U15-U19: Individual Home Skills Program

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Welcome to our 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 home skills program, as well as the At Home Training program in one period will be equivalent to a full training session.

Players should do the same practices three times a week for the next four weeks or if you want to be challenged further, browse the Home Skills Program Youtube Channel.

Here’s how the program will work:

  • Practices- We will be adding all practices to YouTube for easy access. Each practice will consist of:
    • Daily dynamic warm up -to be found in the in the Home Remote Training Program.
    • Individual Ball mastery exercises- you should 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- **explanation below.
  • Skill of the week**- one skill or combination of skills will be the focus for an entire week of practices.

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)
  1. Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
  • Juggling challenges (9 mins)
  1. Right foot, left foot ladders (2 mins work, 1 min rest)
  2. Right thigh, left thigh ladders 2 mins work, 1 min rest)
  3. Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
  • Individual skills section (31 mins)
  1. Inside outside roll (foundation move)- 2.5 mins work, 1 min rest x 3 sets
  2. U-shape- 2.5 mins work, 1 min rest x 3 sets
  3. 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. 

TBU Dribbling Challenge | SoccerSpecific.com

  • 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.

Tampa Bay Rowdies Individual Skills Program- Day 2

  • Dynamic Stretch Routine (10 mins)
  1. Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
  • Juggling challenges (9 mins)
  1. Right foot, left foot ladders (2 mins work, 1 min rest)
  2. Right thigh, left thigh ladders (2 mins work, 1 min rest)
  3. Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
  • Individual skills section (31 mins)
  1. Tap-tap roll- 2.5 mins work, 1 min rest x 3 sets
  2. V-work combination- 2.5 mins work, 1 min rest x 3 sets
  3. 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)
  1.  Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
  • Juggling challenges (9 mins)
  1. Right foot juggling (below the waist, left foot stays on the floor), (2 mins work, 1 min rest)
  2. Left foot juggling (below the waist, right foot stays on the floor), (2 mins work, 1 min rest)
  3. Header juggling; (2 mins work, 1 min rest)
  • Individual skills section (31 mins)
  1. In, out step over- 2.5 mins work, 1 min rest x 3 sets
  2. Two outside double touch- 2.5 mins work, 1 min rest x 3 sets
  3. 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)