Program Youtube Channel.
Here’s how the program will work:
- Practices – Each practice will consist of:
- Daily dynamic warm up – to be found in the in the Home Remote Training Program.
- Individual Ball mastery exercises – perform all exercises as fast as possible to get the most out of it. Self motivation is key here.
- TBU Rowdies Challenge – *explanation below.
- Skill of the week- one skill or combination of skills will be the focus for an entire week of practices.
WEEK OF JUN 15 & JUN 22
Day 1
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins)
- Right foot, left foot ladders (2 mins work, 1 min rest)
- Low juggle, high juggles* (2 mins work, 1 min rest)
- Advanced Around the World; right foot, left foot, right thigh, left thigh, right, shoulder, head,
left shoulder, back to right foot (2 mins work, 1 min rest)
- Individual skills section (18 mins)
- 4 skill combo-Inside outside, roll into Ronaldo chop, double scissors, Cruyff turn- 2 mins work,
- 1 min rest x 3 sets
- U-shape, Cruyff, step over into outside cut turn- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
this section
- Two touch passing; touch across the cone, pass against the wall (using inside of the foot) – 3 mins
work, 1 min rest x 3 sets - Inside of the foot against the wall (one bounce)- 3 mins work, 1 min rest x 3 sets
- TBU Rowdies Skill of the Week (5 mins)
- Advanced Around the World; right foot, left foot, right thigh, left thigh, right shoulder, head, left shoulder, back to right foot. Continue as many times as you can without dropping the ball.
- *Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on day one of your practices for this week
Day 2
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins)
- Right foot, left foot juggling (2 mins work, 1 min rest)*
- Right thigh, left thigh ladders (2 mins work, 1 min rest)
- Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
- Individual skills section (18 mins)
- Inside roll, V-work shape, reverse Cruyff- 2 mins work, 1 min rest x 3 sets
- TBU combo- Zidane turn, drag back flick, Maradona- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins)- you will need a wall/ garage/ hard surface for
this section
- Two touches across the cone using outside of the foot- 3 mins work, 1 min rest x 3 sets
- Aerial thigh control and laces against the wall, one bounce- 3 mins work, 1 min rest x 3 sets
TBU Rowdies Skill of the Week (5 mins)
- Advanced Around the World; right foot, left foot, right thigh, left thigh, right shoulder, head, left shoulder, back to right foot. Continue as many times as you can without dropping the ball.
- *Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on day one of your practices for this week
Day 3
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins)
- Right foot juggling (below the waist, left foot stays on the floor), (2 mins work, 1 min rest)
- Left foot juggling (below the waist, right foot stays on the floor), (2 mins work, 1 min rest)
- Header juggling; (2 mins work, 1 min rest)
- Individual skills section (18 mins)
- Stop n go, stepover and outside cut, Cruyff turn- 2 mins work, 1 min rest x 3 sets
- Inside outside, roll into double scissors, Ronaldo chop- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
this section
- Two touches- roll and pass against the wall- 3 mins work, 1 min rest x 3 sets
- Laces against the wall, no bounce- 3 mins work, 1 min rest x 3 sets
- TBU Rowdies Skill of the Week (5 mins)
- Advanced Around the World; right foot, left foot, right thigh, left thigh, right shoulder, head, left shoulder, back to right foot. Continue as many times as you can without dropping the ball.
- *Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on day one of your practices for this week
WEEK OF JUN 1 & JUN 8
Day 1
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling Challenges (18 mins)
- Low juggle, high juggles- 2 mins work, 1 min rest x 2 sets
- Right foot, left foot ladders- 2 mins work, 1 min rest x 2 sets
- Advanced Around the World, right foot, left foot, right thigh, left thigh, right shoulder, left
shoulder, head, back to right foot (2 mins work, 1 min rest)
- Individual Skills (24 mins) you will need a wall/ garage/ hard surface for this section
- U-shape, Cruyff, step over outside cut turn- 3 mins work, 1 min rest x 3 sets
- 3 skill combo- Roll into Ronaldo chop, double scissors, V shape – 3 mins work, 1 min rest x 3 sets
- Finishers (6 mins) – for this part, you will need two points set out over 15 yards
- 2 touch V shape opener (x 3 each side), dribble there and back. Continue for full set. 1 mins work, 1
min rest x 3 sets
- 2 touch V shape opener (x 3 each side), dribble there and back. Continue for full set. 1 mins work, 1
- TBU Rowdies Skill of the Week
- V shape, roll across body, double scissors
- *Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on day three of your practices for this week.
