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1 Minute Workouts - 7 Skills in 15 Minutes
1 Minute Workouts - 7 Skills in 15 Minutes
The key to making your varsity ⚽️ team or starting for your club team is to excel at the small things. Back on May 15, 2021, Performance Soccer shared a Skills Reel on Instagram each day for 7 Days.
The skills are performed by Emily, a 4x Varsity Soccer Player.
The drills only take 1 minute! Do all 7 drills with a 1 minute break in between for a killer 15 minute workout that develops your critical skills!
Be sure to follow @perfsoccer on Instagram for additional drills, skills and tips.
Skill 1 - Inside/Outside
To make your high school soccer team, you need to excel at the simple things. The 'Inside/Outside' drill:
Develops your touch on the ball in tight quarters
Improves your foot speed
Strengthens your balance muscles
Develops muscle memory
Start slow to get the form, then speed up as your touch improves.
Skill 2 - Around the Worlds
1 minute of Toe Taps with the ball moving around you.
30 seconds in one direction, 30 in the other direction.
Touch the ball with each step.
Develops your touch while strengthening your quickness & balance muscles.
Skill 3 - Backwards L's
My favorite muscle memory drill.
1 minute daily practice gets this skill to be automatic. Players begin using it in games to get away from defenders without realizing it!
Pull the ball back, then tap behind the plant leg in an ‘L’ shape. Then the plant leg steps on the ball and starts the move again.
Skill 4 - Cross Overs & Step Overs
Another muscle memory drill for perfecting the step-over/cross-over move. This is THE MOVE for attackers to get your defender going the wrong direction.
Work on the muscle memory, then work with ball moving/while dribbling.
30 seconds cross overs / 30 seconds step overs.
Dip that shoulder to really sell the fake!
Skill 5 - Ring the Bell, with a Twist
You do this in games anyway, so you might as well perfect the technique.
1 minute of ringing the bell with a turn after 4 touches.
Bend your knees and don’t reach!
Remember, it’s those that exceed at the little things who go on to do big things.
Skill 6 - Roll-Taps
Another super effective muscle memory drill.
30 seconds roll inside. 30 seconds roll outside.
Stay on your toes and knees bent.
As you perfect these moves, challenge yourself by speeding up how many you can do in a minute.
Skill 7 - Cruyff Turns
Close out the 7 Skills Drills with 1 minute of the classic Cruyff Turn - a simple yet effective turn fake.
Soft touches. Touch the ball straight back.
Throw out those arms as if taking a shot to really sell the fake.
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