Training by yourself, how good can one get?

[djl304]

After a long layoff (4 years), I am getting back into the sport for my senior year of college. It will be hard to train for my position on my own, since I am a defender, so I was wondering what kind of drills does everyone here do on their own? I have been doing a lot of running which will obviously help, but as far as playing soccer, I have captains practices on Sundays only, so the other 6 days I am on my own. I have been doing a lot of shooting practice, but what else should I be doing?

Also, how good can one become by training on your own? Even after my long layoff, I still at times wonder if I can make it to the next level. For a little background, I played for two different competitive club teams in high school, and I was also the captain of my high school team which was pretty good. My senior year of high school I received a couple of D1 offers to play soccer, but I eventually decided to run track in college until I transferred back home.

[adidaslov8]

Well first here im only 14 and i would like to say dang D1 is pretty nice man

and 2 yrs ago i was mvp of my team and i played defense... The way i got better was by doing everything offensive players do-moves, agility and stuff like that

also i really worked on my speed so i could chase down the forwards also work on your closing speed

once again im only 14 you dont have to listen to me and you may b thinking this kids a complete tool, lol

just my advice i quess....hahaha

[clarke_19_rangers]

i pass a ball against a wall if there is no-one else to pass to but apart from that shooting is the only thing you can do on your own because football is a team sport and you need other people to play with. a good defender in a top league should be fast, and good at passing, tackling, heading and marking but also quick thinking and able to read the game. but most of all you've got to be smart. by smart i dont mean know what 54262+63737+6354 is but always know what the opponent is going to do before they do it and alot of people don't do this run to where to where the ball is going to be, not where it is. if you want to make it i suggest you are good, or get good, at all of these things which most of them you cant do by yourself.

[Kevin8833]

Knock a ball against a wall, using both feet to work on striking the ball and trapping with all parts of your body. Get a few people and play a pickup game or some soccer tennis, go out in the backyard and work with the ball do juggling, work on moves, do different combinations with the ball to get a good feeling with the ball at your feet. Find pickup games as often as possible, just play as much as possible and have a ball at your feet as much as possible.

[appleCORR7]

I just juggle! You'll find that it really improves your touch and general ball control. Plus its fun so you can find yourself doing it for a while and not notice just how long you've been doing it for. Plus its a confidence booster!

appleCORR

[djl304]

Yeah I have started juggling a lot. I have always had a good first touch, but back when I was playing I struggled with juggling and I never knew why. After about a week of juggling I quickly went from getting about 25-30 (feet only) to a new record of around 200. Another thing that I am going to be working on is control with the ball while running at full speed. I have an extensive track background, and because of this I was always able to make full field runs with the ball as a defender, but being away from the game for so long, I feel like I have lost the ability to control the ball at a quick pace. Currently, I have a routine of going to the field and getting between 100 and 150 shots (about 60% right foot and 40% left foot) and then taking about 50 free kicks, but I'm looking for some other drills to add to my routine.

[appleCORR7]

Jog the sidelines of the pitch when you get to the backlines, Sprint them. Do This a few times then sprint a sideline and a backline (its a killer) and then you can do some penalty box drills by doing shuttle runs from each corner to the penalty spot. Thats what i tend to do.

appleCORR

[rca2]

I cut and pasted this from an old post about drills to do on your own:

1000 Touches

SEVEN MINUTE DRILL

by Dennis Mueller
2 Rolls (4 each foot)
1) Inside Roll
2) Outside roll
3 Foundation (4 each foot, alternating feet 3 touches between moves)
1) Side to Side Push-Pull
2) Side to Side Step-On
3) Side to Side Front Roll
4 Pull back and go. Do sequence with one foot then switch (4 times each foot )
1) Pull, Instep Push
2) Pull a Vee
3) Pull & Take with Outside of foot
4) Pull & Roll Behind
5 Turns: Travel 10 feet turn 180 degrees use 3 touches between turns (4 times each foot)
1) Pull Turn
2) Inside of foot turn
3) Outside of foot turn
4) Cruyff
5) Stepover Turn
6 Change of direction with fakes, 3 touches between turns (4 times each foot)
1) Hip Swivel
2) Mathews
3) Cap
4) Stepover
5) Scissors
6) Rivolino

You can substitute any of the Moves To Beat Opponent. Complete daily
Drill is almost 1,000 touches on the ball.

