Delaney, USCFA Player Summer 2011

For this third session I am going to add a few different exercises to the first. Agian a reminder that TECHNIQUE AND MECHANICS are critical!

OBJECTIVE- Create Foot Speed, and Recognition Reaction to first make the mental decision (First Touch) before the Application of that decision (second touch). Some call this future passing, we refer to it as secondary passing… i.e. knowing where the ball goes before it comes to your foot.

Just going through the exercises without focusing on the coaching points will be a mistake and will create bad habits reinforced by repetition and muscle memory.

 WARM UP
Deceleration Lunges

In addition to the warm up exercise from session #1 and #2, this is a low dynamic exercise that teaches each player not only muscle memory and the proper posture for Straight Ahead Speed, it helps in developing explosive power and recognition reaction which is what this session will be based on.

Players will march forwarsd, lunging with proper S.A.S mechanics, open set, elbows locked at 90 degree angles, while slowly squat down to a sitting position (knees to 90 degrees). Be careful not to lunge forward, and keep the capsule tight. Front foot will be flat, squating to the 90 degree angle, and the back foot will be on the ball of the foot (back leg straight). Make sure the arm action (exchange) is precise = elbows locked in 90 degree angles, and the arms moving straight ahead. Lead arm to the cheek, and swing arm past the hip.

Video – Agility Deceleration Lunges

WARM UP WITH THE BALL

Continue with the exercises from sessions #1 and #2. This next exercise is a great way to increase recognition reaction, foot speed, and adjusting to the changing shape of the game

WIDE OUTS WITH THE BALL

Have the players begin with their hands behind the back as seen in the video. HAve them perform quick choppy steps in and out for about 5 seconds. Their partner plays them the ball. As the ball comes in they must release the hands get into a good set (elbows locked in 90 degree angles) play 1 touch back, and then go back into the wideouts wqith hands behind the back).

Coaching points -

1) No clicking of the feet,

2) Short 6 inch steps in and out,

3) Stay square with the ball and target at all times,

3) Release to adjust into proper shape for 1 touch pass return.

Video – Wideouts with the ball

S.A.Q.

LAdders -  Opening the hips– We likewise use this exercise to teach out defenders how to get sideways on, and be able to turn while opening the hips, and being in control of the body. We simply call this exercise “Swivel Hips”

Coaching Points -

1) Keep the front foot facing forward,

2) Keep the back foot flat

3) Keep the head, and midline of the body in the middle of the ladder

4) Swing the hip under sontrol

Video – Swivel Hips

Brandon, 2011 USCFA Summer Select

RECEIVING AWAY FROM PRESSURE (TO THE BACK FOOT)
PART II

 

 

 

For this second session I am going to add a few different exercises to the first. AS the parent coach or trainer you will be able to mix and match these as you go. I will remind you that with all of these sessions TECHNIQUE AND MECHANICS are critical!

Just going through the exercises without focusing on the coaching points will be a mistake and will create bad habits reinforced by repetition and muscle memory.

WARM UP
Dynamic Agility  Squats

In addition to the warm up exercise from session #1, this is a low dynamic exercise that teaches each player to keep a good open set (TM), and improves posture, flexibility, and even acceleration.

Players will keep shoulders behind the knees, open set, elbows locked at 90 degree angles, and slowly squat down to a sitting position (knees to 90 degrees)

Video – Dynamic Agility Squats

WARM UP WITH THE BALL

Coordinated Touches x3– Progression from session #1Get the players to focus on receiving away from pressure. If the ball is coming from the left, receive with the right, and vice versa.

This teaches the players to learn how the foot mechanics for receiving to the opposite foot, and playing away with two touches with a coordinated pattern. MAKE SURE THEIR FEET ARE MOVING. As they progress, you will notice that we try to have the ball played in two touches, and three steps.

Video – Coordinated Touches x3

S.A.Q.

Hurdles –  Opening the hips– Set up two hurdles as seen. Make sure the players get their feet over the hurdles, open the hip and go to the cone. Knees and Ankles stay locked in 90 degrees. When they reset themselves, make sure they open the set, and go the opposite way.

Video – Hurdles – Opening the Hip

As with anything when it comes to S.A.Q., MECHANICS are the most important.

In Speed and Soccer,
Billy Elias

RECEIVING AWAY FROM PRESSURE (TO THE BACK FOOT)
PART I

Video Introduction

I suppose that every trainer coach or parent coach has their pet peeve when it comes to the development of players. Well, to cut to the chase, this one is mine. The fourth part of our Speed of Play philosophy is switching the field away from pressure.

