Boca United FC
U9 & U10 Boys/Girls
Training Guide Table of Contents
INTRODUCTION
We’d like to welcome all players to the Boca United FC offseason training program! Unfortunately, we find ourselves in times where teams across the globe, from youth levels through professional levels, cannot be together on the field. And, while we’d much prefer to be doing this in person, we’ve developed an individual off-season training program that will help our players continue their technical and physical development and prepare them for their return to the soccer pitch.
The program can be found at www.gbysa.org > For The Player > Virtual Training Classes > Age Group
The program consists of a warm-up, technical skill work, fitness exercises and cool down. Each player must commit to the following:
- Commit to 100% participation – 3 trainings per week + Optional training
- Give 100% effort in each training session
- Complete each training session in its entirety – from warmup to cool down
- Use both feet EQUALLY in technical skills training
- In fact, extra work on the player’s weaker foot is encouraged
Training sessions consist of:
- Warmup
- Juggling
- Skill work
- Stretch
- Fitness
- Circuit Training
- Technical Skills w/ Fitness
- Cool Down
- Skill work
All players will be held accountable to the offseason training program on our weekly team calls. When we are able to return to the soccer fields, we want to make sure our players are sharp and fit which will allow us to pick up where we left of and continue their development
Week 1 Training
WEEK 1 - TUESDAY
Warm Up
- Juggling – standing up using both feet (5 minutes)
- Juggling – sitting down using both feet (5 minutes)
- Skill Work – Ball Mastery Level 1 – Click Here: Ball Mastery Level 1 Link
o Inside Footwork – 3 sets, 1 minute each
o Outside Footwork – 3 sets, 1 minute each
o Inside Foot Touch – 3 sets, 1 minute each
- Receiving out of the air – Individual player
- Skill work with parent
o Volleys
o Thigh traps w/ volleys
o Chest traps w/ volleys
- Stretching (15 seconds each stretch)
Fitness
- Circuit Training Level 1 – Click Here: Circuit Training Level 1 Link
o First Set – 1 minute, 45 second rest in between
- One Step Ladders
- Inside Touches & Quick Dribble Intervals
- Two Foot Inside/Outside Ladders
- Lateral Steps w/ Jump
In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Quickness Drill
o Second Set – 30 seconds, 45 second rest in between
- One Step Ladders
- Inside Touches & Quick Dribble Intervals
- Two Touch Side Ladders
- Lateral Steps w/ Jump
- In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Quickness Drill
- Technical Skill Training Level 1 – Click Here: Technical Skill work Level 1 Link
o 2 Sets, 4 Reps Each
· Right foot inside/outside
· Left foot inside/outside
· Both feet inside/outside
· Sole of foot – both feet
Cool Down
- Skill Work – Ball Mastery Level 1 – Click Here: Ball Mastery Level 1 Link
o Inside Footwork – 3 sets, 1 minute each
o Outside Footwork – 3 sets, 1 minute each
o Inside Foot Touch – 3 sets, 1 minute each
WEEK 1 - THURSDAY
Warm Up
- Juggling – standing up using both feet (5 minutes)
- Juggling – sitting down using both feet (5 minutes)
- Skill Work – Ball Mastery Level 1 – Click Here: Ball Mastery Level 1 Link
o Inside Footwork – 3 sets, 1 minute each
o Outside Footwork – 3 sets, 1 minute each
o Inside Foot Touch – 3 sets, 1 minute each
- Receiving out of the air – Individual player
- Skill work with parent
o Volleys
o Thigh traps w/ volleys
o Chest traps w/ volleys
- Stretching (15 seconds each stretch)
Fitness
- Circuit Training Level 1 – Click Here: Circuit Training Level 1 Link
o First Set – 1 minute, 45 second rest in between
- One Step Ladders
- Inside Touches & Quick Dribble Intervals
- Two Foot Inside/Outside Ladders
- Lateral Steps w/ Jump
In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Quickness Drill
o Second Set – 30 seconds, 45 second rest in between
- One Step Ladders
- Inside Touches & Quick Dribble Intervals
- Two Touch Side Ladders
- Lateral Steps w/ Jump
- In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Quickness Drill
- Technical Skill Training Level 1 – Click Here: Technical Skill work Level 1 Link
o 2 Sets, 4 Reps Each
