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Monday 1 September 2014 (LAUNCH DAY!)

Monday 1 September 2014.

Daily Soccer Training Program.

Daily workouts have two options:

1. Perform the workout once for 30 minutes of practice.

2. Perform the workout twice for 1 hour of practice.


3-touch quick feet passingclick here for a video example if you are not familiar with the exercise.

Exercise length: 5 minutes

30 seconds at speed, 100% effort, then 15 seconds rest. This is 1 set. Perform 5 sets.

1. Use a wall, any other rebound surface or a partner (to pass back to you).

2. Pass the ball against the wall and control using the inside of your right foot.

3. Immediately use the outside of your left foot to push the ball across to the left side of your body and then pass the ball using the inside of your left foot against the wall (this is three touches including the controlling touch).

4. As the ball rebounds from the wall, go through the same steps in the opposite direction (receive with inside of left foot, push ball across with outside of right and then pass against wall using inside of right foot). Repeat this continuously and build up a rhythm.

5. Vary your distance from the wall – the closer you are, the quicker you will need to react as the ball rebounds. The further away you are, the more time you have to react but you will need to pass with more power.

6. Put yourself under pressure by working at speed – pass as quickly as possible to test your reactions, touch and movement.


2 minutes rest before moving onto the next exercise. 


Ronaldo quick feet pro workout

Exercise length: 20 minutes

Work flat out at full speed.

Push yourself to go faster than you think you are capable – you will mess up sometimes but that’s part of the improving process.

Stepovers alternate feet x 20 (right then left then right then left and so on)

Scissors alternate feet x 20 (right then left and so on)

15 seconds rest

4 sets of above

2 stepovers alternate feet followed by 2 scissors alternate feet x 10

15 seconds rest

3 sets of above

2 circles alternate feet (foot quickly around ball without touching ground) x 10

15 seconds rest

3 sets of above

2 stepovers alternate feet, 2 scissors alternate feet, 2 circles alternate feet x 5

15 seconds rest

2 sets of above



As always, if you want to speed your development, go ahead and practice further if you have time available! Choose some extra exercises from the Individual Skills Library.


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