In order to teach this, the mechanics on receiving the ball with the back foot needs to become second nature. When it is not, speed of play will break down and when you are playing against well-trained and disciplined teams that pressure well, react well, and now how to counter your attack, this is a critical skill for not only organization, but also its speed, and coordination.

The Back Foot – When receiving from one side of the field, do so with the foot opposite that side. Therefore, if the ball is being played from the right side of the field, we want to receive the ball with the left foot, and vice versa. The second step is to receive the ball away from the body at 45º angle so the player can turn the head, and open the hips to the whole field.

***PROBLEM*** – Too many players receive the ball on the front foot, thus keeping the ball into pressure. If they have learned to use the back foot, they play the ball straight ahead of them, thus slowing down speed of play, and forcing the ball forwards prematurely, or attempting a split or through ball that fails.

***DIAGNOSIS*** The Hips are to tight, and cannot open!

As a result, I have developed an entire S.A.Q. curriculum based on this simple yet rarely taught skill.

WARM UP
One of the coordinated exercises we use that is good for players of all ages is dynamic in nature and we call it opening the gate.

Perhaps the biggest problem that I have found in developing this skill is loosening the hips of the player. Far too many have “tight Hips”. You can teach them to receive the ball to the back foot, but they cannot open the hip enough to get the ball moving away from pressure to the intended target.

Video – Opening The Gate

WARM UP WITH THE BALL

Coordinated Touches – Get the players to focus on receiving away from pressure. If the ball is coming from the left, receive with the right, and vice versa.

This teaches the players to learn how the foot mechanics for receiving to the opposite foot, and playing away with two touches with a coordinated pattern. MAKE SURE THEIR FEET ARE MOVING. As they progress, you will notice that we try to have the ball played in two touches, and three steps.

Video – Coordinated Touches

S.A.Q.

Low Box Lateral Hops – Make sure the players open the set, stay square and keep the hips open on the box.

You can substitute Egg Crates or office crates from staples for the wooden boxes. We obviously use the wooden boxes for durability and we have an entire curriculum just for using these boxes. However, using an egg or milk crate, or office-carrying box works just as good and they are much cheaper.

Video – Low Boxes Lateral Hops

Low Box Substitute

Each week we will use a different apparatus of S.A.Q. equipment to accomplish our goal, as well as exercises that progress from this first session. Before the progression is attempted, make sure each player has a working understanding of what you are trying to accomplish.

As with anything when it comes to S.A.Q., MECHANICS are the most important.

In Speed and Soccer,
Billy Elias

Tyler (U15) USCFA 2011

Speed, Agility, and Quickness for Foot Speed, First Touch, and Coordination Part III

by Billy Elias

In Part III we are going to add some field agilities as well as some new coordinated warm up exercises. WE will also progress these agility exercises with the ball.

COORDINATED WARM UP

In addition to the other Global Coordinated Exercises we add one a week. In our mindset the warm up without the ball should take at least 25 minutes. For some teams we will run whatever their half would run (older teams will go for 30 minutes in a warm up without the ball, and then 15 – 20 with the ball). This is one of my favorites and it not only looks good, but it really helps with Global Coordination purposes. It’s a very simple exercise but it really reinforces the importance of open set (TM) training, and body management off the pivot.

COUNT, CLAP, and PIVOT

The whole idea is to stay square before the pivot and after. The set (TM) should remain open, and the hips, shoulders, and toes should be square. The players count to three double clap and pivot. For many, it seems easier than it looks only because it is specific for body mechanics and control.

Video Count, Clap, and Pivot

1st  Touch Development with Disorientation x2

This is another great exercise using disorientation that will certainly help with body mechanics, center of gravity and mental focus. It is based on recovery, and changing of shapes.

Your players can either get double touch close or a little bit further apart. They play two touches as usual. On the command, they backpedal, perform either a side roll, front roll or cartwheel, and then return the ball with one touch. After the return they must turn quickly to their second partner and repeat the exercise. We run the exercise between 30 and 45 seconds pending the age group

Video 1st touch development with disorientation x2

BOX HOPS (triples and go)

This is a common exercise that I’ve seen many times before. In the progression, we add a ball with touches and traps. HOWEVER, this is an exercise where mechanics and foot speed is stressed.

