Stronger Soccer

60 Yard Shuffle

• Run in a straight line – don’t waste movement.
  
  
• Make quality turns and move efficiently through your breaks.
• Accelerate out of turns and maintain your speed.
• Alternate your plant foot between the right and left.
• Breathe in through the nose, out through the mouth.
• Set goals for yourself – Compete with the clock.

300 Yard Shuffle

• Run in a straight line – don’t waste movement.
• Make quality turns and move efficiently through your breaks.
• Accelerate out of turns and maintain your speed.
• Alternate your plant foot between the right and left.
• Breathe in through the nose, out through the mouth.
• Set goals for yourself – Compete with the clock.
• Mix up distances between cuts on your way to 300 yards.

Get Explosive

The ability to move as soon as the need arises is invaluable in the game of soccer. Whether you want to get to the open ball first, or you need to get by a defender. Catch the enemy by surprise reek havoc before the opponent knows what hit them.

Granny Throws

• Head and chest up, shoulders squared away from partner.
• Maximize counter movement with a good deep squat.
• Incorporate as much lower body and leg power as possible.
• Explode up and back through hips, knees and feet.
• Feet need not stay planted, let momentum carry you backward.

Lateral Box Jumps

• Keep your head and chest up, with shoulders squared.
• Start with good counter movement and explode upward.
• Pull your knees up high out of your jump.
• Control your landing – stay balanced and squared.
• Feet should land equal distance apart from take-off.

Lateral Squat Jumps

• Start in a good athletic stance – squared and balanced.
• Full counter movement then explode up with lower body.
• Keep your body weight inside your lead foot.
• Use your arms to generate upward/lateral momentum.
• Control your landing with feet equidistant to take-off.

Gain Agility and Speed

Lateral Slide

• Start in a good athletic position.
• Keep center of gravity low through the break.
• Don’t waste movement changing direction. Be quick and efficient.
• Generate as much force through your leg and foot as possible.
• Do not get upright as you get tired. Stay in an athletic position.

Arrowhead Drill

• Maintain low hips. Getting upright will slow you down in the turns.
• Get in and out of your breaks quickly. Do not waste movement.
• Keep your weight inside your plant foot to avoid having to recover.
• Don’t forget about your arms – use them throughout.

A-Skip Launch

• Keep arms and legs moving on a straight plane
• forward and back.
• Any sideways movement takes momentum away
• from moving forward.
• Drive off the balls of your feet and push ground back
• behind your hips.
• Punch your knees up. High knees build explosiveness.
• Keep good form. If you lose your form you lose
• the benefit of the drill.

Even If you don't have the belt your partner can use a towel or manual resistance from the front, the key is to maintain good position and technique

React Quicker

Reaction and Coordination are a huge part of Soccer. Being able to control your movement while still pushing the boundaries. They help you stay in control, and move with more grace and coordination.

2 In each Lateral Run

• Start with weight on balls of feet for maximum quickness.
• Stay squared – do not lean as this will throw off your balance.
• Listen to your feet – they should pop cleanly off the ground.
• Don’t forget about your arms – use them throughout.
• Walk through the patterns to start then build up to running.

A-Run Launch

• Get your knees up. High knees build explosiveness.
• Drive off balls of feet. Don’t let your heels touch down.
• Drive your arms to generate forward momentum.
• Remember to drive right leg with left arm, left leg with right arm.

Even If you don't have the belt your partner can use a towel or manual resistance from the front, the key is to maintain good position and technique