Day 2
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Individual Skills (18 mins) you will need a wall/ garage/ hard surface for this
section
- Inside, outside roll (foundation move)- 3 mins work, 1 min rest x 3 sets
- U shape foundation move- 3 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (18 mins)- you will need a wall/ garage/ hard surface
for this section
- Receive and turn, turn and pass- 3 mins work, 1 min rest x 3 sets
- Mini around the world and pass against wall (no bounce)- try to continue for entire set- 3 mins
work, 1 min rest x 3 sets
- Finishers (8 mins) – for this part, you will need two points set out over 15 yards
- Dribble around cones with inside of the foot, then back to the end. Continue for full set. 1 mins
work, 1 min rest x 2 sets - Dribble around cones with outside of the foot, then back to the end. Continue for full set. 1 mins
work, 1 min rest x 2 sets
- TBU Rowdies Skill of the Week
- V shape, roll across body, double scissors
- *Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on day three of your practices for this week.
Day 3
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Individual skills section (18 mins)
- Stop n go, stepover and outside cut, Cruyff – 2 mins work, 1 min rest x 3 sets
- Roll into Ronaldo chop, Roll into stepover, Roll into reverse Cruyff- continue for entire set. 2 mins
work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins)- you will need a wall/ garage/ hard surface
for this section
- Fake to receive, no touch turn, turn and pass against the wall – 3 mins work, 1 min rest x 3
sets - Strike against wall, control, touch and pass – 3 mins work, 1 min rest x 3 sets
- Finishers (6 mins) – for this part, you will need two points set out over 15 yards
- Dribble to the first cone, sprint to the end cone and back, dribble ball back to the end. Continue for
full set. 1 mins work, 1 min rest x 3 sets
- Dribble to the first cone, sprint to the end cone and back, dribble ball back to the end. Continue for
- TBU Rowdies Skill of the Week
- V shape, roll across body, double scissors
- *Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on day three of your practices for this week.
WEEK OF MAY 18 & MAY 25
Day 1
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Individual skills section (18 mins)
- Inside, outside, stepover foundation- 2 mins work, 1 min rest x 2 sets
- Two outside double touch foundation- 2 mins work, 1 min rest x 2 sets
- 3 skill combo; Roll into double scissors, Robinho body feint, Cruyff turn- 2 mins work, 1 min
rest x 2 sets
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
this section
- 2 touches across the cone (using inside)- 3 mins work, 1 min rest x 3 sets
- Chest control, laces against the wall (alternate feet- one bounce)- 3 mins work, 1 min rest x 3
sets
- Figure 8 Challenge (6 mins) – create three points with each point separated by 3 yards
- Players will have 1 minute to perform as many figure 8’s as possible using the ‘touch scissor’ skill (1 st
cone back to beginning= 1 point). 1 min rest x 3 sets. Try to beat your score every time!!