The players double slalom hop in and then immediately explode into triples (In-In- Out, In – In – Out, In – In – Accelerate)). After completing the triples progression, they must accelerate out. Their body lean must be on the 45 degree angle, with their knees, elbows, and ankles locked in 90 degree ankles. We use this as the forerunner to being able to receive the ball under control into possession back into motion (next installment).

Make sure the mechanics are perfect as the players progress with the exercise.

Video Box Hops, Triples and Go

Progression

In the progression to the above exercise we use the ball. The player must exit the hurdles and at about 8 – 10 yards play the ball back to the server. The server must sole trap the ball, killing it’s movement and then moving to the back of the line. The player running the hurdles must quickly turn and pass with Pace Weight and Accuracy to keep the flow of the exercise going.

Obviously first touch is key with control, and playing back with proper touch and return. Recognition Reaction is also a great technique for the players running the exercise. That is to be able to recognize the pace and shape of the ball coming at them while returning it properly.

Video Box Hops, Triples, Go and Touch

In our next installment, we’ll be adding some S.A.Q. exercises and some more Global Coordination, and hurdle exercises. Remember that hurdles can alsways be replaced with a soccer ball!

In Speed and Soccer,

Billy

Ashley, U16 girls USCFA

Speed, Agility, and Quickness for Foot Speed, First Touch, and Coordination
Part II
Billy Elias

COORDINATION with the WARM UP
In part II we want to talk a little more about the progressions we use for our players. ***IT is important to note that “TOE TAPS” can be used in a variety of different areas so to put video on here is a bit redundant. WE do have some exercises that we use toe taps with some SAQ apparatus, but we will add those in another installment.***

Thigh – Thigh – Clap
Another great Global Coordination exercise we use is Thigh – Thigh – Clap. It’s a great dynamic warm up that is based on the High Knee Straight Ahead Jog. It emphasizes getting the knees up, while preparing the body for acceleration. The elbows should be locked at 90° angles, and the thigh contact should be from the thigh slapping the hand, more than the hand slapping the thigh.
Again, we utilize foot speed and 1st touch in the same curriculum as I believe thes two go hand in hand as we will see in later installments.

VIDEO Thigh – Thigh – Clap

Side to Side With 4 Count (2 and 1 touch)
After our players develop the muscle memory and the coordination to accomplish this exercise proficiently;
1) Keeping set open
2) Developing good foot coordination and speed
3) Proper leverage and center of gravity
4) Rule of 90°

WE will move on then with adding the soccer ball. This is when we utilize the mini ladders to increase a players acceleration and ball speed in short bursts. IT is important to note that we use the longer agility ladders for developing technique, posture, form and balance. These things cannot be taught on the mini ladders. Only after our players have understood the dynamic body requirements of the exercises on the agility ladders do we switch to the ball and the mini ladders.

In this exercise, the players (low speed) will perform the side to side w/ four count. As they exit, a ball is being played. They need to receive with one foot, and play with the other. The ball must be played 45° to the opposite shoulder with proper distance for the return pass with the opposite foot, (receive with the left, pass with the right). If the players can come out of the ladder being square, they will have little difficulty performing this task.
If they cannot (closed sets) then they will struggle with first touch and return.
Each players set™ (with the ball) is determined as follows in the video clip

VIDEO Finding Proper SET with the Ball

We first begin by having each player perform the exercise with 2 touches. WE make sure that they receive the ball properly, have proper mechanics, and generate the proper Pace, Weight, and Accuracy.
Once this has been accomplished we move onto 1 touch. As the players get older and better, the ball comes at them quicker.
In this video is 9 year old (U9 player) Abigail. IT is a low impact exercise to simply get her coordinated with and without the ball. You could see that she struggles a bit on the return passes, but that’s what we are looking for. Keep using the exercise until the progression is efficient.

VIDEO Side to Side with 4 Count/ 1 touch and 2 touch

Double Touch Close 1st Touch with Disorietnation

This is the progression to the exercise we discussed in the last article. The coaching points are very much the same.
4) Pace – (proper amount of generated speed to reach the intended target or area). In this case the players feet.
5) Weight – (keeping the ball on the ground by striking the middle of the ball with a 90° ankle)
6) Accuracy – Playing to the partners opposite foot straight ahead.

