Training

Want to train like TEAM USA? Want to be the next GREAT power soccer PLAYER? Use these drills to improve your skills. These drills were developed by Chris Finn, Head Coach Dominic Russo, Assistant Coach for Team USA's weekly training. Athletes had to report back to Chris at the end of the week providing their successes.
[Note: Some weeks are missing due to team training camps.]

WEEK 2
Welcome to week two. Remember to identify and think
about your strengths and weaknesses during the drills.
This will help you continue to grow as a player and
develop as a team.

1. Figure 8's (backing up): find a space about the
size of half a court and do figure 8's using most of
the space and backing up the whole time. Do 10 one
way and then 10 the other way. Do 20 total, three
times this week. The goal for this is chair control,
backing up, turning, and vision. Make sure to keep
your head up so that you are able to look around while
moving and be aware of what's around you.

2. 50 kicks to a target or player with a stationary
ball, and backing up 10 ft. to kick the ball. Another
50 kicks to a target or player with a stationary ball,
and backing up 10 ft. and turning 180� to kick the
ball. In order to get good at kicking the ball on the
move accurately and from different angles, you must be
first comfortable and precise with kicking a
stationary ball and your movement around it.

3. Contact another four teammates that you did not
initiate contact with yet, via e-mail or phone to get
to know them. Find out at least five things you
didn't know about each person.

Report back to me by next Monday on who you contacted
and a few things you learned about them. Also report
back on your completion of the training exercises and
how they went. Did you learn anything you about your
play, strengths, weaknesses. Last, focus on your
vision and awareness in the drills. Report on if you
have better vision right, left, the same, not very
good either way, etc..

WEEK 3
1. Make a small goal 5 ft. wide. You will be
approximately 20-25 feet away from the goal (a little
bit above the three-point line on a basketball court).
Have someone stand in the middle of the goal to roll
the ball at a slow to medium pace out towards you in
three different directions (one at a time). First
direction, straight towards you with you backing up to
meet the ball and kick it into the goal, 30 times.
Second direction, approximately 10 ft. away from you
to the left with you backing up to meet the ball and
kick it into the goal, 30 times. Third direction,
approximately 10 ft. away from you to the right with
you backing up to meet the ball and kick it into the
goal, 30 times. Each time you kick the ball during
each set of 30, go immediately back to the place where
you started (above the three-point line) quickly to be
ready to receive the next ball.

2. Rapid Fire Drill. Have someone roll you the ball
at a slow pace to start and maybe work up to a medium
pace. You will be approximately 10 ft. away from them
facing sideways or with your back slightly towards
them. The idea of this drill is to quickly and
continually have the person roll the ball to you on
either side, with you kicking the ball back. You are
not supposed to have to move side to side very much.
This drill is more for testing how quickly you can
pivot your chair right or left within a 180 degree
area without necessarily knowing which side the ball
is coming to. This drill might work best by having the
person who is helping you roll the ball, stand in a
corner of the gym. Focus more on accuracy versus
power initially. Once the person helping you receives
the ball they should immediately roll it back to you.
Once you kick the ball back focus on being ready
immediately for the next ball. Do this 40 times.

WEEK 4
1. Have someone stand 15 to 20 ft. away from you roll
the ball towards you at a slow pace somewhere within a
couple feet either in front of you, behind, or
directly at you. Your job is to "trap" the ball and
then kick it back to the person rolling the ball.
"Trap" meaning stopping or controlling the ball in
very close proximity to you (2 ft. or less). This is
so you can immediately position yourself to kick the
ball back quickly. The object is to stop and control
the ball so that you can kick it away quickly. If
needed start by practicing just trapping the ball and
recognizing what you need to do to control it, before
you incorporate kicking it back (10 times). Then do
it 15 times rolling the ball at a slow pace trapping
and kicking it back. Then 15 times at a medium pace.
Finally, 15 times at a fast pace. Focus first on
trapping the ball and controlling it and second on
kicking it back accurately.

2. Rapid fire drill. 30 times.

WEEK 5
1. Passing: if possible, you and a partner started 10
ft. apart and pass back and forth to each other going
backwards down the court. Five times, 10 ft. apart.
Then do it five times, 20 ft. apart. Then do it five
times, 30 ft. apart. If you don't have a partner, see
if you can use a wall and maybe reduce the space by
half (5 ft., 10 ft., 15 ft.). Focus on accuracy and
movement, as soon as you pass the ball moved on the
court to get a position to receive another pass.

