Soccer Drills – Page 38

Plyometrics for youth soccer coaches

WHAT ARE PLYOMETRICS?

Plyometrics are jumps or combinations of jumps that produce quick, powerful movement using a stretch reflex. A stretch reflex occurs when a muscle lengthens (stretches) and then immediately shortens – the reflex action occurs when the muscle changes from the lengthening to the shortening action. These drills are a specific training mode for soccer because the movements replicate the game’s mixture of vertical and horizontal acceleration against the ground and the triple extension of the ankle, knee, and hip joints.

In plain English, the muscle is stretched (i.e. loaded) before it is contracted. A good example is push-ups with a clap in-between each push-up. The muscles (pectorals in this case) is elongated and loaded by the downward force of the body, then immediately the player must contract the muscle to push themselves back up. Plyometrics are very good for enhancing power, speed, and agility for players.

LOWER BODY PLYOMETRICS

The basis for lower body plyometric drills are an attempt to replicate playing movements, such as jumping, bounding, pushing off and changing direction. The movements are meant to be exaggerated and powered, such as:

• Over sized strides are used in the running action with extra time spent in the air.

• Multiple jumps over a series of obstacles like hurdles of footballs to improve power for sprinting or jumping events.

• Standing based jumps performed on the spot (low intensity) – Tuck Jumps, Split Jumps

• Jumps from standing (low-medium intensity) – Standing long jump, Standing hop, standing jump for height

• Multiple jumps from standing (medium intensity) – bounds, bunny hops, doublefooted jumps over discs, cones or footballs.

TWO JUMPS FORWARDS ONE JUMP BACK

1. Jump forward over two discs on top line, jump back one in the middle channel

2. Jump forward over two discs on bottom line, jump back one in the middle channel

3. Repeat

4. Use soft discs – safety

5. Vary the distance to suit age and fitness of the players

6. Keep both feet together.

7. Aim for height – exaggerate the jumping action.

8. Aim for quality, not speed

9. Keep the head and body pointing forward at all times

10. Pause briefly on the ground between humps

11. Progress to hopping, using the right, then the left leg

OBJECTIVES

1. To improve leg strength

2. To improve mobility

3. Improve bounding and jumping for the ball

4. Develop good balance

5. Improve agility

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Throw-ins (part 2)

Apart from the importance placed on passing and shooting, coaches rarely emphasize the technique of the throw-in in practice. Yet, it is a basic method utilized in the game of soccer. This is especially true in the youth game, where because of the technical deficiency of the players, the ball frequently goes out of play resulting in a throw-in. And, 99 percent of the time, the throw-in ends up going to the opponent. I strongly feel that the throw-in is not necessary for U6-U8 game play.

On any given weekend, I have watched numerous games where feeble attempts are made by U6-U8 coaches to “mold” the bodies of their players, hold down their feet, demonstrate, and explain their version of a proper throw-in. Incidentally, it is done incorrectly as the player either drops the football in front of them, or in an effort to bring it back over their head, they drop it, throw it to the other team, or fire at the face of the nearest victim-sometimes this just happens to be the coach. And worst of all, when patience has run out, the game is allowed to continue and the player is allowed to re-enter the field with a “slight nudge” by the coach, having learned an improper throw-in.

All this should indicate to the coach that something needs to be fixed. It indicates to me that too much time is spent in the games trying to deal with this phenomenon, when this is something that needs to be practiced outside the game first. So much time is spent, that I have estimated over 25 percent of the game time is wasted trying to deal with this. That’s 15-20 minutes less the players are in contact with the ball. Less contact with the ball means downtime, downtime results in boredom and disinterest.

A solution to this problem would require modifying the rules of U6 and U8 play. Coaches should emphasize the importance on the technical application of the throw-in in practice.

For U6 and U8 play, I strongly recommend that when the ball goes “into touch” or outside the sidelines, the ball is put back into play by the player choosing to either dribble or pass. Also several balls should be placed around the outside of the field, so that when a ball goes out of bounds, time is not spent trying to chase it down. The nearest ball is played in, being careful that no stray balls roll onto the field.