This time we add the disorientation aspect to the exercise. On the command, the player returns the pass, back pedals three steps, forward or side rolls, recovers, and continues the exercise. In this exercise every players feet must be moving (dancing) and their elbows should be locked in the 90-degree angle. That will help ensure proper leverage and center of gravity. We want to try to avoid our players leaning back as the ball comes in. They must lean, shoulders over the ball, and play through the ball (not hitting the grass first).
By adding the disorientation aspect to this exercise we have made this that more difficult. This exercise is now based on quick body recovery into proper mechanical execution and transition while maintaining proper touch.

VIDEO 1St Touch Development with Disorientation

In our next installment we will add another aspect of S.A.Q. and Apparatus that will help each player to maintain the proper shape and accuracy while executing the constant changing body shape! Hope you enjoy!
In Speed and Soccer,
Billy

The Overlap from Allie to Amanda USCFA U12 g - 2011

Speed, Agility, and Quickness

Foot Speed, First Touch, and Coordination
Part I
Billy Elias

(***some of these videos may be repetitive from prior articles, but as important. Please give them their fair due***)

Hear it all the time, see it in every tournament we play in, and now see it on the World Cup scene. The lack of ability to play receive the ball into motion, or while in motion with a precise touch so as to not slow down the play, the transition, or the attack.
This is one of those areas that many have left untreated and simply allow the better kids to “figure it out” on their own.
While many of this will be elementary to many of you, these exercises (based on acceleration into the ball) and receiving the ball from different angles into movement, have become very successful with the players we train.
Some get very complicated, but we use them on all ages, and really do get very good results. Not always overnight as bad habits have to be relearned and then developed into muscle memory (for which we use some disorientation), but you will see that with a lot of T.L.C., your players touch will greatly improve.

COORDINATION with the WARM UP
Something else we use is coordination. It seems that the best players with the quickest feet, and 1st touch are those that can keep proper BODY SHAPE! That is, being square with the ball, and maintaining proper leverage over and with the ball. We use the ladders to generate proper coordination and speed.

Foot – Foot – Clap
We use this exercise to simply coordinate globally and corporately the team as a whole. Globally for the individual player who must learn to have several body parts doing a separate function simoultaneously, and Corporately as the team must do the exercise together in the same flow and rhythym of the exercise. IT is very Brazilian in nature and we find that it really helps with preparing the body for this kind of workout.
While this particular exercise is a bit random and generic for first touch and foot speed, it involves proper body shape, getting the feet off the ground, and is a great warm up for any foot speed workout.

Simply have your players speak the command as they do the exercise. In this case (Foot, Foot, Clap)

Video Foot, Foot, Clap
Toe Taps
Not too much needs to be said about this crucial skill. Technique is key and we use this skill in just about everyone of our programs when it comes to foot development, foot speed, coordination and the like. Please don’t get sick of it.
I will be writing an article with multiple toe taps progressions that can be used with Speed and Agility Apparatus in the future so you have a better idea of what Toe Taps can do for your players.
For now, if you want to develop a good touch
(NOT STOMPING) on the ball, and if you want to develop proper body mechanics, and control this is the best exercise you can start with.

Emphasis – Posture/Touch Development/Foot Speed (Creativity)
a) Elbows locked in a 90° angle
b) Good Arm Exchange
c) Knees to a 90° angle
d) Recognition/Reaction to ball (if they could just about see the tip of
the toe then their angle is good. No toe to sharp, laces visible to lose).
e) Ankle locked in a 90° angle (toe up on the ball)
f) Ball is tapped with the balls of the feet (not instep or heel)
g) Balance

(In this video is both toe taps and boxing. Focus on the Toe Taps)

Video Proper Toe Taps

TOE TAPS ON LOW BOXES
We have found that while increasing a players 1st touch it is just natural that we work on their foot speed. We use the boxes to not only progress the proper mechanical aspect of the skill, but to help with speed and touch.
NO STOMPING – Most players when doing the toe taps on the boxes will stomp their little hearts away because they don’t have the control to allow the ankle and ball of the foot to act as a spring off the box rather than a hammer. (MIGHT I ADD THAT EGG CRATES WORK GREAT FOR THIS EXERCISE. THESE BOXES ARE CUSTOM MADE AND AREN’T NECESSARY FOR THE PARENT COACH!)
You will note that if the knee, ankle and Elbows are locked in 90° angle, the player must learn to explode from the top of the box instead of drive through it. This helps with body control and will go a long way with not only speed, but touch.