2. Rapid fire drill. Focusing on returning the ball
with accuracy. 20 times.

3. Penalty kicks. Set up cones 2 ft. in from the
goalposts. 20 kicks.

WEEK 6
1. Passing: same drill as last week, you and a partner start 10
ft. apart and pass back and forth to each other going backwards
down the court. Ten times, 10 ft. apart. Then do it Ten times,
20 ft. apart. Then do it Ten times, 30 ft. apart. If you don't
have a partner, see if you can use a wall and maybe reduce the
space by half (5 ft., 10 ft., 15 ft.). Focus on accuracy and
movement, as soon as you pass the ball move down the court to
get in position to receive another pass. Also remember it is
important to pass the ball to space, slightly ahead of your
partner so they can move onto the ball. Pass and move.

2. Trapping: Have someone stand 15 to 20 ft. away from you roll
the ball towards you at a slow pace somewhere within a couple
feet either in front of you, behind, or directly at you. Your
job is to "trap" the ball and then kick it back to the person
rolling the ball. Do it 10 times rolling the ball at a slow
pace trapping and kicking it back, alternating five times
trapping on the left side and five times on the right side.
Then 10 times at a medium pace, five on the right and five on
the left. Finally, 10 times at a fast pace, five on the right
and five on the left. Focus first on trapping the ball and
controlling it and second on kicking it back accurately.

WEEK 7
1. Passing: same drill as last week, you and a partner start 10
ft. apart and pass back and forth to each other going backwards
down the court. Ten times, 10 ft. apart. Then do it Ten times,
20 ft. apart. Then do it Ten times, 30 ft. apart. If you don't
have a partner, see if you can use a wall and maybe reduce the
space by half (5 ft., 10 ft., 15 ft.). Focus on accuracy and
movement, as soon as you pass the ball move down the court to
get in position to receive another pass. Also remember it is
important to pass the ball to space, slightly ahead of your
partner so they can move onto the ball. Pass and move.

2. Passing drill #2: with a partner face each other 10 ft.
apart. Person #1 starts with the ball by pushing/kicking it
with the front of their guard directly to the other person.
Immediately after kicking it, person #1 backs up to their
original position so that they are not encroaching on the space
between them and the other person. Person #2 allows the ball to
come to them than in any and then kicks the ball back to person
#1 with the front of their foot guard. After kicking the ball
back, person #21 immediately backs up to their original position
to again create 10 ft. of space between them and person #1. Do
this back and forth until you get 10 passes in a row, twice.
Then separate approximately 15 ft. apart and do the same thing
until you get 10 passes in a row, twice.

The object is to push/kick the ball with the front of the foot
guard, accuracy, controlling the speed of the ball in
conjunction with you and your partner's speed in being able to
kick the ball and back up, maintaining the distance/separation
between you and your partner, and communication.

3. Passing Drill #2 continued: with your partner stay about 15
ft. apart and push/kick the ball back and forth facing each
other with the front of your foot guard. This time make three
passes in a row back and forth. When the player receives the
third pass, instead of passing a back to your partner push/kick
up the court at a 45 degree angle. The other player, who made
the third pass, as soon as they make the third pass with the
front of their foot guard back to their partner they drive
backwards up the court to receive the 45 degree angle pass from
the partner. When they receive the 45 degree angle pass, spin
kick it farther down the court towards the goal. The player
making the 45 degree angle pass follow-up down the court to
receive the spin kick or follow up the shot on goal. Do this 10
times.

4. Each of you develop and right up a power soccer drillthat we
could potentially use for individual or team training. Submit
your drill to me with the written explanation of it along with
your Week 7 report.

WEEK 8
1. Communicate with four members of your team this week.
Discuss how your power soccer training is progressing, strengths
and weaknesses, and what you want your teammates to know about
you so that you will be able to work better together.

2. Last week you developed a drill. This week design a play
from a dead ball situation (corner kick, goal kick, kick off,
kick in, free kick, etc.).

WEEK 9
1. Figure 8 backing up drill. Same as before, find an area
about the size of half a court and do a figure eight 10 times
one-way and 10 times the other way.

(passing drill from Week 7)
2. Passing drill : with a partner face each other 10 ft.
apart. Person #1 starts with the ball by pushing/kicking it
with the front of their guard directly to the other person.
Immediately after kicking it, person #1 backs up to their
original position so that they are not encroaching on the space
between them and the other person. Person #2 allows the ball to
come to them than in any and then kicks the ball back to person
#1 with the front of their foot guard. After kicking the ball
back, person #21 immediately backs up to their original position
to again create 10 ft. of space between them and person #1. Do
this back and forth until you get 10 passes in a row, twice.
Then separate approximately 15 ft. apart and do the same thing
until you get 10 passes in a row, twice.

The object is to push/kick the ball with the front of the foot
guard, accuracy, controlling the speed of the ball in
conjunction with you and your partner's speed in being able to
kick the ball and back up, maintaining the distance/separation
between you and your partner, and communication.