- Players will have 1 minute to perform as many figure 8’s as possible using the ‘touch scissor’ skill (1 st
- TBU Rowdies Skill of the Week
- V shape, roll across body, double scissors
- Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on the day three video of your practices for this week
Day 2
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins)
- Low juggle, high juggles (2 mins work, 1 min rest)
- Around the world- right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
- Right foot, left foot ladders (2 mins work, 1 min rest)
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
this section
- Tap, tap roll and pass against wall – 3 mins work, 1 min rest x 3 sets
- Aerial thigh control and laces against the wall, one bounce – 3 mins work, 1 min rest x 3 sets
- Finishers (6 mins)
- Tap tap roll (x 3) then heavy touch and chase to the end- 1 mins work, 1 min rest x 3 sets
- TBU Rowdies Skill of the Week
- V shape, roll across body, double scissors
- Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on the day three video of your practices for this week
Day 3
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Individual skills section (18 mins)
- Drag back flick, V shape, Ronaldo chop foundation – 2 mins work, 1 min rest x 3 sets
- V shape, roll across body, double scissors- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins) – you will need a wall/ garage/ hard surface for
this section
- Two touches across the cone using outside – 3 mins work, 1 min rest x 3 sets
- Aerial thigh control and laces against the wall, one bounce- 3 mins work, 1 min rest x 3 sets
- Finishers (6 mins) – for this part, you will need two points set out over 15 yards
- Dribbling suicides (1 mins work, 1 min rest x 3 sets)
- TBU Rowdies Skill of the Week
- V shape, roll across body, double scissors
- Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on the day three video of your practices for this week
WEEK OF MAY 4 & MAY 11
Day 1
- Dynamic Stretch Routine (10 mins)
- Individual skills section (18 mins)
- Roll into Ronaldo chop, Roll into stepover and inside cut turn, roll into reverse Cruyff- 2 mins
work, 1 min rest x 3 sets - 3 skill combo; Elastico (Snake), Ronaldo chop, L shape- 2 mins work, 1 min rest x 3 sets
- U shape, Cruyff, stepover with outside cut turn- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
this section
- Touch to control, L shape, pass using inside- 3 mins work, 1 min rest x 3 sets
- Aerial one touch against the wall- 3 mins work, 1 min rest x 3 sets
- Finishers (12 mins)- for this part, you will need two points set out over 15 yards
- One touch and chase the ball, small touch sprint dribbles back to line (1 mins work, 1 min rest
x 3 sets)
- TBU Rowdies Skill of the Week
- 3 skill combo; Elastico (Snake), Ronaldo chop, L shape
- Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on the day one video of your practices for this week
Day 2
- Dynamic Stretch Routine (10 mins)
- Roll into flick up, air stepover, into around the world (2 mins work, 1 min rest)
- Roll into shin bounce, right foot, left foot ladders (2 mins work, 1 min rest)
- Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
- Individual skills section (18 mins)
- 3 skill combination; Zidane turn, step over with outside cut, reverse Cruyff – 2 mins work, 1
min rest x 3 sets - V shape, L shape combination- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
this section
- Two touches across the cone using inside- 3 mins work, 1 min rest x 3 sets
- Aerial header passes, no bounce- 3 mins work, 1 min rest x 3 sets
- TBU Rowdies Skill of the Week
- 3 skill combo; Elastico (Snake), Ronaldo chop, L shape
- Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on the day one video of your practices for this week
Day 3
- Dynamic Stretch Routine (10 mins)
- Ball and a Wall Receiving (24 mins)- you will need a wall/ garage/ hard surface for
this section
- One touch inside, one touch outside – 3 mins work, 1 min rest x 3 sets
- Aerial thigh control and laces against the wall, one bounce- 3 mins work, 1 min rest x 3 sets
- Individual skills section (27 mins)
- Speed dribbling- double scissors- 2 mins work, 1 min rest x 3 sets
- Speed dribbling- stepover, scissor- 2 mins work, 1 min rest x 3 sets
- Speed dribbling; double scissors, stepover, scissors- 2 mins work, 1 min rest x 3 sets
- Finishers (6 mins)- for this part, you will need two points set out over 15 yards
- Dribbling and sprint suicides back (1 mins work, 1 min rest x 3 sets)
- TBU Rowdies Skill of the Week
- 3 skill combo; Elastico (Snake), Ronaldo chop, L shape
- Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on the day one video of your practices for this week
WEEK OF APR 20 & APR 27
DAY 1
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Individual skills section (18 mins)
- Drag back flick, V shape, Ronaldo chop foundation- 2 mins work, 1 min rest x 3 sets
- V shape, roll across body, double scissors- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
this section.