VIDEO Low Boxes Toe Taps

Always note the coaching points on the video as these are what you want your focus to be. In my opinion the faster the foot speed, under control (1st touch) the quicker your player will respond with the their body in motion and playing the ball into motion for combination play and foot skills.

Side to Side With 4 Count
With this exercise it is a basic 2 steps in the box, and 2 steps outside of the box. The players must be square, have proper rule of 90°, and must keep a good open set™ (discussed in various other articles and our Level IV online course coming soon).
The players must be square with the slat in front of them. They must have a good center of gravity, leverage, and must BE BALANCED AT ALL TIMES. While this is about generating speed on the “recovery and plant” of the inside foot, the mechancics (like everything else we do) are absolutely critical.
We always start on the agility ladder to make sure the players get good repetitions, rest in between sets, and develop better muscle memory. 3 sets of 4 reps each would be a great start.

VIDEO Side to Side with 4 Count

Double Touch Close 1st Touch
This exercise has many names and many have sen it, but we (again stress the mechanics of the exercise. Each player must be square with the ball and the target. They must use whatever foot the ball comes to, plant towards the target and play with proper;
1) Pace – (proper amount of generated speed to reach the intended target or area). In this case the players feet.
2) Weight – (keeping the ball on the ground by striking the middle of the ball with a 90° ankle)
3) Accuracy – Playing to the partners opposite foot straight ahead.
In this exercise every players feet must be moving (dancing) and their elbows should be locked in the 90-degree angle. That will help ensure proper leverage and center of gravity. We want to try to avoid our players leaning back as the ball comes in. They must lean, shoulders over the ball, and play through the ball (not hitting the grass first).

You will note that the touches will not be perfect, but continually feed your players repetition aand you sill start to see a big difference!

VIDEO 1st Touch (Double Touch Close)

In session two we will add more components of SAQ with the ball as it received into motion and while the player is in motion.
In Speed and Soccer,
Billy

Kaitlyn USCFA summer 2010

Possession Under Pressure

Part VI

Billy Elias

Single Legged Strength III

In this final installment are a few exercises that we use to really solidify Single Legged Strength, Balance, and Center of Gravity. These drills are difficult by nature and should be used carefully. Remember that when using the Single Legged Hops to only use at most 4 reps, 2 with each foot. We do not want to put too much strain on the shin or ankle of any player under the age of puberty.

Single Leg Zigzag Lateral Across

            Single Leg Zig Zag Hops (lateral across)

            “This is a great progression for the lateral and linear Single Leg Hops. Again, this one can be attempted after the lateral hops are being performed satisfactorily. Make sure your players have a good understanding of the ankle and knee relationship.

            As the diagram shows simply hop into box one and then across the ladder and back again. This is the coup de gras so to speak of the single legged exercises. It incorporates everything you have taught to this point about single legged strength and balance.

            For the older groups, U11 and up, have them try to maintain leverage. Leverage is the key to fighting pressure. Have them keep their head and shoulders inside the rope. This will really strengthen their body management and their core and give them great strength in maintaining possession of the ball under pressure.

            Reduction of wasted movement is critical and it will break down after the first few times your players try this. It is a very exhausting exercise so have your players get plenty of rest in between reps and sets.

            Again, make sure that if your players start feeling discomfort you have them stop the exercise immediately. These lateral exercises have them performing many individual hops and we do not want to put any excess pressure on the ankle. Let them go through them at their own pace so they can properly learn the mechanics and balance necessary to perform them. DO NOT PUT TIMES on them.”¹

Single Leg Zig, Zag Hops (Lateral)

Single Legged Zig Zag Hops (lateral)                                                                    

Emphasis

a)       Posture (stay square)

b)      Balance

c)       Body management

d)      Be on the ball of the foot

e)   Set Maintenance

a)      Reduce Wasted Movement

b)      Maintain Leverage

Single Leg EXPLOSION Hops

            This is a difficult exercise in which the player must learn to explode from the single leg squatted position. It is the final exercise in the progression.

            Each player performs a linear single legged hop (straight ahead). Upon landing, they must “squat” as deeply as possible, not passing 90º angles. At this point they explode into the air vertically getting as much height as possible.

            They must make sure that they are completely 1) Square, and 2) Their legs are straight in the air.

            As they land they must keep the off knee in as close to a 90º angle as possible. One of the main coaching points is to establish a rhythm so that the player maintains coordination, balance, and posture.

