TRAINING & FITNESS FOR AN ASSP SOCCER PLAYER

Here at the AFTER SCHOOL SOCCER PROGRAMME we understand that soccer is perhaps
the most demanding of all sports and we also aim to appreciate this in the way that we train
and help a players conditioning. We positively encourage healthy eating, regular exercise
and our training drills and soccer programme is designed to help maximise each participants
potential.

In the modern game (at any level) soccer training and conditioning is essential. Few sports
are played on as large a playing field, lasting as long and without regular rest periods. At
the ASSP our coaches understand the need for regular rest periods & liquid intake.

Players cover on average 10 kilometres during a match, consisting of a mixture of walking, jogging, sprinting, moving
backwards and moving whilst in possession of the ball.

Soccer players possess excellent endurance and the game is played at an intense rate.
The greater a player's aerobic capacity, the more ground they cover during a typical
game. Additionally, improved endurance also increases the number of sprints completed
in a game . By improving the conditioning of youth soccer players over a 6 week period,
total distance covered during competitive match play is also increased.

What about other forms of conditioning?

Strength training such as weights now plays a major role in soccer. However, simply lifting weights
is not an efficient way to spend training time. Soccer requires a balance of explosive power &
muscular endurance and a combination of various conditioning methods must be used.

Strength training for soccer also helps to correct muscle imbalances. Soccer players in particular
are prone to developing overly strong thigh muscles in relation to their hamstrings and a well-formed
strength plan can address this and prevent future injury as a result of this imbalance.

Soccer skill can be developed through repetition & observation. With regular training and practice of a specific movement
or technique, the player builds confidence and the target motion becomes natural to him.
Another type of "training" one should consider is watching quality games on the TV or videos in slow motion. The act of
observing other players' skills can help better your own technique.

The following sections will break down the fundamental skills most often used in the game.

FUNDAMENTALS of the AFTER SCHOOL SOCCER PROGRAMME
 
KICKING THE FOOTBALL

Ground kicks 
In order to produce a quality kick you'll need balance and composure. The
placement of your supporting foot is just as important as your other, kicking foot.
To control the height of your shot or pass, be aware of where your supporting foot
is, in relation to the ball. By placing your supporting foot in line with the ball, you
will achieve power while keeping your kick low. By placing it slightly behind, you will
produce a rising or lofted ball. Your upper body also plays a role when kicking the ball.
When you lean back, the ball will rise and if you lean forward your kick remain low and hard.
In order to get the maximum power from a strike, the knee of your kicking leg has to
be above or in line with the ball at the exact moment you make contact. Follow-through
in a sweeping motion in direction of your target. If you have trouble understanding this concept,
try landing on your kicking foot after you strike the ball.

Volleys 
When striking the ball in the air, proper balance is essential. Therefore, you need to adapt to the path of the ball by making
quick adjustments in your footing. You are ready to swing only after you have positioned yourself at a proper distance from
the ball. You should not attempt a volley, if you feel that you are reaching out too far or when the ball is too close to your body
for a good swing. Some situations may require jumping and volleying at the same time. Stay composed and concentrate on timing your leap.

How to practice kicking 
The best way to practice your technique is against a keeper (or a friend) who consistently serves the ball back to you.
If that is rarely an option, then any regular wall, ledge or flat surface can work as a replacement. Beginners should work
on kicking dead balls (meaning they must trap it before kicking) while advanced players can practice striking the ball
without settling it first. Many variations and drills available, such as aiming at a target on the wall or dribbling (in random
directions) before you kick. Being able to strike the ball from any situation will improve all aspects of your game which
include kicking, for example passing, finishing, clearing and so on. In order to learn the proper mechanics, practice with
as few interruptions as possible. Also, look at better or more experienced players and study their technique.
A friend can be very useful when you're working on your volleys. Ask him to throw the ball at your feet and try to hit it
back to his hands. Practicing volleys is slightly more of a hassle when you're alone, but it can be done. Simply toss the ball (or kick it) upwards
and strike as it drops down. Stay composed and adjust to it its path. Don't swing desperately if the ball is out of your reach.

