U8-U11: Individual Soccer Home Skills Program

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Welcome to our U8-U11 Individual Soccer Home Skills Program, everyone!  We have partnered with our friends at Tampa Bay United Rowdies to bring you some fun 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. For younger children, parents will need to guide their children through the exercises.  To be clear, doing the Individual Home Soccer 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 two to 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:
    • Individual Ball mastery exercises – parents should be available to guide players through the exercises
    • Skill of the week – one skill or combination of skills will be the focus for an entire week of practices. Parents can record their child performing the skills in a video and send them in to [email protected]. We will take a look at all submissions each week and pick the best submissions per age group whose videos will be posted on our social media accounts. Remember to include your full name, age and team name!

WEEK OF JUN 15 & JUN 22

Day 1

  • Dynamic Stretch Routine (10 mins)
  • Juggling challenges (9 mins)
  1. Right foot, juggling (2 mins work, 1 min rest)
  2. Left foot, juggling (2 mins work, 1 min rest)
  3. Right foot, left foot juggling (2 mins work, 1 min rest)
  • Individual skills section (31.5 mins)
  1. Inside, inside, toe taps (foundation move)- 2.5 mins work, 1 min rest x 3 sets
  2. Inside outside roll (foundation move)- 2.5 mins work, 1 min rest x 3 sets
  3. 3 skill combo- Double scissors, Ronaldo chop, then add your own skill- 2.5 mins work, 1 min rest x 3 sets
  • TBU Rowdies Skill of the Week (5 mins)
    • 3 skill combo- Inside, outside, Cruyff turn, touch, then add your own skill to complete.
    • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
    • Find this skill on day two of your practices for this week.

Day 2

  • Dynamic Stretch Routine (10 mins)
  • Juggling challenges (9 mins)
  1. Right thigh, juggling (2 mins work, 1 min rest)
  2. Left thigh, juggling (2 mins work, 1 min rest)
  3. Right thigh, left thigh juggling (2 mins work, 1 min rest)
  • Individual skills section (31.5 mins)
  1. Tap-tap roll moving forward- 2.5 mins work, 1 min rest x 3 sets
  2. Two skill combo- Drag back flick (double touch), V shape- 2.5 mins work, 1 min rest x 3 sets
  3. 2 skill combo- Inside outside, Cruyff turn- 2.5 mins work, 1 min rest x 3 sets
  • TBU Rowdies Skill of the Week (5 mins)
    • 3 skill combo- Inside, outside, Cruyff turn, touch, then add your own skill to complete.
    • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
    • Find this skill on day two of your practices for this week.


    WEEK OF JUN 1 & JUN 8

    Day 1

    • Dynamic Stretch Routine (10 mins)
    • Juggling Challenges (9 mins) – you will need a wall/ garage/ hard surface for this section
    1. Aerial lace control followed by 2 turns.- 2 mins work, 1 min rest. Continue and repeat for entire set.
    2. Aerial chest control with 2 turns- 2 mins work, 1 min rest. Continue and repeat for entire set.
    • Individual skills section (31 mins)
    1. Double scissors, Ronaldo chop (2.5 mins work, 1 min rest x 3 sets)
    2. Inside outside, followed by outside cut (2.5 mins work, 1 min rest x 3 sets)
    3. Inside-inside, toe taps moving forward; (2.5 mins work, 1 min rest x 3 sets)
    • Challenge of the Day (5 mins)
      • Create two points separated by 10 yards. Players will have 1 minute to perform as many turning
        combinations of the three turns as possible from point to point (roll forward on way there, dribble with laces
        back at the end= 1 point). 2 min rest x 3 sets. Try to beat your score every time!!

    Day 2

    • Dynamic Stretch Routine (10 mins)
    • Juggling Challenges (9 mins) you will need a wall/ garage/ hard surface for this section
    1. Aerial thigh control followed by 2 turns- 2 mins work, 1 min rest. Continue and repeat for entire set.
    2. Aerial head control with 2 turns- 2 mins work, 1 min rest. Continue and repeat for entire set.
    • Individual Skills (31 mins) – you will need a wall/ garage/ hard surface for this section
    1. 2 skill combination- Inside, outside, Cruyff, touch- 2.5 mins work, 1 min rest x 3 sets
    2. Drag back flick (L shape), double touch (V shape) – 2.5 mins work, 1 min rest x 3 sets
    3. Scissor, inside-inside cut- 2.5 mins work, 1 min rest x 3 sets
    • Challenge of the Day
      • Create two points separated by 10 yards. Players will have 1 minute
        to perform as many turning combinations of the three turns as possible from point to point (inside
        inside facing forwards on the way there, inside inside facing backwards on the way back = 1 point).
        2 min rest x 3 sets. Try to beat your score every time!!
    • TBU Rowdies Skill of the Week (5 mins)
      • Double scissors, Ronaldo chop (Find this skill on the Day One Video of your practices for this week)