3. Passing Drill continued: with your partner stay about 15
ft. apart and push/kick the ball back and forth facing each
other with the front of your foot guard. This time make three
passes in a row back and forth. When the player receives the
third pass, instead of passing a back to your partner push/kick
up the court at a 45 degree angle. The other player, who made
the third pass, as soon as they make the third pass with the
front of their foot guard back to their partner they drive
backwards up the court to receive the 45 degree angle pass from
the partner. When they receive the 45 degree angle pass, spin
kick it farther down the court towards the goal. The player
making the 45 degree angle pass follow-up down the court to
receive the spin kick or follow up the shot on goal. Do this 10
times.

4. Rapid fire drill 20 times.

WEEK 10
I would like to gather the following information.

1. Which position would you feel most comfortable playing. Number the positions 1-4, with 1 being the most comfortable. Also provide an explanation for each answer as to why you feel this way.

Center

Left wing

Right wing

Goalie

2. Please rate both your comfort and accuracy of the following styles of kicks. Rate your comfort and accuracy in percentages. Example: 75 % comfortable 50 % accurate. Provide an explanation if necessary. If you need to, do 10-20 kicks if needed to gauge.

90 degree kick left stationary

90 degree kick left moving

180 degree kick left stationary

180 degree kick left moving

forward kick with the left corner of your guard

90 degree kick right stationary

90 degree kick right moving

180 degree kick right

forward kick with the right corner of your guard

3. This drill was recommended by both Michael and JC.

Spacing 5 or 6 cones out evenly in the center of the floor from end to end and you and a partner stay between 10-15 feet apart and passing the ball back and forth moving up floor without hitting cones. This drill helps with accuracy and technique.

Do the drill 15 times.

WEEK 11
1. Read "About Power Soccer" on this website. It describes technical and tactical skills, and offensive and defensive principles of play. These are all basic and fundamental aspects of the game that we will be playing by. Look at videos of different international teams (on YouTube.com)

2. Identify three concepts from the "About Power Soccer" material that you saw in the video. For those three concepts, describe in detail what happened in the video (right or wrong) and how it is an important part of the game.

3. The following drill is from Jessica Lehman.
One of the things I love about able-bodied soccer is the way a
player will have the ball and when a defensive player comes
close, will suddenly switch and pass the ball the opposite
direction of what is expected. This drill attempts to do the
same thing.

We're just using 1 player, so that it's an easier drill to
practice on your own. Set up a cone or chair to simulate the
defensive player. Start about 10 or 15 feet away from the
defensive "player" and dribble the ball with the front of your
guard toward the player. When you get within 4 feet of the
"player," move as quickly as possible to change position to pass
the ball to the side. Focus on setting up the pass quickly so
that the defense will not expect it. Be sure that the ball does
not touch the defensive "player" and that your pass sends the
ball at least 10-15 feet away from the defense. Work on sending
quick passes to your right, your left, and back towards the
direction from where you came. Each direction 10 times.

4. After doing the drill from Jessica, if you have a partner or
someone to practice with, practice your one-on-one skills. Play
several one minute games of one-on-one (like at nationals).
Focus on beating the defender, quick transitions, playing
containment low-pressure defense taking shots at stealing the
ball when available, and then switch to high pressure defense.

5. Rapidfire drill. With a twist. After you return the ball
to the person rolling it to you, move clockwise around the
person to the "three o'clock" position to receive the next
rapidfire pass. After that pass rotate to the "six o'clock"
position. Then the "nine o'clock position" and finally back to
the start. After going clockwise five times, rotate
counterclockwise five times. Do to sets twice. This is to get
you quickly hitting the ball back and moving immediately to
another space to receive the next pass. The passes need to be
at a relatively quick pace but with enough time for you to get
to each position.

WEEK 12
1. Rapidfire drill with a twist, same as last week. Hit the
ball back to the person and move to the new spot to receive the
next ball, clockwise and then counterclockwise.

2. This drill is provided by Natalie Russo.
From the corner, person 1 spin kicks it to person 2 who is on
the top corner of the box. Person 2 hits it back to person 1
with the front of the guard, while person 1 is getting
re-positioned to hit the ball off the front of their guard to
the sweet spot. You could also set up a cone on the X to better
judge accuracy. If a third person is available, they could be on
the X to spin kick it into the goal. This could come into use
for corner kicks. It helps get the ball moving between your own
players.

I will add to Natalie's drill. Repeat the drill except player 2
starts at the far corner of the box hitting it back to person 1.
Each time player 2 hits it back to person 1, player 2 moves to
the sweet spot to receive the pass back from player 1 to shoot
on goal. This means both players have to pass and move.

3. Read the information about styles of play, offensive and defensive on "About Power Soccer" on this website.
4. Watch videos on international Power Soccer teams at YouTube.com twice again this week and describe three more things offensively and defensively you see in the video.