Spend another ten minutes passing against a wall, both feet, both one and two-touch, instep and inside of feet, include fake kicks. Keep feet moving and work on accuracy.

Spend ten minutes juggling the ball trying to get 100 consecutive juggles.

Do 50 to 100 situps, then stretch.

Try to do complete workout every day. This workout can be done anywhere that there is little danger of breaking things, for instance in a basement, playroom or outside.

Total time for complete workout about 25 minutes. I suggest that you run at least 3 days a week in addition to this workout.
FAST FOOTWORK

Foundation (Bell)
Step up and down to pass ball 4-6 inches between feet. Ball is passed between the feet with very soft, light touches. Be sure weight if forward on balls of feet. With each step you should be coming down on your toes first; then your heels. Knees stay bent at all times. Move the ball forward and backward. Be sure you are stepping up and down; not sideways. Work at getting a comfortable rhythm.
1 Inside Roll -- Roll the ball across your body from outside to inside with the inside and sole of the foot and stop the ball with the inside of the other foot.
2 Outside Roll -- Roll the ball across your body from inside to outside with the outside and sole of the foot and stop the ball with the inside of the same foot.
3 Side to Side Push-Pull -- Tap ball back and forth with inside of feet, push ball forward with one foot and pull it back the sole of the opposite foot.
4 Side to Side Step-On -- Roll ball to outside with the sole by stepping lightly on the ball, then tap ball back to the inside with the inside of the foot.
5 Side to Side Front Roll --Tap ball back and forth with inside of feet, push ball slightly forward then pull the ball across your body with the front part of the sole.
6 Pull Instep Push -- Push ball forward and pull it back with the sole, then tap ball forward with the instep of the same foot.
7 Pull a Vee -- Push the ball forward and pull it back the sole of the foot while turning and then take the ball with the inside of the same foot.
8 Pull & Take with Outside of foot -- Push the ball forward and pull the ball back with the sole then push the ball diagonally forward with the outside of the foot.
9 Pull & Roll Behind -- Push the ball forward and pull the ball back with the sole of the foot then pass the ball behind the standing leg with the inside of the foot. Control the ball with the sole of the other foot. feet.
10 Pull turn --Push ball forward with one foot and pull it back with the other while turning toward ball and take the ball in the opposite direction with the inside of the first foot.
11 Inside of foot turn -- Push ball forward, move past ball and turn toward ball and take it with the inside of the foot in the opposite direction.
12 Outside of foot turn -- Push ball forward, move past ball and turn toward ball while taking it with the outside of the foot in the opposite direction.
13 Cruyff -- Push the ball forward, fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.
14 Stepover Turn -- Push ball forward, step over ball with one foot, turn toward ball and take it in the opposite direction.
1 2
3 4
The ball is in the middle of this imaginary square. The numbers are for feet positions, so think of the square (I know it looks like a rectangle) as having sides about shoulder width apart. The feet are in positions 3 (lf) and 4(rf). Ball is in middle area. RF steps over the ball to position 1. Player pivots on right foot toward position 2. Left foot lands on position 2. Player is now standing on 1 (rf) and 2(lf), facing 3 and 4. After they have this part figured out, have them carry the ball away with the left foot instead on stopping on position 2.
15 Hip Swivel -- Fake with inside of one foot by swivelling hips toward ball, then reverse direction and take the ball with the inside of the other foot.
16 Mathews -- Fake with inside of foot nudging ball by dipping shoulder, then take ball in the opposite direction with the outside of same foot. (explode)
17 Cap -- Cut ball with inside of foot slightly backward and take ball ahead with the inside of the opposite foot.
18 Stepover -- With ball moving, stepover ball so ball is outside of stepover foot, turn and take the ball with the other foot.
19 Scissors -- Starting with the ball to one side, step over or in front of ball so that the ball ends up on the other side of you. Take theball in the opposite direction with the outside of the other foot and then stop ball with the sole of the first foot.
20 Rivolino -- Same as stepover, but take the ball with outside of stepover foot.
Addition Moves to Beat an Opponent