- Three touch wall passes (touch, roll across body and pass using instep)- 3 mins work, 1 min rest
x 3 sets - Aerial chest control, laces against the wall (alternate feet with one bounce)- 3 mins work, 1 min
rest x 3 sets
- Finishers (12 mins)- for this part, you will need two points set out over 10 yards
- Ten yard small touch sprint dribbles (get at least ten touches in with the ball), ten yard toe taps
in place (1 mins work, 1 min rest x 3 sets) - Ten yard juggle with laces, ten yards running with the ball (big touches, controlled) (1 mins
work, 1 min rest x 3 sets)
DAY 2
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins)
- Right foot, left foot ladders (2 mins work, 1 min rest)*
- Right thigh, left thigh ladders (2 mins work, 1 min rest)
- Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
- Individual skills section (18 mins)
- Inside-outside, roll into stepover, Maradona, Cruyff- 2 mins work, 1 min rest x 3 sets
- TBU combo- Drag back flick, Zidane, Cruyff turn- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
this section
- Two touches across the cone using inside- 3 mins work, 1 min rest x 3 sets
- Aerial thigh control and laces against the wall, one bounce- 3 mins work, 1 min rest x 3 sets
DAY 3
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Individual skills section (18 mins)
- 3 skill combo; Roll into double scissors, Robinho body feint, Cruyff turn- 2 mins work, 1 min rest x
3 sets - Stop ‘n Go, scissor with body feint, fake pass – 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins)- you will need a wall/ garage/ hard surface for
this section
- One touch wall passes using inside- 3 mins work, 1 min rest x 3 sets
- One touch laces against the wall, no bounce- 3 mins work, 1 min rest x 3 sets
- Finishers (12 mins)- for this part, you will need two points set out over 10 yards
- Ten yard running with the ball (big touches), ten yard inside-inside back (1 mins work, 1 min
rest x 3 sets) - Ten yard juggle with thighs, ten yard roll forwards with sole (as fast as possible) (1 mins
work, 1 min rest x 3 sets)
- TBU Rowdies Skill of the Week
- Find 3 or 4 friends to perform the group skill of the week task. Players must perform a series of
juggling skills, then ‘pass off’ the ball to the next player. Remember that players must be in different
locations and must be practicing social distancing!**
- Find 3 or 4 friends to perform the group skill of the week task. Players must perform a series of
WEEK OF APR 13
Complete the same practices as in Week of Apr 6 below.
- Skill of the Week
- Stop n go, stepover and outside cut, Cruyff turn (found in Day 3 skills video)
WEEK OF APR 6
Day 1
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins)
- Right foot, left foot ladders (2 mins work, 1 min rest)
- Low juggle, high juggles* (2 mins work, 1 min rest)
- Advanced Around the World; right foot, left foot, right thigh, left thigh, right, shoulder, head, left shoulder, back to right foot (2 mins work, 1 min rest)
- Individual skills section (18 mins)
- 4 skill combo-Inside outside, roll into Ronaldo chop, double scissors, Cruyff turn- 2 mins work, 1 min rest x 3 sets
- U-shape, Cruyff, step over into outside cut turn- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for this section.
- Two touch passing; touch across the cone, pass against the wall (using inside of the foot) – 3 mins work, 1 min rest x 3 sets
- Inside of the foot against the wall (one bounce)- 3 mins work, 1 min rest x 3 sets
Day 2
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program
- Juggling challenges (9 mins)
- Right foot, left foot juggling (2 mins work, 1 min rest)*
- Right thigh, left thigh ladders (2 mins work, 1 min rest)
- Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
- Individual skills section (18 mins)
- Inside roll, V-work shape, reverse Cruyff- 2 mins work, 1 min rest x 3 sets
- TBU combo- Zidane turn, drag back flick, Maradona- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins)- you will need a wall/ garage/ hard surface for this section
- Two touches across the cone using outside of the foot- 3 mins work, 1 min rest x 3 sets
- Aerial thigh control and laces against the wall, one bounce- 3 mins work, 1 min rest x 3 sets
Day 3
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins
- Right foot juggling (below the waist, left foot stays on the floor), (2 mins work, 1 min rest)
- Left foot juggling (below the waist, right foot stays on the floor), (2 mins work, 1 min rest)
- Header juggling; (2 mins work, 1 min rest)
- Individual skills section (18 mins)
- Stop ‘n go, stepover and outside cut, Cruyff turn- 2 mins work, 1 min rest x 3 sets
- Inside outside, roll into double scissors, Ronaldo chop- 2 mins work, 1 min rest x 3 sets
- Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for this section
- Two touches- roll and pass against the wall- 3 mins work, 1 min rest x 3 sets
- Laces against the wall, no bounce- 3 mins work, 1 min rest x 3 sets
TBU Rowdies Skill of the Week (5 mins) – Watch Day 1 Video from this week for demonstration
- Advanced Around the World; right foot, left foot, right thigh, left thigh, right shoulder, head, left shoulder, back to right foot. Continue as many times as you can without dropping the ball
- *Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on day one of your practices for this week.
