Wheaton College Soccer Wall Training



Rogers Girls HS Soccer Wall WorkoutDo these drills 15 minutes a day, 6 days a week, and you will double your ability with a ball. Do these drills 30 minutes a day, 5 days a week, and you will become a major force with the ball. What type of player do you want to be?Follow these instructions:1) The close drills are treated like the punching bag for boxers- quick rhythmic rapid fire succession.3) Be on the balls of foot- do NOT do these flat footed.4) Players should find rhythm and then speed up to the fastest possible pace. Do these at the edge of control! 5) Having music really helps?PHASE I Passing/ Receiving/ Shooting- Ground (be 2-3 steps from the wall)?1. 2 touchinside foot, recieving and passing switch feet after 1 min to 3 min have a rhythm to the passing with a bounce in your step2. 1 touch working on passing technique: passing foot with toe up, locked position, strike through the center of the ball, eye on the ball the whole time, plant foot pointed towards your targetslow and perfect technical ability on every pass switch feet after 1 min to 3 min3. 2 touch - stop with sole play with inside and collect with sole and repeat get body behind ball on receptionswitch feet after 1 min to 3min4. 2 touch - rectangle 2 feetone foot plays ball against wall and same foot touches it to opposite foot and that foot repeats that pattern continue this rectangle shape 5. 2 touch triangleone foot plays against wall opposite foot touches it back to passing foot continue pattern, should be triangle, get a rhythm switch feet after 1 min to 3 min6. 1 touch laces (one foot at a time)?tap ball against with laces good rhythm, on your toes switch feet after 1 min to 3 min7. 1 right, 1 left insidesusing both feet, quickly adjusting body8.? 1 right, 1 left lacesusing both feet, quickly adjusting bodyPHASE II Passing/Receiving/Shooting- Air (be 5-7 yards from the wall)?1. lacesthrow or pass the ball against the wallafter 1 bounce bring the ball down with your lacesbe moving forward as you trap it. throw or pass back to the wall again2. thighsame thing but bring the ball under control with your thighthrow or pass the ball back to the wall again3. headthrow ball at wall and head it backpractice proper technique: eye on the ball, bend at the waist, look to your target4. volleyswith the ball into your hands, drop kick the ball into wall with your laceshave no looping balls- use proper technique with your knee above the ball and your toe pointed down??PHASE III Turning (be 3-5 yards from the wall)?1. inside footplay ball at wall receive it and turning using inside of foot and make complete circle and play ball back against wall. switch feet after 1 min to 3 minfirst touch should always be starting your turn, across body2. outside footsame instructions as above only using the outside of your footswitch feet after 1 min to 3 min3. sole grabplay wall and turn sidewayslet ball roll across body then with foot nearest to wall reach across body and pull ball back across using your sole. switch feet after 1 min to 3 min4. feintas ball comes back from wall fake towards ball and let it roll across body add in multiple feints (step overs, cruffys, zico’s, etc.) look up moves on Youtubeswitch feet after 1 min to 3min5. 360pass ball with inside foot collect with sole and turn in a complete circle without stepping down must work on players being able to keep balance on one footswitch feet after 1 min to 3 min6. Dummy balllet ball roll through legs chase ball down and perform a change of direction ?inside cut, outside cut, cap turn, etc.switch feet after 1 min to 3 minPHASE IV Longer Distance (be 10 yards or further from the wall)?Make a tape “X” or small box or line on the wall. You need a target to shoot for!1. 2 touch strikesame foot or play opposite, try to hit target try to have no pause between collection and strike, on the balls of your feetswitch feet after 1 min to 3 min2. 2 touch in spacepass and move, trying to play the ball to your new location every time. pass the ball with various surfaces (inside, outside, laces, sole, heal, toe poke)switch feet after 1 min to 3 min3. strike after pass to?wallpass with inside foot and position body to hit a first time strike try to hit target could have multiple targets (think picking corners)inside, outside, laces strikesswitch feet after 1 min to 3 min?4. Both legs Rapid fire1 touch quick striking must keep good form, over the ball, think about where your plant foot is and your body position (Do I swing through the ball or not based on my strike?)switch feet after 1 min to 3 min ................
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