SINGLE LEG EXPLOSIVE HOPS

Single Leg EXPLOSION Hops

Emphasis

e)       Posture (stay square)

f)        Rhythm

g)       Body management

h)      Be on the ball of the foot

e)   Explosive power from the ankle, butt, and hip

c)      Reduce Wasted Movement

d)      Maintain Leverage

The Shimmy

            “It’s the basic exercise but now we are giving the kids an aiming point for the shimmy step. Figure 12, shows the yellow ring as the target ring. Have each player, when the ring is on the left, start with the left foot. First step foot goes left, second right, and third shimmy. To finish this exercise have them sprint out of the rings placing the right foot into ring 4, and then the left into ring 5.”²

SPEED RINGS Shimmy

            I hope you have enjoyed this series that I hope has improved and strengthened your players. Good Luck to all of you in The Spring Seasons.

In Speed and Soccer,

Billy Elias

¹ William Elias, S.A.Q. “Soccer Style” : Possession Under Pressure (Charelston: Amazon Press, 2009), 70, 71.

² William Elias, S.A.Q. “Soccer Style” : Possession Under Pressure (Charelston: Amazon Press, 2009), 38, 39.

S.A.Q. "Soccer Style" Possession Under Pressure

Possession Under Pressure
Part V
Billy Elias
Single Legged Strength II

  

The element of acceleration occurs with the off knee (foot not doing the single leg hops) exploding back up into the 90 degree angle. This movement needs to be crisp, quick and under control.
Remember that throughout the exercise the player must be on the ball of the foot to develop single legged strength.

HOPSCOTCH
Emphasis
a) Balance
b) Body management
c) Be on the ball of the foot
d) Set Maintenance
e) Explosive power to 90 degree angles with the off leg
f) Reduce Wasted Movement

Video HOPSCOTCH (right leg)

HOPSCOTCH (alternating foot)
This is the progression and it takes coordination, explosiveness, and focus. It is performed the same as above however, after the opening of the set, the hop leg switches.
So the player would count this as Right Hop – Set, Left Hop – Set, etc. down the ladder.

Again the explosive mechanics to this exercises are just as important as developing the single leg. This exercise also helps with transition of body shapes while incorporating explosive power.

HOPSCOTCH
Emphasis
a) Posture (stay square)
b) Balance
c) Body management
d) Be on the ball of the foot/good transition from foot to foot
e) Set Maintenance
f) Explosive power to 90 degree angles with the off leg Reduce Wasted Movement

Video HOPSCOTCH alternating foot
THE CROSS (Slalom Hops)

“This is an introductory exercise used for understanding how leverage and balance work together. It is not only great for fitness and building foot speed, body management, and strength, but it also teaches the athletes the importance of increasing speed by simply understanding leverage and balance. This exercise begins with placing five rings in a cross pattern as shown below.
I use this exercise for every athlete I train starting with five and six year olds. With the very little ones, I have them go for ten seconds. With the five and six year olds I make sure the rings are touching.
For U8 and U9 players I have them go for 15 seconds, but still keep the rings touching. For U10 teams and up I place two fingers between each ring to start, and have them go for 20 seconds. As the players get older, I increase to three fingers so that by U12 they are exercising for 30 seconds.
For this exercise, however, I do not extend them anymore than three fingers. There are many progressions that can be utilized with the rings and I will talk about them later. It is important, however, to remember that each athlete must be given plenty of rest between each set. Especially with the younger players, too many sets will very quickly fatigue the players and then you will lose them for the rest of the session.
Likewise, I would make sure that you do a very good warm up with the players before using this exercise. Make sure they are sweating and breathing just hard enough to ensure that they are ready for the intensity of this exercise.”

CROSS (Slalom)

Emphasis
a. Knee/Ankle relationship
b. Center of Gravity
c. Coordination
d. Foot Speed
e. Body Control
f. Speed of Play

Video THE CROSS (Slalom Hops)

Next week will be the last installment for Possession Under Pressure! I hope you have enjoyed it so far.

In Speed and Soccer,

Billy

¹ William Elias, S.A.Q. “Soccer Style” : Possession Under Pressure (Charelston: Amazon Press, 2009), 43, 44.

Ashley, U15 USCFA

Possession Under Pressure
Part IV
Billy Elias

 SINGLE LEGGED STRENGTH

This really is where the rubber meets the road with Possession under pressure. It is about strength, width, and center of gravity, all of which is dependent on an athletes ability to be strong and balanced.