1 Full Sole Roll -- Roll the sole of one foot forward over the ball and to the outside so the ball stops against your heel. Turn and take the ball with the sole of the other foot with a Step-On.
2 Scissors over ball -- Step behind ball as if preparing to take it with the outside of one foot, then step over the ball and take it with the outside of the other foot.
3 360 -- Push ball forward, stop it with the sole of one foot while stepping past it, turn and drag ball back with sole of other foot, continue turning all the way around and take the ball with the inside of the first foot.
4 Kick Over ball -- Kick over ball with inside of foot then pull it back with the sole of the same foot.
5 Vee -- Fake pass with instep (across body), pull ball back with sole and take in opposite direction with the inside of the same foot.
6 Cruyff -- Fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.
7 Inside of foot cut -- Cut the ball across body with inside of foot while simultaneously stepping over it and take with outside of opposite foot.
8 3/4 Inside of foot turn -- Cut ball back with inside of foot, continue turning 3/4 of the way around and take the ball with the inside of the same foot
9 3/4 Outside of foot turn -- Cut ball back with outside of foot, continue turning 3/4 of the way around and take the ball with the outside of the same foot
10 Scissors behind ball -- Step behind ball as if preparing to take it with outside of one foot, fake, then take it with the outside of the opposite foot. (easy to learn)
11 Scissors in front of ball -- Step behind ball as if preparing to take it with outside of one foot, then step around front of ball and take it with outside of the other foot.
12 Stepover - Scissors -- Ball rolling. Stepover followed by scissors with same foot and take with outside of other foot.
13 Front Roll -- While moving forward, pull ball across body with sole and take with outside of opposite foot.
14 Scotch -- With ball moving, step over and ahead of ball; tap the ball forward with the opposite foot behind the stepover foot. Explode.
14 Double Scissors -- Push ball forward, make alternate scissors steps and take with outside of first foot. (ineffective close to opponent)
15 Reverse Mathews -- Fake with outside of one foot, step behind and take with outside of opposite foot. (also called body swerve or Touch 'n go


BigSoccer Member
Join Date: Apr 2007
Coerver tape written out


****************123Goal_A***************
start tape:
A) Rolling ball side to side – both feet

B) Rolling ball, back and forward - both feet

C) [3:30] Push the ball across the body, start with inside sole. Rolling, no cutting)

D) Alternately roll the ball across the body (diagonally now) with sole, pull back with front part of sole.

E) Alternately roll ball left or right across the body with instep, pull back with sole.

F) Alternately pull the ball back with the sole, then push it forward with instep of same foot.

G) Roll across the ball to the outside with the sole, then cut down with the inside of the same foot.

H) [6:30] Alternately pull the ball (back) across the body with the sole, then push it in opposite direction with inside of same foot. Ball travels in ‘V’ path.

I) Alternately roll the ball left (or right) with the outside of foot, then stop it with the inside of same foot. Cut downward.

J) Coaches should alternate the footskill practices with small sided games every 10 minutes or so to maintain interest. Attack is emphasized rather than defense, winning is unimportant. It is crucial for coaches to make practice fun and to effectively encourage players at the early levels to practice on their own.

Video footage from World Cup action showing moves in use.

Exercise- 4 small kids tap from foot to foot, moving to a central cone in a square grid.

L) Step-over fake and turn. M) Littbarski step-on move.

[All Ball Control prior to this point]

*********************** etc ******

[djl304]

Rca, I saw that a few days ago. It is something that I will be adding to my routine. As far as the running, having been around track for the past 8 years, I have learned more than I ever wanted to know about running, so I have that stuff down. I am mostly worried about drills to get touches on the ball.

[Lovefutball]

I'm in a similar situation except I am a lot younger. I quit for three years (age 12-15) which is a vital time for development, so I wasn't on any d1 clubs or anything of the sort. When I got back into, my man goal was making my high school team, which is first in our region.

