Activity Suggestions for Rainy Days

http://www.brucebrownlee.com/
 

         Bruce submitted this list of possible ideas for Rainy Day Practices (especially when confined to a small practice area) to the Soccer-Coach-L List. Bruce's excellent soccer coaching website is located at http://www.brucebrownlee.com/ 

Some activities for a covered activity area or gym floor with tennis shoes
or flats.

Warm-up

1. jog around area
2. run around area
3. ultimate frisbee
4. interval runs
5. relay runs
6. skipping
7. two legged jumps over single cone
8. single leg hops over single cone
9. stretching
10. neck isomentrics
11. hip flexor
12. carioca
13. side step hop over line of cones
14. double step over line of cones
15. single leg hops over line of cones
16. double leg hops over line of cones
17. jumping rope
18. back to back thigh development
19. duck walk through line of cones
20. seated inside thigh lifts
21. seated straight leg lifts
22. more stretching
23. sharks and minnows game in confined space
    
     

Selected Coerver steps from "The Foundation of the Coerver Method"

1. Roll ball side to side with sole of foot. Try to half way down side of ball on both sides. Foot never loses contact with the ball.
2. Roll ball front to back with sole of foot. Easy, smooth motion, good balance. Keep upper body relaxed.
3. From A, roll ball to side with sole of foot, bring back and change to other foot.
4. From B, push ball forward with sole and bring back, stop ball right in front with side of foot, change feet.
5. Push ball out with instep (laces), and pull back with sole of foot, change feet.
6. Pull ball back sole of foot, stop with instep (laces), and push back out, change feet.
7. Roll ball to outside with sole, and tap back with inside of foot, change feet.
8. Pull ball across in front of body and push to outside with inside of same foot, change feet. ("V" move)
9. Back and forth while tapping ball between feet. Touch ball on every step.
10. Back and forth with step over move at each end to change
    direction.
11. Same as J, but stopping the ball with sole of the foot to change
    direction.
12. Same as J, but stopping the ball by rolling foot over the ball and stopping it with inside of foot, then tap ball back behind standing leg.
13. Same as K, but after stopping ball, turn and with same foot, pull ball back with sole, then tap forward with instep (laces) and continue.
14. Passing with two players - trap ball and then make two step over moves before passing back.
     

Vogelsinger Soccerobics

1. dribble ball with 2 hands and hop- get lower and than higher
2. dribble with hands between legs to space behind back, turn to face ball and continue
3. dribble ball with hands - through legs with right hand then left hand to each side
4. dribble ball with one hand, step over ball with both legs while in air, dribble with other hand
5. once bounce dribbling with hands between legs, change lead foot each time
6. two dribbles with hands, chest it down on third dribble
7. alternate two hand and head dribble straight down to ground
8. try to dribble with head alone, use hands only as needed
9. bounce ball down with two hands, head settle
10. bounce ball down with two hands, chest settle - bend knees
11. bounce ball down with two hands, thigh settle
12. jog in place lifting knees high - pass ball under lifted leg on each step
13. stretch back with ball - rotate left and right reaching behind back with ball
14. with legs far apart, move ball from left ankle to right over top - stretching back
15. with legs far apart, figure 8 with ball - pause with ball at bottom and pop it up to catch (ball goes from front to back, then around front again for next)
16. legs far apart, figure 8 on ground with ball (stretching again) - pick up pace
17. legs far apart, ball in front, head ball on ground as it rests
18. legs shoulder with, dribble ball with hand on one side to front, move head under ball, change dribble side
19. legs apart, two hands with ball front to back under body, toss ball up over back, quickly turn to catch or bring it all the way over and catch without turning
20. legs shoulder width, two hands on ball, lift it over head, tilt back, drop ball, move feet back and pick up ball between legs off bounce
21. two hands hold ball at waist height all the way in front, swing leg
    all the way back and then forward to meet held ball with instep
22. seated - alternate lifting legs, pass ball under lifted leg to other side
23. seated - alternate lifting legs, bounce ball on one side, pass under lifted leg to other side
24. seated - lift leg and strike ball with instep - pop it up. Do several. repeat with other side
25. seated - legs apart v shape and feet lifted off ground - dribble in v, then legs together with dribble on one side, then to middle (legs apart again), then legs together with dribble on other side
26. seated -pop ball up with inside of foot - make foot horizontal to ground
27. seated - legs flat - lift knees to make space and pass ball underneath, then legs flat - looks like some kind of knee lifters
28. seated - legs flat - bounce ball on side, lift knees and bounce under, legs flat, repeat in opposite direction
29. seated - pop ball up with outside of foot - foot parallel to ground
30. seated - ball starts at feet, lie back and make ball roll to chest, sit up and roll it to feet
31. lie on ball, knees bent, roll ball up to shoulders and down to waist - keep balance with feet, no hands touching ground
     

Soccer Aerobic Conditioning (from soccer aerobics tape)
 

Close Ball Work With Partner

• traps and settles with partner
• touches with partner
• rapid one touch passing on ground
• two touch passing - first touch away at 45 degree angle, second to pass, turn and change directions

Small Space Games

• tag
• throw catch head
• ultimate soccer with hands

  Web Administrator    Ken Gamble