FUNdamentals
- Project Goals
- Project Components
- Project Overview
- Practice Planning "Tool-box" Contents
Warm-up: Joint-by-Joint
- Arm Circles
- Planks variation: side, front
- 90-90 Lunge
- Toe-touch
- Down-dog ankles
- Frog
Warm-up: Body Coordination
- Jumping, Forward, and Skier Jacks
- Run on one Leg
- Compass Hopping
- Jog Forward, look over shoulder
- Swivel Hips, Sprint, Stop, Zig-Zag Back
- Hop Forward
Dribbling
- Shoe Laces (top of foot)
- Inside of Foot (big toe side)
- Outside of Foot (little toe side)
- Inside and Outside of Feet (mix and match)
- Cut R with Inside of R Foot
- Cut L with Inside of L Foot
- Cut R with Inside of L Foot
- Cut L with Inside of R Foot
- Sole Pull 180 Degree Turn
- Sole Pull 135 Degree Turn (V)
- Sole Pull Move Laterally
- Cruyff
- Inside-Out
- Step-Over Turn
- U-Turn
- Scissors
Juggling: Foot
- Bounce-Foot-Bounce-Foot-Catch
- Bounce-Foot-Foot-Bounce-Foot-Foot-Catch
- Bounce-Foot-Foot-Bounce-Foot-Foot-Catch, Alternate Feet
- Bounce-Foot-Foot-Foot-Catch
- Drop-Foot-Bounce-Foot-Catch
- Drop-Foot-Catch
- Drop-Foot-Other Foot-Catch
- Max. number with Bounces
- Max. number
Passing
- Inside L Foot
- Inside R Foot
- Outside L Foot
- Outside R Foot
- Volley L Foot
- Volley R Foot
- Head Upward
- Head Downward
- Head Standing
- Head Sitting
- Head Kneeling
- Dummy
Receiving
- 1 Touch R
- Air Inside R Turn
- Air Outside L Turn
- Air Outside R Turn
- Check Inside R
- Check Look Chest
- Check Look Inside R Turn
- Check Look Thigh
- Chest
- L Thigh
- R Thigh
- Receive Inside R
- Receive Inside R Turn
- Receive Outside L
- Receive Outside L Turn
- Receive Outside R
- Receive Outside R Turn
- Receive R Pass
- Receive Top R
- Top L Thigh
- Top R Thigh
- Toss Wedge Outside L
- Toss Wedge Outside R
- Toss Wedge Inside L
- Toss Wedge Inside R
Advanced Progression
- Receive Inside L
- Receive Inside L Turn
- Toss Wedge L
- Air Inside L Turn
Games to Reinforce Skills
- Overview
10 Week Exemplar Practice Plans
- U-6
- U-8
- U-10
Coach’s Choice Practice Plan Template
- U-6
- U-8
- U-10
Swivel Hips, Sprint, Stop, Zig-Zag Back

Goal:
Coordinate hip rotation with arms.

  • Transition into sprint from cross over moves
  • Reduce momentum (stop) with weight evenly distributed on both feet
  • Move backwards in low position as if defending (slowing down player with ball)

Progression:

  • Face perpendicular to direction of travel
  • Swivel hips and alter foot placement, in front and back
  • At halfway point, transition to sprint
  • At cone, stop with knees bent over toes, Weight evenly distributed between legs
  • Low shuffle backwards in diagonal direction
  • Keep head at same level (avoid hopping)
  • Alternate, L shuffle, R shuffle

Increase Challenge by:

  • Moving faster
  • Get lower by bending knees (not hips)
Click on the above image to view demostrative video of the exercise.
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