Different methods of striking the ball

Inside of the foot (push pass) Put your supporting foot about 10 cm to the side of the ball with your toes pointed in direction of your target. With your ankle locked at about 90 degrees, bring your kicking leg back and swing through the equator of the ball. Your kicking ankle must be perpendicular to your supporting foot. Contact the ball with the arch of your foot and follow-through in the direction of your target. When well executed, the ball will roll smoothly rather than bounce or skip along the ground.
Outside of the foot  When planting your supporting foot next to the ball, your toes have to be directed about 15-30 degrees outward from your target. This will let you drive your other foot straight at the target, hitting the ball with the outside of your laces.
Instep Drive  Place your supporting foot in line with the ball and toes aimed at your target. Bring your kicking foot back and swing it forward in one swift motion. Don't pause between retracting and extending your leg. Accelerate your foot through the ball, as if it doesn't exist. The toes and the ankle of your kicking foot should be stretched and locked. To keep the shot low, meet the ball at the equator or slighly above it. Lean forward and keep your shoulders over the ball. Strike it with the inside of your shoelaces and follow through in the direction of your target.
Inside Curve Position your supporting foot to the side of the ball with toes aimed at your target or slightly to the side of it. Swing forward with your kicking foot and meet the ball with the upper part of your big toe. "Slice" the ball not in the center but low on the outside, so that a spin will be produced. Follow through in the direction of your swing, not directly towards your target.
Outside curve  If you're kicking the ball with your right foot put your supporting foot on the left side of the ball or vice versa. The toes of your supporting foot should be aimed at your target or slightly to the side, in the direction of the curve. Bring your kicking foot back and swing forward aiming for the inside part of the ball. Again, if you're kicking with your left foot, aim for the right side of the ball. Contact the ball with the outside, lower part of your shoelaces. Remember to follow-through.
Chip Your supporting foot should be planted next to the ball with toes pointed at your target. Quickly thrust your kicking foot back and then forward without moving your thigh too much. Sharply cut the ball from the bottom with the the tip of your toes. This will produce a lofted ball, spinning vertically towards you.
Volley The volley is a kick used when the ball is above ground. In terms of technique, it follows the same principles as the instep drive. Producing a good volley is largely determined by your timing. Concentrate on when to swing rather than where to contact the ball. Don't try to hit the ball really hard. If you strike it at the right time, it will have enough power and you'll get more control over its direction. Make small adjustments in your footing so that you are well balanced prior to actually swinging at it.

 

 
BALL CONTROL

Broadly defined, control is the ability to manipulate the ball and prepare it for a following touch. It is one of the most
essential skills in football. A bad first touch and the play is usually over for the attacker. Nearly all top players are
known for having good control over the ball.

How to control the ball 
There are two types of control, receiving and trapping. Receiving means directing the ball into space away from the
body. Trapping is stopping the ball right at your feet.

Recieving

Receiving is useful When running into space. Try to make contact with the middle or top part of the ball. Tap it lightly
in the direction that you want to go. Good footballers can settle the ball into open space, even when under pressure.
This often provides an extra step over the defender.

Trapping 
Trapping is typically used when the ball is going too fast to redirect with your first touch. The most important part here is staying loose and on your toes.
You can't adjust to the ball when you're stiff or flat-footed. Try keeping your hips open, facing the direction from where the ball is coming. Put you foot
in the path of the ball and cushion it. To cushion the ball, gently withdraw your foot just before the time of contact.

How to practice control 
The easiest way to practice control is with a partner. Your partner throws you the ball with his hands. After settling it with a single, clean touch you pass
it back to him. If you lack a partner, you can use a wall. Simply stand at about 3-5 meters (10-15 feet) away from the wall and knock the ball against it.
You then trap or receive the ball as it comes back to you. This exercise gives you the chance to work on both your kicking and control. As you get
comfortable, start applying both feet. Eventually, try lofting the ball and incorporate speed by running to meet the oncoming ball.