    WEEK OF MAY 18 & MAY 25

    Day 1

    • Dynamic Stretch Routine (10 mins)
    • Juggling Challenges (9 mins) you will need a wall/ garage/ hard surface for this section
    1. Blanco flick followed by Around the World- 2 mins work, 1 min rest
    2. Roll flick, right foot, left foot juggling- 2 mins work, 1 min rest
    3. Juggle with laces, high juggle into lace control- 2 mins work, 1 min rest
    • Individual skills section (31 mins)
    1. V shape moving forward (2.5 mins work, 1 min rest x 3 sets)
    2. Ronaldo chop moving forward (2.5 mins work, 1 min rest x 3 sets)
    3. V shape followed by Ronaldo chop; (2.5 mins work, 1 min rest x 3 sets)
    • TBU Rowdies Skill of the Week (5 mins)
      • Stepover & outside cut, V shape, roll across body – *Demo on Day 2 Video for this week

    Day 2

    • Dynamic Stretch Routine (10 mins)
    • Individual skills section (18 mins)
    1. V shape, roll across body, double scissors- 2 mins work, 1 min rest x 2 sets
    2. Stepover & outside cut, V shape, roll across body – 2 mins work, 1 min rest x 2 sets
    3. Maradona turns moving forward- 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
    1. Three touch wall passes (touch, roll, pass, using instep)- 3 mins work, 1 min rest x 3 sets
    2. Aerial thigh control and laces against the wall, (one bounce) – 3 mins work, 1 min rest x 3 sets
    • Figure 8 Challenge
      • 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 ‘inside-outside’ combination (1st cone back to beginning= 1 point). 2 min rest x 3 sets. Try to beat your score every time!!
    • TBU Rowdies Skill of the Week (5 mins)
      • Stepover & outside cut, V shape, roll across body – *Demo on Day 2 Video for this week


    WEEK OF MAY 4 & MAY 11

    Day 1

    • Individual skills section (27 mins)
    1. Outside, outside, roll (foundation move)- 2 mins work, 1 min rest x 3 sets
    2. U-shape, Cruyff, step over outside cut turn- 2 mins work, 1 min rest x 3 sets
    3. Figure 8 Challenge- create three points with each point separated by 5 yards. Players will
      have 1 minute to perform as many figure 8’s as possible (A-C-A= 1 point). 2 min rest x 3 sets.
      Try to beat your score every time!!
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section.
    1. Two touches across the cone using instep- 3 mins work, 1 min rest x 3 sets
    2. Aerial control instep against the wall, one bounce- 3 mins work, 1 min rest x 3 sets
    • TBU Rowdies Skill of the Week (5 mins)
      • V-shape, L shape combination
      • Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • Find this skill on the day two video of your practices for this week

    Day 2

    • 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. Tap-tap roll (foundation move)- 2.5 mins work, 1 min rest x 3 sets
    2. V-shape, L shape combination- 2.5 mins work, 1 min rest x 3 sets
    3. Inside, outside, step over (foundation)- 2.5 mins work, 1 min rest x 3 sets
    • TBU Rowdies Skill of the Week (5 mins)
      • V-shape, L shape combination
      • Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • Find this skill on the day two video of your practices for this week


    WEEK OF APR 20 & APR 27

    DAY 1

    • Juggling challenges (9 mins)
    1. Right foot, left foot juggling (2 mins work, 1 min rest)
    2. Right thigh, left thigh juggling (2 mins work, 1 min rest)
    3. Mini Around the World; right foot, left foot, right thigh, left thigh, back to right foot (2 mins
      work, 1 min rest)
    • Individual skills section (31 mins)
    1. U shape (foundation move)- 2.5 mins work, 1 min rest x 3 sets
    2. Inside, outside, roll, drag back flick- 2.5 mins work, 1 min rest x 3 sets
    3. Three skill combo- Roll into Ronaldo chop, double scissors, V shape- 2.5 mins work, 1 min rest
      x 3 sets
    • TBU Rowdies Skill of the Week (5 mins)
      • 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!**

    DAY 2

    • Juggling challenges (9 mins)
    1. Right foot, left foot juggling (2 mins work, 1 min rest)
    2. Mini Around the World; right foot, left foot, right thigh, left thigh, back to right foot (2 mins work,
      1 min rest)
    3. Around the World; right foot, left foot, right thigh, left thigh, head, back to right foot (2 mins
      work, 1 min rest)
    • Individual skills section (31 mins)
    1. Inside, outside, step over (foundation)- 2.5 mins work, 1 min rest x 3 sets
    2. Two outside double touch foundation- 2.5 mins work, 1 min rest x 3 sets
    3. 3 skill combo- Inside outside, roll across body, drag back flick- 2.5 mins work, 1 min rest x 3
      sets
    • TBU Rowdies Skill of the Week (5 mins)
      • 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!**


    WEEK OF APR 13

    Complete the same practices as in Week of April 6 below.