Since the hands of a U6-U8 player are not properly developed for the proper execution of the throw-in, more emphasis needs to be placed on providing the players with more opportunities to manipulate the ball with the foot. Not to mention, throws that result in someone getting a ball to the face can also be avoided – the pass or the dribble – is a safer alternative while maximizing chances to play the ball with the foot.

To learn the proper technique, and technical application, the following should be stressed. First, coaches at any level should teach their players how to correctly hold the ball. For U6-U8 coaches, this can be done to teach the habit of securing the ball which later on can be used to teach proper technique for catching in goal keeping as well.

Coaching Implications

1. Secure the ball with both hands, ensure that the index fingers and thumbs are as close as possible (almost forming a “W” or “u” shape with fingers on the ball).

2. Bring the ball over the head just behind the ears with your arms loose and elbows bent and flared out.

3. Stand with your feet a little than shoulder-width apart with one foot in front of the other (start at a standstill first, then add 1 step, then 2, and so on).

4. Face the field.

5. Bring your head, neck, shoulders and trunk back, bending at the knees. 6. Thrust the ball forward resulting in your entire body going forward.

7. Release the ball as it just goes past the head.

The throw-in is a pass; so therefore, it should have all the characteristics of a pass, i.e. played to a teammate with the proper pace so that it can be controlled easily and possession can be maintained.

Throw-ins (part 1)

A throw-in is awarded when the entire ball goes across the touchline. An opponent of the team who touched the ball last throws in the ball at the point at which it went out of bounds. The object is to maximize territorial gain while ensuring that a teammate can gain possession from the throw. A player should collect the ball and get into position as quickly as possible after the ball goes out of bounds in order to take advantage of teammates who might be breaking away toward the goal.

To do a legal throw-in, the ball must come back over the head (referees usually look to see if the ball goes back past the ears) before being thrown forward; the ball must be thrown with both hands on it, and it must be released immediately after passing the front of the head (no spiking is allowed); both feet must be in contact with the ground when the ball is released; both feet must be behind or on the touch-line; and no twisting of the body is allowed to propel the ball further. There are two basic ways to do a legal throw-in. One is to step forward with one foot in the direction of the throw, and drag the toe of the trailing foot as the ball is thrown. The other is to simply stand with both feet firmly planted and throw the ball in. Both ways are effective … which style is used is a matter of player preference.

Here are the fundamentals of a proper throw-in, from ‘The Nose to The Toes’:

Secure the ball with both hands, ensure that the index fingers and thumbs are as close as possible (almost forming a “W” or “U” shape with fingers on the ball). Fingers should be spread to maintain control of the ball.
Bring the ball over the head behind the ears with your arms loose and elbows bent and flared out.
Stand with your feet a little more than shoulder-width apart with one foot in front of the other (start at a standstill first, then add 1 step, then 2, and so on). If you prefer, place your feet parallel, shoulder-width apart.
Face the pitch.
Bring your head, neck, shoulders and trunk back, bending at the knees.
Thrust the ball forward resulting in your entire body going forward. Parts of both feet must remain on the ground at all times, behind or on the touchline.
Release the ball as it just goes past the head.

The throw-in is a pass … therefore, it should have all the characteristics of a pass (played to a teammate with the proper pace so that it can be controlled easily and possession can be maintained).

The most common error in throw-ins is lifting the foot. This error almost always occurs because the player is trying to throw the ball too hard, and almost always occurs in players who use the method of putting one foot in front of the other … they lift the dragging foot in an unconscious effort to get more power on the ball. If you notice you are lifting the foot repeatedly, switch to doing throws by standing with your feet together. Your main job is just to get the ball on the pitch. By taking the pressure to set distance records off, your chances of a good throw are greatly improved.

Tactics:

Scan the pitch while collecting the ball.
Look for an open teammate.
Throw the ball quickly, to keep the opponents off balance.
Throw the ball where you will get the greatest territorial gain.
Throw the ball so that it is easy for a teammate to control.

There are three important rules to remember:

A goalkeeper may not catch a throw-in.
There is no offside on a throw-in.
No goals may be scored by throwing the ball into the goal directly from a throw-in.

Note: If the ball does cross the line directly from a throw in taken by the defending team, it is a corner. If the throw is taken by the attacking team, the referee’s decision should be ‘goal kick’.

