soccer workouts, 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, how to soccer, football soccer, soccer player,
soccer football, soccer world, soccer video, soccer training, soccer videos What’s going on? Little dap. It’s Jared Montz
former pro and founder of OnlineSoccerAcademy.com. Today we are doing a 30 minute interactive
training session. This OSA video is sponsored by our parent company BelieveinitApparel.com.
Believe in it® is apparel for motivated athletes. Are you a Motivated Athlete? Description:
Here is how this works. It’s like we are training together. I’m going to do this session with
you. You watch, then when I say hit pause, you pause and go do the exercise. You will need a stop watch, 4 cones and as
many balls as you have. Let’s go! 0-5 Minutes: First minutes is the warm up. Jogging, stretching,
dynamic warm up. Whatever you like to do to get your mind right for training. I’ll do
my warm up. You do yours. Hit pause! 5-10 Minutes: Minute 5 to Minute 10 is speed work. I like
to do these exercises regularly as speed work and also as a dynamic warm up. Set up two cones about 10 yards apart from
each other. First 2 sets is heel over knee walking. Looks like this.
You don’t want your heel to hit the ground when you step down. Drive your knee past your
waistline. When you get to the end, light jog back then
repeat. I’ll do two while you do two. Hit pause! Next, heel over knee skipping. Looks like
this. Light jog back when you hit the cone. 2 sets. For tips on these speed exercises and the
next ones we will do watch our “how to get faster” OSA video here. I’ll do two while you do two. Hit pause! Next we got Fast knees. Like this. Light jog
back when you hit the cone. I’ll do two while you do two. Hit Pause. Now we are doing Arm technique while doing
heel over knee walking. Yes, it matters what your arms are doing when you run. Keep them
by your side, arms cocked and drive your elbows back. The walking should look like this. Right arm,
left leg. Left arm, right leg. Once you hit the end cone light jog back. Now it’s your turn. You do two and I’ll do
two. Hit Pause. 10-20 Minutes Minute 10 to minute 20. Ankle prehab and ball
work. One leg side to side jumping for 30 seconds. Then switch to opposite leg. After
that set we rotate to a side to side dribble in place motion. Like this. 30 seconds on
each leg. Just follow my lead. I’ll go first while you rest. Then we switch.
Ready! Hit Pause Okay, my turn. Ball work. Hit Pause Nice. You got the rhythm now. For time purposes
of this video I’ll do my sets and you do your sets with rest in between. So go for a minute.
Rest for 30 seconds. A set is one of no ball and one with ball. Do 2 more sets for 3 sets
total. Hit Pause! Good stuff! That was solid ball work and strengthening
the muscles around your ankle. 20-25 Minutes Next, minute 20 to minute 25. Chip technique.
Set up 4 cones as a target 30 yards or so up the field. Work on your chip technique
and try to land the ball in the box. Take your time but after you do your chips then
jog at a good pace to get all your balls. This will count as your fitness. Do as many reps as you can for 5 minutes.
If you need help with chipping watch our how to chip a soccer ball OSA video. I’ll do a round then you. I’m up! Your turn. Hit Pause! My turn. To challenge your chip technique
instead of hitting a dead ball try touching the ball out in front of you and then chipping
it. Hit Pause! Great you got the idea now! Finish your 5
minutes and I’ll finish mine. Hit Pause! 25-30 Minutes Minute 25 to Minute 30 we got dribbling with
acceleration and fitness. Set up three cones like so.
Dribble up at an average pace to the top cone, that is your imaginary defender, then do a
cruyff and accelerate to the end cone. This acceleration is fitness so go hard. Once you
reach that cone light jog back. Take a breath for a few seconds and repeat.
For tips on the Cruyff watch our how to do a cruyff OSA video. I’ll do three then you
do three. Hit Pause! I’m up! Hit Pause! Good stuff. It’s not easy working hard. Hit Pause! Your up. Last set. Finish strong. Hit Pause! Nice! Good session. To add on time do some
juggling and additional ball work. Then finish with a cool down and stretching. Be proud
of yourself. You worked hard today. It’s not easy coming out here. We have a lot more 30 minute session videos
and you can find them here. Watch them, use them and go out and train! Hope you enjoyed this Online Soccer Academy
training video. Like and share this video if you did and don’t forget to Subscribe on
YouTube. Or sign up for free at OnlineSoccerAcademy.com. Our free, weekly OSA eNewsletter comes out
every Tuesday. It features new training videos, youth player spotlights, motivational quotes
and much more. Post a comment; let me know what you think
and how it worked for you! My name is Jared Montz and Remember if you Believe in it®
and back that up with hard work, anything in life is possible! Believe in it®!