Different methods of control

Inside of the foot  Your supporting foot must be planted 45-90 degrees in relation to the path of the ball. Don't plant it flat, instead keep your your weight on your toes. You should intercept the ball with the arch of your free foot. At the time of contact, cushion the ball by moving your foot along the ball's original path. Instead of trapping the ball you may wish to redirect it. To do so, simply turn your receiving foot in the desired direction.
Outside of the foot  This technique is useful when the ball is coming in from the side. Rather than turning your body into its path, you can control it using the outside of the foot. Simply reach forward into the ball's path and intercept it with the outside of your instep. That should settle it nicely considering that the outside of your foot provides a lot of contact surface.
Sole of the foot  Simply put your foot on the ball with your toes raised slightly above your heel. Because of the modern game's speed, trapping with the sole of the foot is rarely applied to control passes. It can be useful in dribbling. Some players use it to stop right before changing direction or incorporate it in more elaborate combos.
Instep This technique is useful when the ball is falling from a steep angle. Don't just wait for the ball to arrive, stay on your toes and lock your eyes on it. Quickly adjust to its trajectory so that you don't have to reach out too far. Before the ball arrives, stretch the ankle of your controlling foot. Try to cushion the ball using the area around your shoelaces. At the moment of contact, withdraw your controlling foot by bending the knee and ankle. This should settle the ball right in front of you.
Thigh  The thigh is especially useful in football when you want to trap the ball. Redirecting it into space is somewhat harder when you're using the thigh. Cushioning the ball with the thigh can be done for both rising and dropping balls. Make sure you position yourself properly, before you try to trap the ball. Once you have aligned yourself well, put your thigh in the path of the ball and angle it so that it's redirected downward. If you don't retract, the ball will just bounce off of you. The contact surface you should use is the area above the knee, about halfway on your thigh. The inside of your thigh is good for stopping balls that are flying straight at you.
Chest The chest provides the largest surface area for trapping or receiving the ball. When using it for control, stretch out your arms and flex your muscles. To cushion the ball, you'll need to arch your back slightly. You may also have to bend your knees or jump in order to align your chest with the height of the ball.
Head  Set up your body just as if you're about to head the ball. Instead of heading it, simply intercept its path using the surface area on your forehead, just below the hairline. Just before making contact, turn your head in whatever direction you want the ball to go (receiving). If you just want to bring the ball to your feet (trapping) do not turn your head, instead bend your knees and lean forward with you upper body.

 

DRIBBLING WITH THE BALL

How to move with the ball 
Before you can take on defenders, you must learn the proper mechanics of dribbling. Dribbling can be done with the inside, 
outside, instep, and sole of the foot. You should be able to run with the ball or change direction, while keeping it under your
control. When you want to pick up speed, do not kick the ball farther away. Instead, move your feet quicker thus pushing the
ball more frequently. When dribbling into space, don't just fix your eyes on the ball. Learn to simultaneously dribble and scan
the field around you

Taking on defenders 
First of all, you should always be the person with most immediate access to the ball. If you don't keep it close to your body, you
will lose it. Be patient when confronted by a defender. If he is jockeying you, use feints and tricks to get him off balance. Never put your head down
and pray that the move will work. Instead, react to the defender by looking at his stance and trying to find weaknesses in his footing.

The creative dribbler 
The creative dribbler has flair and creativity which he has learnt unconsciously by going past opponents and leaving them "wrong-footed".
The creative dribbler often dribbles wherever he goes: walking on his way to school, playing one-two's off curbs, tree trunks,
buildings... and when he gets home he can't wait to play in small-sided games where he gets lots of touches on the ball or
tries a new move he saw on TV. He goes out and tries to learn the mechanics and the balance so he can then execute the
move at game speed against opponents. Whenever he doesn't have anyone around, he usually challenges trees to 1v1
battles or dribbles around them one by one, in a slalom. This way, he can practice the fundamentals of beating opponents
in a game-like situation. The dribbler does a move on one tree and explodes to the next. The dribbler then develops perfect
technique for beating opponents and leaves them wrong-footed whenever he is challenged to an 1v1 duel.