When you really start to think about it, soccer is a single legged game, that is to say, it is played on one foot when passing, shooting, or going for a level 4 ball (header). IT is also crucial that a player learn to hold off a defender under pressure by keeping the ball as far away from their capsule as possible (body, body ball – bal, body, body).
The next two articles includes several exercises we use to help with single legged strength.
 

HOPS and THE KNEE
The slalom (diagramed and outlined in S.A.Q. “Soccer Style” The Basics) is the beginning of the knee/ankle protection so very vital for soccer specific S.A.Q. It is also the beginning of the knee/ankle relationship when it comes to the health of the player. It is important to begin any single legged exercise with the slalom to ensure proper mechanics before moving to the strengthening exercises.
In order to strengthen the knee we must first strengthen the ankle. Remember that the knee has no muscle in it. It is simply a connector joint from the Tibia and Fibula to the Femur. It is made up of tendon’s (Patella) cartilage (meniscus) and ligaments (Anterior Cruciate Ligament, Posterior Cruciate Ligament, and the Fibular Collateral Ligament) but no muscle. It is important that we understand then that to strengthen the “knee”, we must strengthen the muscles in the lower and upper parts of the leg. The following exercises are a great way to begin this process especially in the athletes who have not yet hit puberty.

Always remember, the following coaching points to emphasize when dealing with the development of healthy knees and ankles:
1) The knee must always be behind the toe. We do not want the knee to flex further than the toes. When shooting we do not want the knee on the plant foot to be in front of the toe and we do not want it here either. As the players leave the ground, their legs should be straight. As they land, they will naturally bend. Have your players avoid bending their knees purposely. Allow the knees to bend on their own.
2) Be balanced at all times. Soccer balance must be upright, not bent over or back. Remember soccer is a game of constant changing body shapes and the players must be able to react quickly from a neutral position. Make sure your players start each exercise with a good set. Later on in the manual, we will talk about winning the 50/50 ball in the air and landing.
3) Body mechanics and Rule of 90°. Remember to keep the elbows at 90° for proper balance, sit tall in the trunk (a slight lean if necessary), and if possible keep the opposite leg in a 90° position as well. I have found that players are more comfortable and balanced with their opposite leg flexed in the 90° position than not. Especially with the girls we train, it helps with their muscle memory in developing proper biomechanics. When teaching players to shield, winning the balls in the air, and heading, the rule of 90° becomes very critical in the success of balance and body management.

Single Leg Hops (linear)

This is the basic exercise for developing Single Legged Strength and acceleration in your athletes. It should be performed after the Slalom however, to ensure proper dynamics and body mechanics are understood. Just as the name suggests, this exercise is a single legged hop into each box on the ladder.
However, one other very crucial element to this exercise is that it must be performed on the ball of the foot. Make sure the heel does not hit the ground at all.

Make the players develop the ankle strength and calf muscles by keeping them on the ball of the foot.
General posture principles are the same as well. Have them sit tall in the torso and keep their elbows locked at 90° angles. Try to have them perform the exercise with their head up. If they must look down have them do it with their heads up and eyes down.
For younger players (U8 and U9) have them simply get used to being on one foot first. Do not worry so much about the opposite leg, or the head. For those younger players have them focus on balance and posture the best they can. By U10, start working on the opposite foot and by U11 put it all together.
This exercise should be performed with legs, several reps with the right first then the left.

 Emphasis
a) Posture
b) Balance
c) Body management (rule of 90°)
d) Be on the ball of the foot

VIDEO     Single Leg Hops (Linear)

Single Legged Zig, Zag Hops (linear)

This is a great exercise to change the pace. For this exercise, the player starts on the left side of the ladder. With his left foot, he hops in and out of each box with a slight side-to-side movement. This exercise is great for teaching your players to Reduce Wasted Movement!
One of the body management and strength components of this exercise is making sure that the right knee is locked in a 90° angle and always stays in the middle of the ladder. As the left foot goes in and out of the box, the right knee hangs in the middle and never moves outside of the box.
All the coaching points that mentioned so far apply to this exercise, as it is both a lateral and linear exercise. The difference however is the amount of energy used to clear the rope.

What you do not want to see is your players moving down the ladder out of control. Their foot should land just inside and outside of the red rope as diagramed below. This is going to take balance and strength.
Likewise, if your players complain of pain stop the exercise immediately for that player. My experience has shown that for the players who will experience pain most can do two to three reps with each leg before they begin to feel discomfort, most of the time in their weak ankle. Do not push or force this exercise. Two to three reps with each leg is enough for the younger age players.