The push pass

The instep or push pass is a common pass used in soccer. To do a push pass, you use the inside of the foot (along the arch) to push the ball forward. As a result, the hip and leg/knee must rotate outwards to allow contact with the ball. Taking these elements in sequence, you will:

Turn the pass foot outward, locking the ankle so that the foot will not wobble. The knee of the passing leg will be slightly bent to allow the foot to come into contact with the middle of the ball.

As you are turning the pass foot outward, you will be stepping up to the ball with your plant foot, so that it is about hip-width away from the ball. If you stand too close, your hip will not swing smoothly. If you stand too far to the side, your angle will be awkward and the ball will not be struck smoothly. Your plant leg should be slightly bent, and the toe of the plant foot should be pointed at the target.

The ball is struck in the middle. If struck towards the bottom, it will go airborne. As the ball is struck, the plant leg should continue thru a natural swing of the hip, which will transfer additional power to the pass and also help to make it more accurate.

The arms will be held somewhat out from the body, especially on the follow-thru, so improve balance.

push pass 1 push pass 2The push pass can be learned by most children by around age 8-9. Short children (because the ball is relatively large) may have difficulty with this pass, as they may have insufficient hip width or swing to be able to get enough power. Children under age 8 often do not have the balance/coordination to use this pass, and may do better with a laces pass (passing the ball by pointing the toe down and hitting it along the big arch bone which along the side of the shoe laces).
Corrections

You can easily tell if the player is not using proper technique, because the ball will not stay on the ground and/or will not go in the desired direction.

If the ball is getting airborne, this means that the player is striking it towards the bottom. If he strikes the ball in the centre or towards the top, it will stay on the ground. Usually can adjust easily by simply bending the knee of the passing leg.

If the pass isn’t accurate, this usually means one of two things. Either the ankle of the pass foot is wobbly (not locked) or the toe of the plant foot is not pointing at the target. Watch from the front, and this is easy to spot.

If the pass has no power, this usually means that the plant leg is too straight/stiff, which reduces the ability of the hip to swing thru the pass. Sometimes, the plant foot will be planted too wide, or too close, which also can reduce power. This also can lead to inaccurate passes.

The job of a defender

In 1989 I coached a U10G team, Hat Tricks 80. I made them a one page handout on individual defending tactics that read:

No get
No turn
No move
No shoot

This was easy enough to memorize and to teach as the basis for an individual marking-based defence that we used in the first year before moving on to team oriented defence.

Teaching “no get” is easy at U9/U10 in the context of little games that kids can play 1v1, they like to push and chase. The hardest part is giving the defender a natural feel when to hold and when to step in front of the opponent.

You could structure a defending practice session around the drills below. There are many other exercises for this in use, this is just one example.

1. Partners with ball and cone as server and defender. Server with ball 10 yards from cone, defender a few feet behind cone. Server with ball passes to cone, defender steps around cone to intercept pass.

2. Groups of three – server, static opponent, defender. Server passes to opponent, defender rounds defender to right then left to knock each pass away. Go about 30 seconds, change roles. Should be fairly intense.

3. Group of players outside a 10×10 grid with one cone and one defender in middle. Each player outside grid with one or two balls. Players outside take turns passing to cone. Defender in middle tries to win or deflect each ball. At first, players go in order and take their time. In second round, players pass to target cone at will, going as quickly as possible to keep defender busy.

4. Same as 2, replace target cone with target player who can move around in the middle of the grid. Defender works to deny possession.

5. Groups of 4 with two balls. Two players as servers, 10 to 15 yards apart. Two other players as attacker and defender. Attacker works from end to end to receive ball to feet, defender works to deny ball.

6. Game with target player/servers in 10×20 grid. Four target player/servers with balls serve from outside ends of grid, two target player/servers at each end of 10×20 grid. Two v two in middle, red v blue. In middle, two red players try to receive a ball from a server, turn, and play ball to target player at opposite end to score point. Blue players oppose and try to prevent possession. After point is scored or ball is lost, teams switch roles in middle.

Blue attacks to opposite end, trying to score by receiving pass, turning, and playing to target players. Players in middle can pass to each other and also dribble after receiving pass. Change ends into middle after a few minutes.