        • Skill of the Week
          • Two skill combo- Drag back flick (double touch), V shape (found in Day 2 skills Video)

    WEEK OF APR 6

    Day 1

        • Dynamic Stretch Routine (10 mins)
        • Juggling challenges (9 mins)
        1. Right foot, juggling (2 mins work, 1 min rest)
        2. Left foot, juggling (2 mins work, 1 min rest)
        3. Right foot, left foot juggling (2 mins work, 1 min rest)
        • Individual skills section (31.5 mins)
        1. Inside, inside, toe taps (foundation move)- 2.5 mins work, 1 min rest x 3 sets
        2. Inside outside roll (foundation move)- 2.5 mins work, 1 min rest x 3 sets
        3. 3 skill combo- Double scissors, Ronaldo chop, then add your own skill- 2.5 mins work, 1 min rest x 3 sets

        • TBU Rowdies Skill of the Week (5 mins) – Watch Day 2 video for this week to view demonstration
          • 3 skill combo- Inside, outside, Cruyff turn, touch, then add your own skill to complete.

    Day 2

        • Dynamic Stretch Routine (10 mins)
        • Juggling challenges (9 mins)
        1. Right thigh, juggling (2 mins work, 1 min rest)
        2. Left thigh, juggling (2 mins work, 1 min rest)
        3. Right thigh, left thigh juggling (2 mins work, 1 min rest)
        • Individual skills section (31.5 mins)
        1. Tap-tap roll moving forward- 2.5 mins work, 1 min rest x 3 sets
        2. Two skill combo- Drag back flick (double touch), V shape- 2.5 mins work, 1 min rest x 3 sets
        3. 2 skill combo- Inside outside, Cruyff turn- 2.5 mins work, 1 min rest x 3 sets

        • TBU Rowdies Skill of the Week (5 mins) – Watch Day 2 video (above) for this week to view demonstration
          • 3 skill combo- Inside, outside, Cruyff turn, touch, then add your own skill to complete.

    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

    Tampa Bay Rowdies Individual Skills Program- Day 1

        • Juggling challenges (9 mins)
        1. Right foot juggling with bounce in between (2 mins work, 1 min rest)
        2. Left foot juggling with bounce in between (2 mins work, 1 min rest)
        3. Right foot, left foot juggling with bounce in between (2 mins work, 1 min rest)
        • Individual skills section (18 mins)
        1. Inside, inside moving forward (foundation move)- 2 mins work, 1 min rest x 2 sets
        2. Toe taps moving forward – 2 mins work, 1 min rest x 2 sets
        3. 2 skill combo- Cruyff turn, scissor cut- 2 mins work, 1 min rest x 2 sets

    Tampa Bay Rowdies Individual Skills Program- Day 2

        • Juggling challenges (9 mins)
        1. Right foot juggling with bounce in between (2 mins work, 1 min rest)
        2. Left foot juggling with bounce in between (2 mins work, 1 min rest)
        3. Right foot, left foot juggling with bounce in between (2 mins work, 1 min rest)
        • Individual skills section (18 mins)
        1. Inside, inside moving forward (foundation move)- 2 mins work, 1 min rest x 2 sets
        2. Toe taps moving forward – 2 mins work, 1 min rest x 2 sets
        3. Skill combo- drag back, Ronaldo chop- 2 mins work, 1 min rest x 2 set

    3. TBU Rowdies Challenge of the Week- Figure 8 Dribbling challenge

    How does the challenge work?

    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. Players wanting to compete against team-mates should video their challenge and send in their video with their score in an email to [email protected] with your name, age and team. We will post top videos each week. You can attempt this each day of the week and send in the video of your top score. *Extra points for entertainment and creative thinking in your post.

    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

    4. TBU Rowdies Skill of the Week – MAR 23 (5 mins)

      • Skill combo- drag back, Ronaldo chop- then add your own skill to complete.
      • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • You can view this in the Day 2 Video at 1:05 minutes.