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U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Each week players who want to work on their own can follow the CYA Weekly PRO Practice. The PRO Practice has three components:
Practice
Reflect
Observe
• The Practice portion of the PRO Practice will be an age appropriate skill that can be practiced at home in the backyard, open room, garage, etc. incorporating dribbling, shooting, moves, and so on. Players doing this work on their own outside of their team and academy sessions they are missing due to the coronavirus will make a significant difference in a player’s overall skill development during these trying times. We want to encourage players to do this work on their own as it will also help enhance their fundamental skills as players while also staying busy!
• The Reflect portion of the PRO Practice will ask the players to review the work they did
during the activities outlined for that day. An example would be that they can talk about/reflect on a component of the activity they feel they did very well. Also, we may ask them to reflect on a game they remember, where they can identify an area they feel they need to work on based on that memory. Finally, it could be a general question about the game. Getting players to evaluate themselves can help broaden their game intelligence, and make them smarter players.
• The Observe portion of the PRO Practice will provide the players to watch a video (or
videos) on YouTube. They will either be highlights for a specific skill, highlights from a recent game, or even a portion of a very competitive game. Watching the game and learning from observations is vital to the success and development of a growing player.
U11-U12 WEEK 6 WORKOUT BELOW
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Monday - Week 6 - Practice Activity 1: ACTIVITY OBJECTIVE
Wall Sits
EQUIPMENT A wall and a ball.
SET-UP
1. Watch the video to see appropriate form 2. Grab a ball, put it next to where you will be leaning
ACTIVITY PROCEDURE & PROGRESSION
1. Hold wall sit for 30 seconds 2. Take a 30 second break 3. Repeat steps 1 and 2 once 4. Hold wall sit for 30 seconds but motion large plus signs with the ball in your hands 5. Take a 30 second break 6. Repeat steps 4 and 5 once
How to Do a Wall Sit | Thighs Workout
( https://www.youtube.com/watch?v=XULOKw4E4P4 )
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Monday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE
Wall Headers
EQUIPMENT A tall brick/concrete/ wall and a ball.
SET-UP
1. Stand about 1 yard from the wall with the ball in your hands
ACTIVITY PROCEDURE & PROGRESSION 1. Toss the ball about 1 yard up the wall 2. When it comes back down at you head it up the wall but try not to jump 3. Try to keep it in the air and head it back 30x, use your forehead and keep your eyes open. 4. Take a 2-minute break 5. Do the exact same drill but now jump to meet the ball, 30 reps again.
Soccer Heading Drills You Can Do Alone | Individual Soccer Training
( https://www.youtube.com/watch?v=n6zaTyOVWJw&t=45s )
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Monday - Week 6 – Reflection: Why is it important to continue the drill even if you're tired?
How did you adjust through the drill to head the ball better?
Monday - Week 6 – Observation:
If You Want to Change the World, Start Off by Making Your Bed - William McRaven, US Navy Admiral
( https://www.youtube.com/watch?v=3sK3wJAxGfs )
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Tuesday - Week 6 - Practice Activity 1: ACTIVITY OBJECTIVE
Warrior Training
EQUIPMENT Ball and Music
SET-UP
In your room, living room, garage, front yard, back yard. A variation workout with body and ball in
ACTIVITY PROCEDURE & PROGRESSION 1.First five minutes is your warmup. Jog in place, high knees, butt kicks and a few leg kicks. Then stretch. 2.Ball work. Basic Inside to outside touches. Touch the backside of the ball and continue to move with it. Quick feet. Make sure not to have your plant foot in the way, keep it behind you. 3.Push-ups and sit ups. Depending on your strength do a few push-ups, then do sit ups, then repeat for 5 minutes. Example being 10 push-ups, 25 crunches, 25 toe touches and 25 other style of abs. Then go back to push-ups. Do 4 sets. 4. Do your right foot for 30 seconds, then your left foot. Rest for a few seconds then repeat the cycle for a total of 5 minutes. 5. Leg strength. Two footed jumps over the ball for 30 seconds, then rest for 15 seconds. Repeat cycle for 5 minutes.
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Tuesday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE
25's
EQUIPMENT Ball and 6 to 10 cones or 6 to 10 shirts
SET-UP
Separate 5-10 cones five yards apart
ACTIVITY PROCEDURE & PROGRESSION
Weave the ball through the cones using the inside of your feet 5 times. Repeat this drill by alternating between the outside of foot 5 times and inside of your feet 5 times. Both feet 5 times. 5 times using all parts
of foot
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Tuesday - Week 6 – Reflection: How many times were you able to touch the ball in 5 minutes?
What foot were able to dribble better and why?