At the younger ages, remember to get them to be balanced, stay square, and maintain a good open set if possible. As they start to get better, start to emphasize the reduction in movement.

 

 Emphasis
a) Posture (stay square)
b) Balance
c) Body management
d) Be on the ball of the foot
e) Set Maintenance
f) Reduce Wasted Movement

VIDEO  Single Leg Zig, Zag Hops

ENJOY !
In Speed and Soccer,
Billy Elias
¹ William Elias, S.A.Q. “Soccer Style” : Possession Under Pressure (Charelston: Amazon Press, 2009), 62, 63, 70.

USCFA Summer 2010 (U11 boys)

Possession Under Pressure
Part III
Billy Elias

First I wanted to begin by Wishing all of you a Very Happy NEW YEAR! I hope the coming months will be prosperous for all of you and your families. I know we’re still digging out here in New Jersey, but in just a few days we will be back in the gym, preparing for the spring campaign!

VIDEO HAPPY NEW YEAR

In part III of this series, we are going to continue in our ladder progression and add some low box exercises that are great for teaching not only “SET”™ training, but we begin the development of core, and single legged strength.
Since we do not recommend any weight or heavy resistance training until High School, these exercises are not only great anaerobic exercises, but are plyometric in nature.

Side-to-Side (triples with a lunge)
This exercise is a progression to the side- to- side triples series. Much like the triples with a hang, what the players will do now is lunge out of the ladder. After they take their inside, two steps they push off on the inside foot and explode wide of the ladder. As they land they land on the outside foot and hang the inside foot. DO NOT LAND ON THE BLADE OF THE OUTSIDE FOOT! They must land with a good inside lean (leverage) and then explode back into the exercise. With steps number two, five, eight and eleven, the players are lunging from the inside. With steps three, six, nine, and twelve they are lunging back into the ladder with the outside foot.

Side-to-Side (triples with a lunge)
Emphasis
a) Lateral strength
b) Center of Gravity (body management)
c) Knee and Ankle Protection
d) Proper Landing (surface impact)

VIDEO TRIPLES WITH LUNGE

SPEED BOXES

Another excellent apparatus that we use for teaching leverage and “set” training is the boxes. It is important to note that the boxes are not for every age group. U8 players and under would greatly struggle with any exercise on the boxes, as would some U9 teams. As a rule, if the box you are using is taller than the players’ knees, then it is too big.
Lateral Box Steps (Lateral Hops)
I use this introductory exercise for leverage and set training. It is a great way to build leverage, and set maintenance, as well as explosive power and muscle memory with our rule of 90°’s.
Have the player start with a good open set, square with the front of the box. Their toes must be pointing straight ahead and they are sitting tall in the torso. On the command, they move side-to-side placing one foot on the box at a time. Do this in a rapid explosive movement. As they move the must drive their arms forwards (arm exchange) and maintain a good set and balance.

The number one coaching point is to make sure that as they move side to side, they are keeping their head and shoulders in the middle of the box. This is how they learn leverage and body control with this exercise.

VIDEO LATERAL HOPS

Instead of putting a time limit on it, have your players go between 15 – 20 repetitions at a time. Make them go at maximum velocity, and peak performance, while being in control of their capsule. If you notice, they are getting out of control, slow them down. Make sure they are doing the exercise properly before speeding them up.

Another important coaching point is making sure they are going over the top of the box, and not the front. Many players will not trust themselves to go directly over the top of the box. You will find them leaning back and looking more as if they are doing toe taps then Lateral box steps.

CAN’T AFFORD THE BOXES????

While in the video I utilize wooden boxes. Sometimes we need to substitute the “store bought” items with makeshift ones. The boxes are an invaluable tool that each coach should use with his or her players. Therefore, I am giving you an idea as to how to use the boxes and not spend a fortune.
I actually went to Wal-Mart, purchased six office-carrying boxes, and have used them with my teams for years. They were $6.00 each. I now use the heavy wooden boxes because of progressions and the age of the players, I am working with (plus this is my job and I can afford to pay for the product). However for U13 players and below simply using milk crates or in this case “office carrying boxes” are inexpensive, and very valuable.
ENJOY !

In Speed and Soccer,
Billy Elias
¹ William Elias, S.A.Q. “Soccer Style” : Possession Under Pressure (Charelston: Amazon Press, 2009), 50 – 53.