best drills

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John asked What are some good drills and workouts a futbol/soccer player?

I am 15 years old. I play center back and I am 5'7 and 130 pounds. What are drills and some work out to help be become better. My strengths are dribbling and pushing people off the ball(upper body strength) I weakness are passing and I do notice I lack some pace.

And got the following answer:

Since you are a developing defender it is important to focus on three (3) main principles: 1) Endurance/Strength (stamina, jumping, sprinting, recovery, etc.) 2) On/Off-Ball Skills (dribbling, shielding, control, etc.) 3) Tactics (creativity, quick thinking, etc.) 1. Endurance/Strength Training: To further increase your strength and endurance in futbol, it is also important you develop your stamina. Strength training will help you on the field, to not only run longer, but also out perform your opponents. Good exercises include interval training and some weight training. Start by performing light jogs to warm up then about 5 minutes into the jog sprint at 80-90% top speed for about 30 seconds. Continue repeating this exercise and try to vary the times at which you jog or sprint. A good way to also help you is to jog one (1) full lap on a track and then sprint on the straightaways until the track begins to bend. Continue doing this for about 15-20 minutes. Weight training will help you a great deal as well. Spend about 45-60 mins in the gym 3x a week (if possible) and focus on compound exercises. These include: - Bench Press - Squats - Deadlifts - Dips - Leg Press - Pull ups/Chin ups These will really help both your strength and endurance on the field and will boost your overall durability. Since you are young, you'll gain a huge advantage on other players by starting and performing these exercises from now. Perform your interval training on off days as this will also help your muscles recover in between gym sessions. If you experience any major discomfort take at least two (2) days to rest. Drink lots of water too (extremely important for recovery). Stick with it and you'll see your game go to a completely different level πŸ™‚ 2. On/Off-Ball Skills Ball control, passing, shooting, crossing, clearing and shielding are all part of being a great defender. A defender that can outrun, outshoot and flat-out outperform their opponents will be a force to be reckoned with. Since passing is one of your weaknesses, I suggest doing the following drills with a teammate. Start off close together and perform clean and accurate passes by using the instep on your boots. Follow through and keep your heel/ankle locked but not stiff so that you are comfortable. Strike the ball with some pace back and forth to eachother and move further back as you progress. Try to complete 10 consecutive accurate passes then make it 20, then 30, etc. I highly suggest practicing passing with your weak foot as well, this will give you greater control and more options as a defender. When passing, try to connect with eachother at different heights (crosses, chest-traps, header control) and try to make them accurate. This will take a while to master but practice makes perfect. Your hard work in the gym will help you develop your shooting/passing power also, just be patient πŸ™‚ 3. Tactics Your mental strength is just as important as your physical prowess. The best defenders in the world are great tacticians and can perform very well under high pressure situations. I suggest watching a few videos on defending tactics and positioning (see the links below) and try to mimick this on the field. Getting your reaction time up will be a great help too; try this drill out: face away from a teammate and have him call when he's going to make a pass, and when he does, quickly turn around and try to receive the pass then pass it directly back. This will really develop your quick thinking abilities and soon you'll be able to make split-second decisions while in-game. "Jockeying" your opponent is also very useful when defending (see link below). Try a variety of game-speed drills when training any part of your game. I know this is a lot of information to take in but keep practicing hard and you'll surely see results. I see a great player in you, try these out and let me know how things go πŸ™‚

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