Tuesday - Week 6 – Observation:
Best Football Skills 2019/20 #13
( https://www.youtube.com/watch?v=75cDHPu2ODQ )
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Wednesday - Week 6 - Practice Activity 1: ACTIVITY OBJECTIVE
Ball control/footwork
EQUIPMENT A ball, 4x4 space with cones/socks/etc.
SET-UP
Do each activity 20 times getting lots of touches on the ball. Refer to first video for activity 1-5, refer to second video for Brazilian toe taps
ACTIVITY PROCEDURE & PROGRESSION
1. 20 toe taps 2. 20 tik-toks 3. 20 pull pushes with right foot 4. 20 pull pushes with left foot 5. 20 inside outside touches 6. Brazilian toe taps
Soccer Drills At Home: Ball Control, Footwork & Passing Drills
( https://www.youtube.com/watch?v=g4KCpzTkHto )
Brazilian toe taps tutorial (Soccer Dance) warm-up
( https://www.youtube.com/watch?v=hi4hR4z1_Sg )
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Wednesday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE
Pull backs
EQUIPMENT A ball, 4x4 box with cones/socks/etc.
SET-UP
REPEAT EACH PULLBACK 20 times, 3 reps of each. Follow YouTube video in order of pullbacks, refer to the video to help with visual instructions
ACTIVITY PROCEDURE & PROGRESSION
1. forward/back rolls 2. right to left rolls 3. Brazilian rolls 4. straight line V taps 5. Double V taps 6. double V taps outside 7. Pullback inside cut 8. Pullback half Cruyff
Full Soccer Training in a Tiny Box
( https://www.youtube.com/watch?v=CgsymJy0RJk )
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Wednesday - Week 6 – Reflection: Which was your favorite pullback? When do you think it's an appropriate time for a pullback?
How many touches do you think you got during the entire session? Was it helpful for your touch?
Wednesday - Week 6 – Observation:
Funny Soccer Football Vines 2020 ● Goals l Skills l Fails
( https://www.youtube.com/watch?v=A61hR31dqLE )
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Thursday - Week 6 – Practice Activity 1: ACTIVITY OBJECTIVE
Brain Games: spatial awareness and memory
EQUIPMENT None
SET-UP None
ACTIVITY PROCEDURE & PROGRESSION
Watch the video and try the activity
Brain Games- Sensory Mnemonics
( https://www.youtube.com/watch?v=u3j7lv8OaI0&feature=youtu.be )
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Thursday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE
Full body ladder workout
EQUIPMENT bodyweight, objects around house like water bottles and sofa/chair/coffee table
SET-UP
10x10 space around/near your sofa/chair/coffee table
ACTIVITY PROCEDURE & PROGRESSION
Follow video in the link
FULL BODY LADDER WORKOUT
( https://thebettyrocker.com/full-body-ladder-workout/ )
Thursday - Week 6 – Reflection: In the Brain Game, were you able to recognize what objects were removed, or at least where the object
was?
How is the skill of knowing/remembering where things are/were important in soccer?
Thursday - Week 6 – Observation:
PLAYERS CHOICE!! Go to YouTube and watch a game of your favorite player/team.
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Friday - Week 6 - Practice Activity 1: PRACTICE 1 ACTIVITY
10 Min Soccer Cardio Blast
EQUIPMENT soccer ball
SET-UP
watch video, small area to work inside or outside w/ ball
ACTIVITY PROCEDURE & PROGRESSION WATCH VIDEO; 30 seconds each Foundation, up an back, side to side, drags, up and back, side to side, tap and pull, tap and roll, drag laces, squeeze push, combine the two, right foot drags, up and back, side to side, left foot drags, up and back, side to side, roll in and out, tap-tap roll, laces x3 drag x6
10 Minute Soccer Cardio Blast | YFutbol
( https://www.youtube.com/watch?v=o8ajiHDCf18&feature=youtu.be )
U11-U12 CYA Weekly PRO Practice Weekly Individual At-Home Player Program
Friday - Week 6 - Practice Activity 2: ACTIVITY OBJECTIVE
watch soccer players talk about Soccer!
EQUIPMENT TV/Laptop/Tablet/Phone & a Ball
SET-UP
an area quiet enough to think and reflect.
ACTIVITY PROCEDURE & PROGRESSION watch interviews of soccer players discussing their path to pro. ask yourself the following: what did they
have to do? how did they plan? how did they train? Can I do the same to achieve my goals, soccer or not? *example provided.
Cristiano Ronaldo SC interview: 'The best players
always follow the best players'
( https://www.youtube.com/watch?v=74Z6M7ROPWs )
Friday - Week 6 – Reflection: Was it difficult performing the pull backs with little space?
Did you learn any new pull backs or speed moves?
Friday - Week 6 – Observation:
A Brief History of David Beckham
( https://www.youtube.com/watch?v=Pkb2v3IhRJI )