As far as drills it seems like everyone here has held you down with some good info. I would think its fair to say that it is vital to practice more by yourself, because you don't get as much out of individual practice. Also, check if there are any indoor soccer leagues in your area. It is SOO easy to join an indoor league team, and as far as tuning your soccer skills, it can be great.


EDIT:
I just remembered this, and it could be quite helpful for you! nikesoccer.com is launching a bootcamp video training program July 3rd for free. Go sign up for it. I believe a lot of the drills are individual drills and it is designed by professional coaches so surely it will be helpful!

[arsenalfc08]

I signed up for nike bootcamp. I heard it comes out on Monday, oh well I'm excited for it.

I think you can become good by practicing on your own but also try to find a pickup game so you can work on your skills.

I practice by myself 5-6 days a week. One day a week I practice with my rec team. After my rec team practice I get a better understanding on what I need to work on.

[djl304]

Had captains practice today, we had 11 people show up. Unfortunately, most of the guys who were they are the type to not care about the game, so it wasn't that good. I was able to notice a slight increase is my ability to take players on, but overall I'm still lacking in that department. With it being small sided I wasn't really able to run at someone and take them on, which is where I feel I am stronger. When it comes to tight spaces, I still don't have the quick touch necessary, which is what I ultimately need to work on.

[mak9]

Currently, I have a routine of going to the field and getting between 100 and 150 shots (about 60% right foot and 40% left foot) and then taking about 50 free kicks, but I'm looking for some other drills to add to my routine.

are you taking 100 shots + 50 fk with just one ball or a couple....also do you have someone to send you back all the balls?

IMO, it is best to do a long fast paced run, and when you feel tired do about 25 shots and 25 fk......then work on juggling

[djl304]

I am using 4 different balls, and no, I have to chase if I miss the goal. I have noticed that since working on my shot, I have developed a sort of gyrating ball as I shoot. I used to be able to hit a low, line drive shot. Obviously I don't mind having this new shot, as it confuses the keeper a lot, but I need to get back the line drive shot too, since right now my shot dips a lot, and shots from further out won't be as affective

[snolly g]

severely limited improvement practicing by yourself. the only thing you can really do effectively on your own is conditioning (endurance running and sprinting).

of course full field is ideal, but small-side is more realistic. even just kicking around with a buddy is better than practicing alone.

i guess it depends on where you live.

in some places, there are lots of pick-up games to be found. college campuses, city parks, etc.

don't be shy. just ask if you can play too. (i learned "puedo jugar con usted?" so that i could kick around with some spanish-speaking dudes in my neighborhood.)

[dethfire]

yeah practicing by yourself sucks, I am in a 3 month down period in between leagues and I can feel myself getting out of shape, all I do by myself is juggle

[Bronaldo]

I spent a year practicing by myself and i nearly had a spot on a University team. Would have had it if i didn't get injured.

It depends on what kind of training you do.

[ReadyToDoIt]

to be a top player YOU HAVE practice on your own, but it does suck to have to ball work on your own. I do all my fittness on my own, and then if i want to do ball work, i just go down to my local astro turf pitches and jump into random games, best way to improve ball skills, touch etc is just to play as much as possible.

I'm currently doing the bootcamp too, to be honest its not very hard at all.

[arsenalfc08]

to be a top player YOU HAVE practice on your own, but it does suck to have to ball work on your own. I do all my fittness on my own, and then if i want to do ball work, i just go down to my local astro turf pitches and jump into random games, best way to improve ball skills, touch etc is just to play as much as possible.

I'm currently doing the bootcamp too, to be honest its not very hard at all.

I did nike bootcamp but didn't finish. It was way too easy, more like a warmup. I just went back to what I normally do.

[djl304]

Just thought I should update this thread. I had a fairly successful comeback year, I was named MVP of my college team and first team all league. My coach also contacted the Harrisburg City Islanders (USL2 team), and I will have a tryout sometime in January. It's going to be difficult because I will not be able to get many touches on the ball outdoors due to the weather, but I know that I will be in solid shape going into the tryout.