WEEK of MAR 30
Continue with the Individual Skills Program as below in Week of Mar 23. Here is your new Skill of the Week!
WEEK OF MAR 23, 2020
Tampa Bay Rowdies Individual Skills Program- Day 1
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins)
- Right foot, left foot ladders (2 mins work, 1 min rest)
- Right thigh, left thigh ladders 2 mins work, 1 min rest)
- Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
- Individual skills section (31 mins)
- Inside outside roll (foundation move)- 2.5 mins work, 1 min rest x 3 sets
- U-shape- 2.5 mins work, 1 min rest x 3 sets
- 4 skill combo- Roll step, double scissors, Ronaldo chop, V shape- 2.5 mins work, 1 min rest x 3 sets
- TBU Rowdies Challenge of the Week- Figure 8 Dribbling challenge
- How the challenge works?
- In the Challenge of the Week, players will be given a time limit of 60 seconds to complete the Figure 8 dribbling challenge. Players will take note of their score number for the exercise and attempt to beat their own score the next day.
- What is the challenge?
- Players will put down three cones or three pairs of shoes as shown below. Each shoe or cone should have 3 yards of space between them. Players will start at Point A, dribbling in and out of the cones with inside, inside dribbling through Point B to Point C in a figure 8 movement. When arriving at Point C, players should turn and dribble back with inside, inside dribbling towards Point B and then Point A in the same figure 8 movement. Arriving from Point A back to Point A counts as 1 point. Continue for 60 seconds.
- How the challenge works?
- TBU Rowdies Skill of the Week (5 mins)
- 4 skill combo- Roll step, double scissors, Ronaldo chop, V shape.
- *Extra points for entertainment and creative thinking in your post. Make it your OWN!
- Find this skill on our YouTube channel at 1:08 mins.
- How the Skill of the Week works?
- Players will perform the above skills combination. Players can practice the skill combination as many times as they wish.
- Players will perform the above skills combination. Players can practice the skill combination as many times as they wish.
Tampa Bay Rowdies Individual Skills Program- Day 2
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins)
- Right foot, left foot ladders (2 mins work, 1 min rest)
- Right thigh, left thigh ladders (2 mins work, 1 min rest)
- Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
- Individual skills section (31 mins)
- Tap-tap roll- 2.5 mins work, 1 min rest x 3 sets
- V-work combination- 2.5 mins work, 1 min rest x 3 sets
- 4 skill combo B- Inside outside, roll across body*, Maradona, drag back flick- 2.5 mins work, 1 min rest x 3 sets
- TBU Rowdies Challenge of the Week – see instructions from Day 1 (5 mins)
- TBU Rowdies Skill of the Week – see instructions from Day 1 (5 mins)
Tampa Bay Rowdies Individual Skills Program- Day 3
- Dynamic Stretch Routine (10 mins)
- Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
- Juggling challenges (9 mins)
- Right foot juggling (below the waist, left foot stays on the floor), (2 mins work, 1 min rest)
- Left foot juggling (below the waist, right foot stays on the floor), (2 mins work, 1 min rest)
- Header juggling; (2 mins work, 1 min rest)
- Individual skills section (31 mins)
- In, out step over- 2.5 mins work, 1 min rest x 3 sets
- Two outside double touch- 2.5 mins work, 1 min rest x 3 sets
- 3 skill combo- Zidane turn, step over & outside cut, reverse Cruyff- 2.5 mins work, 1 min rest x 3 sets
- TBU Rowdies Challenge of the Week- see instructions from Day 1 (5 mins)
- TBU Rowdies Skill of the Week – see instructions from Day 1 (5 mins)