#20 Soccer Training Session

Today we are doing a 30 minute training session focusing on soccer defense. 

Equipment Needed: As many balls and cones as you have. 

0-5 minutes: 

Warm up, Jog and stretch doing all the normal exercises like high knees, side shuffle, etc. 

5-10 minutes: 

1v1 Simulation practice. Set up two cones, a start cone and end cone. Place your ball next to your end cone. At the start cone, sprint to the ball, imagine you are closing down an attacker. Set your feet and jockey back in proper defensive positioning. Take small steps, not big ones. When you get back to the start cone, rest a few seconds, then repeat. Do 7 sets, rest 30 seconds and go again. 2-3 sets total. 

10-15 minutes: 

Passing and receiving. Being a great defender also means being a good passer of the ball. Set up two sets of cones to be your imaginary teammates. Pass the ball off the fence, check your shoulder as the ball comes back to you, then keep your body open to the field, take a good forward touch and pass to your target. Repeat until you use all your balls. Then get them and repeat for 5 minutes. 

15-20 minutes: 

Defending Fast Attackers practice! Make sure you watch my Online Soccer Academy video titled "How to Defend Against Fast Attackers" in order for this exercise to make more sense. 

Set up a start cone and an end cone about 15 yards behind you. At the start cone stand goal side of your imaginary attacker. Pretend their midfielder is about to play a ball over the top for their attacker to run onto. Once that imaginary midfielder puts their head down to pass into space, you push off that attacker and run into the space, thinking quicker then the attacker. Light jog back, repeat for 5 minutes. 

20-25 minutes: 

Chipping technique practice. Practice chipping the ball over the midfield line into your forward. Set up four cones as a target 30-40 yards away from you. Drop the ball in the target. Repeat for 5 minutes. 

For tips on chip technique watch my Online Soccer Academy video titled "How to Chip a Soccer Ball". 

25-30 minutes: 

Free juggling. Feet, thighs, head, you be creative. 

If you want to extend the training session time then add on time to any section you want extra work on. 

Make sure to finish with cool down and stretching. If you are up for it add on a few sit ups and push ups!

This Video Covers:
30 Minute Soccer Training Sessions - Soccer Warm Up Drills - Soccer Exercises - Soccer Conditioning - Soccer Exercise - Soccer Conditioning Drills - Soccer Fitness - Soccer Training Program - Soccer Fitness Drills - Soccer Workout - Football Fitness - Conditioning for Soccer - Soccer Conditioning Workouts