7. Play a game 4 v 4 to cone goals, coach the topic, stop and correct, stop and compliment.

The Coerver method

The Coerver Method (or the Coerver Coaching Technique) is a football coaching technique created by Wiel Coerver.

By analysing videotapes of various great players including Pelé, Wiel Coerver, Dutch coach of the 1970s, fragmented the vision and moves of his players and devised a new concept in football which advocates that skill could not only be inherent with the young players but could also be passed onto in a comprehensive academic way.

Under this technique, players progress in a structured manner, pyramidal, from basics of ball mastery to a tactically driven group attack. They would be exposed to the other essentials like Receiving and Passing, Moves (1v1), Speed and Lethal Finishing.

The 1 v. 1 moves learned in the Coerver Method are more generically known to football players as “Coerver moves.” Examples of these include the scissors, double scissors, Rivelino move or step over, Matthews move, Puskás move or v-move, Maradona move or 360, Cruyff move, Scotch move, and Elastico. These moves are used to provide misdirection to get the defender leaning one direction, so that you can dribble past him.

The central theme of all Coerver® Coaching concentrates on the improvement of both individual skills and small team group play, especially in the 6 – 14 age group. Coerver® Coaching believes that the game is made up of a series of movements and plays involving a small number of players (1v1, 2v2, 3v3 etc.) in different parts of the field. It is when they are linked together, or broken up defensively, that these small group plays make up a game of football.

Coerver® Coaching concludes that ultimately any system of team play is only as good as the players involved. It therefore focuses on individual development both alone and in the context of small group team play.1

Here are three example manoeuvres to get you started!

Cruyff turn

Facing your opponent with the ball, position your body to feign a cross or shot.

Then drag the ball with your foot behind your standing leg.

Turn and be on your way while the opponent is left flat-footed.

Stepover

Popularised initially by Pelé, this move is extremely popular in modern football and expertly utilised by individuals like Cristiano Ronaldo and Ronaldinho:

Feign to move on way by flicking your foot fully over the ball in that direction, but without actually touching the ball at any point.

Then push the ball in the opposite direction and skip past your marker.

The Matthews move

Named after one of the most influential wingers in football, Stanley Matthews, who was pivotal in establishing wing play as a vital part of attacking. The Matthews move is today a fundamental weapon in any winger’s arsenal:

When facing a defender, push the ball slightly forward to his standing foot.

Then instantly flick it horizontally down the wing and, as he’s wrong-footed, use your speed to waltz past him.

Team shape and movement

We will try to maintain a good attacking and defensive shape throughout the game. This is absolutely essential before we begin to work on positions. These principles apply to ALL PLAYERS, in ALL PARTS OF THE FIELD!! Generally, we want to spread out on the attack, and compact-in on defence.

We want to take more risks in the attacking third of the field, and play very conservatively in our defending third. Fill the diamond on attack, and recover and cover for your team-mates on defence. We will work on this a lot this week.

What to tell your children:

Attacking Shape

1) KEEP POSSESSION

2) Create or fill left and right (square) passing options IMMEDIATELY!!

a) Adjust constantly to be open and visible
b) Have adequate space – about 10 yards from ball carrier
c) Only one player in each support position. If one moves, FILL IT!

3) Make sure a back pass option is available can be to the keeper-(to the side of the goal please!)

b) TALK to the ball carrier – especially if they have their head down or if there is a defender closing from behind!!

4) If you are covered, MOVE. This draws away a defender and causes confusion for the opponent.

5) After passing, MOVE TO SPACE!

6) Look to fill the through-pass slot (go deep)

a) Adjust constantly to be open and visible
b) Try to draw defenders from the ball carrier if you are closely marked.

7) Movement is good, especially cross-field movement.

8) MOVE IF YOU ARE COVERED!!

Defensive Shape

1) 1st Defender: Pressure the ball IMMEDIATELY!

a) Do not dive in, just slow the attack down and make it predictable. PATIENCE!!
i) Eyes on the ball
ii) Weight even between legs, and forward on toes, knees bent

iii) Feet shoulder width apart, one foot forward

b) Do not mark too close until you have help- you may be beaten by a wall pass.
c) Mark close enough that the attacker has to keep her head down looking at the ball.
d) Herd the attacker towards the touch line (side line).
e) Tackle only if you are sure to win the ball, and have a teammate covering behind you.
i) Risk tackles more in the offensive third of the field (closer to the opponents goal)
ii) Tackle if the attacker is alone and outnumbered.

iii) Tackle if you can touch the ball before the attacker can.

iv) Do not tackle if you are the last defender!