5. After watching the videos, develop a set play from a kick in and free kick in the center of the court. Do your best to somehow get the drills done and practice some of the basic fundamentals of passing, moving after the pass, backing up, keeping your head up while backing up to be able to see who is around you, and spin kicking right, left, 90�, and 180�.

WEEK 13
TEAM TRAINING IN LAS VEGAS, NV

WEEK 14
1. Accuracy, accuracy, accuracy! Set cones up 3 ft. apart at
the following distances 5 ft., 10 ft., 15 ft., 20 ft. away Do
20 kicks at each instance. Think about if you are making a pass
to your player/teammate at each distance. At the shorter
distances you might want to make the pass a little softer so
that your teammate will be able to handle the ball more easily.
The longer passes will have to be in little more firm in order
for the pass to get to your teammate and past the defenders.

2. Moving (rotating in a circle) rapidfire drill. 10 Times Each
Way

WEEK 15
1. Accuracy drill, same as last week. Do 20 repetitions each
with the cones at 5, 10, 15, and 20 ft. away. This time
approach the ball from 3 ft. away to make the kick/pass. At
each distance after kicking the ball move immediately 10 ft. to
the right as if to receive a give and go pass. Go to the right
for the first 10 and to the left for the second 10 at each
distance.

2. Penalty kicks. 20 kicks on each side. Set up a cone two
feet away from the post on the inside to provide you a target.
Accuracy and power are important.

WEEK 16
1. Your assignment this week will be the same as last week focusing the accuracy. But instead of facing the target in a straight-line do the kicks, half from the left and half of the right at each distance. 10 ft. to the left and right of that original straight ahead shot.

2. Identify your power soccer goals (at least three). Write them down and share with your teammates.

WEEK 17
1. Building off the last few weeks training, at the same distances 5, 10, 15, and 20 ft. pass the ball to a partner. After passing the ball move up court to receive a pass back from your partner. You make the first pass 10 times at each distance, and then switch places with your partner to receive the pass at each distance 10 times passing back to partner up court.

WEEK 18
1. Same drill as last week except add a third pass. At the same distances 5, 10, 15, and 20 ft. pass the ball to a partner. After passing the ball move up court to receive the 2nd pass back from your partner. Then make a third pass up the court again to your partner. You make the first pass 10 times at each distance, and then switch places with your partner to receive the 1st pass at each distance 10 times, passing back to your partner up court. Then move down court to receive the third pass Keep all three passes moving up the court.

WEEK 19
Again, the same drill as last week with the added third pass, with one addition. Place three cones (chairs, or any obstacle simulating a defender) 10-15 feet apart from each other and 15-20 feet away from the ball where you start the drill. Complete the passes to each other working through and around the "defense". At the same distances 5, 10, 15, and 20 ft. pass the ball to a partner. After passing the ball move up court to receive the 2nd pass back from your partner. Then make a third pass up the court again to your partner. You make the first pass 10 times at each distance, and then switch places with your partner to receive the 1st pass at each distance 10 times, passing back to your partner up court. Then move down court to receive the third pass Keep all three passes moving up the court. Remember repetition is important for these things to become second nature.

WEEK 20
Again, the same drill as last week with the added third pass, with one addition. Place three cones (chairs, or any obstacle simulating a defender) 10-15 feet apart from each other and 15-20 feet away from the ball where you start the drill. Complete the passes to each other working through and around the "defense". At the same distances 5, 10, 15, and 20 ft. pass the ball to a partner. After passing the ball move up court to receive the 2nd pass back from your partner. Then make a third pass up the court again to your partner. You make the first pass 10 times at each distance, and then switch places with your partner to receive the 1st pass at each distance 10 times, passing back to your partner up court. Then move down court to receive the third pass Keep all three passes moving up the court.

WEEK 21
1. Practice the give and go. Do 20 from each position; i.e. be the first person to pass it and then go to receive the second pass, and then be the person to receive the first pass and pass it back. Practice passing it at different angles.

2. Practice a moving 180 degree kick 30 times. Have someone roll or pass the ball past you while you are backing up and do a 180 degree kick towards a target 20 ft. away. The target should be two cones 5 ft. apart.

WEEK 22
1. Review the YouTube.com power soccer videos and identify three things that you began to incorporate into your game.

2. Think about your practicing and play since you started this training program.. Identify one thing individually that you feel you need to improve and identify one thing you think your team needs to improve upon together.

WEEK 23
TEAM TRAINING IN BERKLEY, CA

WEEK 24
Accuracy! Simulate a kick in front out of bounds. Set four cone up in these positions (all 15 ft. away from the spot of the kick in): straight up the sideline, in between where the sideline defender and middle defender would be, in a 90 degree angle-straight across the court from the kick in, and at a 45 degree angle back towards your own goal. The object is to hit the cone and take 20 kicks at each cone.