· Right foot inside/outside
· Left foot inside/outside
· Both feet inside/outside
· Sole of foot – both feet
Cool Down
- Skill Work – Ball Mastery Level 1 – Click Here: Ball Mastery Level 1 Link
o Inside Footwork – 3 sets, 1 minute each
o Outside Footwork – 3 sets, 1 minute each
o Inside Foot Touch – 3 sets, 1 minute each
Cool Down
- Skill Work – Ball Mastery Level 1 – Click Here: Ball Mastery Level 1 Link
o Inside Footwork – 3 sets, 1 minute each
o Outside Footwork – 3 sets, 1 minute each
o Inside Foot Touch – 3 sets, 1 minute each
WEEK 1 – 3RD DAY
Warm Up
- Juggling – standing up using both feet (5 minutes)
- Juggling – sitting down using both feet (5 minutes)
- Receiving out of the air – Individual player
- Skill work with parent –
o Volleys
o Thigh traps w/ volleys
o Chest traps w/ volleys
- Stretching (15 seconds each stretch)
Fitness
o 5-10-5 Short Ladders Drill
- 5-yard sprint, touch cone, sprint back to starting point
- 10-yard sprint, touch cone, sprint back to starting point
- 5-yard sprint, touch cone, sprint back to starting point
- 8 reps/sprints per set
- 15 seconds rest between reps
- 30 seconds rest between sets
o Sets
- (8) Sprints
- (8) Shuffles (side)
- (8) Carioca
- (8) Backpedal
o Long Distance Run
- 1 mile Run for Time (Friday) – players should be 10min/mile pace or less
- 2 mile Run for Time (Weekend) – players should be 10min/mile pace or less
Week 2 Training
WEEK 2 - TUESDAY
Warm Up
- Juggling – standing up using both feet (5 minutes)
- Juggling – sitting down using both feet (5 minutes)
- Skill Work – Ball Mastery Level 2 – Click Here: Ball Mastery Level 2 Link
o L Drag – 3 sets, 1 minute each
o Sole (Bottom) Footwork – 3 sets, 1 minute each
- Receiving out of the air – Individual player
- § Skill work with parent
o Volleys
o Thigh traps w/ volleys
o Chest traps w/ volleys
- Stretching (15 seconds each stretch)
Fitness
- Circuit Training Level 2 – Click Here: Circuit Training Level 2 Link
o First Set – 1 minute, 45 second rest in between
- Two Foot In & Out Lateral Ladders
- In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Lateral Steps w/ Jump
- Inside Touches & Quick Dribble Intervals – Cones 10-5-5-5-10 yards apart
- 4 Runs – Lateral – Forward – Lateral – Backward
- Sole roll – Right & Left Foot – Cones 10-5-5-5-10 yards apart
o Second Set – 30 seconds, 45 second rest in between
- Two Foot In & Out Lateral Ladders
- In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Lateral Steps w/ Jump
- Inside Touches & Quick Dribble Intervals – Cones 10-5-5-5-10 yards apart
- 4 Runs – Lateral – Forward – Lateral – Backward
- Sole roll – Right & Left Foot – Cones 10-5-5-5-10 yards apart
Cool Down
- Skill Work – Ball Mastery Level 2 – Click Here: Ball Mastery Level 2 Link
o L Drag – 3 sets, 1 minute each
o Sole (Bottom) Footwork – 3 sets, 1 minute each
WEEK 2 - THURSDAY
Warm Up
- Skill Work – Ball Mastery Level 2 – Click Here: Ball Mastery Level 2 Link
o L Drag – 3 sets, 1 minute each
o Sole (Bottom) Footwork – 3 sets, 1 minute each
- Stretching (15 seconds each stretch)
Fitness
- Explosive Exercise Training Level 1 – Click Here: Explosive Training Level 1 Link
o First Set – 45 seconds, 45 second rest in between
- Jump Squat
- Lunges
- Tuck Jumps
- V Sit Ups
- Reverse Lunge Jump
- Rock Climbs
- Knee Jumps
- Side Sit ups
- Calf Jumps
- Technical Skill Training Level 1 – Click Here: Technical Skill work Level 1 Link
o 2 Sets, 4 Reps Each
· Right foot inside/outside
· Left foot inside/outside
· Both feet inside/outside
o Sole of foot – both feet
Cool Down
- Skill Work – Ball Mastery Level 2 – Click Here: Ball Mastery Level 2 Link
o L Drag – 3 sets, 1 minute each
o Sole (Bottom) Footwork – 3 sets, 1 minute each
WEEK 2 – 3RD DAY
Warm Up
- Juggling – standing up using both feet (5 minutes)
- Juggling – sitting down using both feet (5 minutes)
- Receiving out of the air – Individual player
- Skill work with parent –
o Volleys
o Thigh traps w/ volleys
o Chest traps w/ volleys
- Stretching (15 seconds each stretch)
Fitness
o Super Weave Sprinting Drill
- 8 sprints
- 30 second rest between sets
- Cones 5 yards apart
- Start on either cone & “weave” through
- Finish on opposite cone
o Long Distance Run