2) 2nd Defender: Cover the space behind the 1st defender. LET THE 1st DEFENDER KNOW YOU ARE THERE!

a) Be a little bit toward the goal side usually.

3) 3rd Defender: Cut off passing options, especially square (cross-field) passes.

a) You can either mark the receivers, or the space between them and the ball.

4) RECOVER – It is never to late to run back and help your teammates.

5) STAY COMPACT – Do not be drawn out of shape.

6) Make sure that the far post area is covered as the ball nears your goal.

a) Do not be caught ball watching. Track players moving forward.
b) Do not release your mark to go after a back pass unless you are CERTAIN that a teammate is there to cover, AND does not have a mark of his own to cover! Usually this means the covering player TELLS YOU TO GO.

So tell your children to communicate!

Defensive posture

If you are teaching young soccer players how to defend, a good defensive body posture is a key element to good individual defending. Often times the players defensive stance determines the success or failure of a defender.

For the purpose of focusing on good soccer defensive body posture, let’s start by defining the role of the closest defensive player to the ball (1st Defender). In general, the 1st Defender must put immediate pressure on the ball carrier to slow the attack and turn the ball carrier away from danger areas on the pitch. This sounds easy; however, only players with good defensive posture and mobility will be successful at defending.

I have put together a series of soccer defending exercises that will help you teach young soccer players good soccer defensive body posture.

Exercise 1

Have players match up in groups of 2’s. The player’s objective is to slap their opponent’s knees. Each time the knee is slapped, the payer slapping gets a point. The first player to 10 wins and the coach should have the players switch partners after each game. The coach should make sure this exercise does not get out of control and should focus on the player’s body movements such as: their stance should be staggered with knees bent on the balls of their feet; chest leaning over toes, low center of gravity; ability to shuffle quickly; and reaction to the other players movements. The players can use their hands to deflect any knee slapping attempts.

Exercise 2

With the players still split up into groups of 2, instruct each group to get a football. With each player facing each other, instruct the player with the ball to be the attacker and the other player will be the defender. Instruct the defender to space themselves approximately 3 yards from the attacker. The attacker will slowly jog forward with the ball in a straight line. It is up to the defender to keep adequate space (approx. 3 yards) between themselves and the attacker. Have the players switch roles. Since they are moving backwards, they should position themselves low to the ground with their knees bent and slightly leaning forward over their toes. The defensive players should focus on their movement and should NOT attempt to win the ball from the attacker.

Exercise 3

This exercise is simply a slight variation of Exercise 2. This exercise is structured exactly as the previous exercise; however, instruct the attacker to slowly dribble the ball in a zigzag pattern. As the ball is taken from one side to the other, have the defensive player stagger their stance as to force the attacker in the opposite direction. In this exercise we will focus on the defenders lateral movement while jogging backwards. It will be important for the defender to have a low center of gravity for quick change of direction along with quick feet movements. Again the player should keep approximately 3 yards between themselves and the attacker.

Exercise 4

Play a game of 1v1. Set up a 15 X 15 yard grid and split the team into 4 groups with 1 group on each corner of the grid. Two groups next to each other (Group A and B) will have the supply of balls. The first player of group A will play a ball to the first player in group C who is on the diagonal corner. Player C becomes the attacker who attempts to attack the cone in which player A came from. Player A becomes the defender and attempts to deny player C from getting to his cone. Play is considered dead when the ball is out of the grid, or the defending player wins possession. Group B will then play to Group D and repeat. Watch for proper defending posture as they step up to pressure the attacker. Remind the defender to keep the attacker away from the goal and force them to take the long route by staying between the offensive player and the goal.

As I said earlier young players must be taught how to position their body low to the ground with knees bent while moving backwards. It’s difficult and awkward to some, but with time their ability to get low to the ground and move backwards with the advancing attacker will help them to stand up to any attacker and deny them space.

by Chris Johnson from Dallas, Texas U.S.A.