- 1 mile Run for Time (Friday) – players should be 10min/mile pace or less
- 2 mile Run for Time (Weekend) – players should be 10min/mile pace or less
Week 3 Training
WEEK 3 - TUESDAY
Warm Up
- Ladder Work – Click Here: Ladder Drills Level 1 Link
o Two Sets – 1 minute first set, 30 seconds second set
o One Step Ladders
o Two Foot Lateral
o Two Foot In & Out Lateral Ladders
o Carioca
o One Foot Hop (2 forward/1 backward)
o Icky Shuffle
o One Foot Hop (continuous)
- Juggling – standing up using both feet (5 minutes)
- Juggling – sitting down using both feet (5 minutes)
- Receiving out of the air – Individual player
- Skill work with parent
o Volleys
o Thigh traps w/ volleys
o Chest traps w/ volleys
- Stretching (15 seconds each stretch)
Fitness
- Circuit Training Level 2 – Click Here: Circuit Training Level 2 Link
o First Set – 1 minute, 45 second rest in between
- Two Foot In & Out Lateral Ladders
- In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Lateral Steps w/ Jump
- Inside Touches & Quick Dribble Intervals – Cones 10-5-5-5-10 yards apart
- 4 Runs – Lateral – Forward – Lateral – Backward
- Sole roll – Right & Left Foot – Cones 10-5-5-5-10 yards apart
o Second Set – 30 seconds, 45 second rest in between
- Two Foot In & Out Lateral Ladders
- In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Lateral Steps w/ Jump
- Inside Touches & Quick Dribble Intervals – Cones 10-5-5-5-10 yards apart
- 4 Runs – Lateral – Forward – Lateral – Backward
- Sole roll – Right & Left Foot – Cones 10-5-5-5-10 yards apart
- Technical Skill Training Level 2 – Click Here: Technical Skill Training Level 2 Link
o 2 Sets, 4 Reps Each
- In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Inside Cut – Cones 10-5-5-5-10 yards apart; both feet
- Inside Cut/Outside – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Sole Touch/Outside – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Sole roll – Right & Left Foot – Cones 10-5-5-5-10 yards apart
Cool Down
- Skill Work – Ball Mastery Level 2 – Click Here: Ball Mastery Level 2 Link
o L Drag – 3 sets, 1 minute each
o Sole (Bottom) Footwork – 3 sets, 1 minute each
WEEK 3 - THURSDAY
Warm Up
- Skill Work – Ball Mastery Level 2 – Click Here: Ball Mastery Level 2 Link
o L Drag – 3 sets, 1 minute each
o Sole (Bottom) Footwork – 3 sets, 1 minute each
- Stretching (15 seconds each stretch)
Fitness
- Explosive Exercise Training Level 1 – Click Here: Explosive Training Level 1 Link
o First Set – 45 seconds, 45 second rest in between
- Jump Squat
- Lunges
- Tuck Jumps
- V Sit Ups
- Reverse Lunge Jump
- Rock Climbs
- Knee Jumps
- Side Sit ups
- Calf Jumps
o Second Set – 30 seconds, 45 second rest in between
- One Step Ladders
- Inside Touches & Quick Dribble Intervals
- Two Touch Side Ladders
- Lateral Steps w/ Jump
- In/Out Dribbling – Cones 5 yards apart; right foot, left foot, both
- Quickness Drill
- Technical Skill Training Level 2 – Click Here: Technical Skill Training Level 2 Link
o 2 Sets, 4 Reps Each
- In/Out Dribbling – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Inside Cut – Cones 10-5-5-5-10 yards apart; both feet
- Inside Cut/Outside – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Sole Touch/Outside – Cones 10-5-5-5-10 yards apart; right foot, left foot, both
- Sole roll – Right & Left Foot – Cones 10-5-5-5-10 yards apart
Cool Down
- Skill Work – Ball Mastery Level 2 – Click Here: Ball Mastery Level 2 Link
o L Drag – 3 sets, 1 minute each
o Sole (Bottom) Footwork – 3 sets, 1 minute each
WEEK 3 – 3RD DAY
Warm Up
- Juggling – standing up using both feet (5 minutes)
- Juggling – sitting down using both feet (5 minutes)
- Receiving out of the air – Individual player
- Skill work with parent –
o Volleys
o Thigh traps w/ volleys
o Chest traps w/ volleys
- Stretching (15 seconds each stretch)
Fitness
o Half Lap Sprint Drill
- Start at midfield
- Sprint around the corner
- Sprint behind the goal
- Sprint around the corner
- Sprint to midfield
- Jog across midfield line
· Recovery Period
o 6 laps
o Should take 1 minute per lap
o Long Distance Run
- 1 mile Run for Time (Friday) – players should be 10min/mile pace or less
- 2 mile Run for Time (Weekend) – players should be 10min/mile pace or less