Home Challenges

These are certainly unprecedented times, but this ongoing Covid-19 situation shouldn't deter any players from getting their touches on the ball and continue to get better. Over the past week, our Coaches and our Staff have been receiving several emails asking us for some ideas about how players can continue to get touches on the ball while being away from the team. We went ahead and created a page for our players to provide them with some ideas on how they can continue to get better, whether they are stuck at the house or if they have access to a local school!

HERE ARE A COUPLE THINGS YOU CAN DO IN THE COMFORT OF YOUR OWN HOME!

JUGGLING CHALLENGES

Getting touches on the ball is great, but how is your control? Here are a few juggling challenges we've put together for everyone!

Challenge 1 - Using a regular soccer ball, how many juggles can you get before the ball hits the ground?

Challenge 2 - Using a size 1 Skills ball, how many juggles can you get before the ball hits the ground?

Challenge 3 - Using a Tennis Ball, how many juggles can you get before the ball hits the ground?

Challenge 4 - Using a regular soccer ball, skills ball, or tennis ball, how many juggles can you get using only 1 part of your body? (See high/low juggling in the video below)

See video below for juggling examples!

GROUND WORK

Once you've mastered your juggling, take the ball to the floor and continue to develop your touch with the ball at your feet!

Timed Exercises: How many can you do in 1 minute?

Toe Taps

Boxes

Toe Drags

See video below for ground work examples!

ROSS SMITH - WALL BALL CHALLENGE

Check out this video from Ross Smith and the Portland Timbers! Here are several awesome activities that you can do around the house to continue getting your touches on the ball! #RCTID

PTFC SEBASTIAN BLANCO AT HOME!

Watch the video below to see how Sebastian Blanco continues to stay soccer-ready while he is at home! All you need is a ball, attitude, and imagination!

PLUS-SIGN DRIBBLING

This is an excellent dribbling exercise for all players! Check out these two videos below on how to set it up and how to do the pattern! All you need is 5 small cones/objects and one soccer ball!

SETUP

-Place the middle cone down in some decent space

-Walk out 4 cones/small objects about 2-4 yards away from the middle cone (ending with a plus (+) sign shape)

-The further away from the middle you place your cone, the more challenging it will be

DRIBBLING PATTERN

Select a "Home Cone." Once you've selected a home cone, you will complete 4 rounds of the dribbling pattern above, each time ending at your designated home cone.

Round 1 - Right foot only

Round 2 - Left foot only

Round 3 - Inside the foot only with both feet

Round 4 - Outside the foot only with both feet

Think you can do it fastest?

Level 1: Complete it in 1 minute, 15 seconds

Level 2: Complete in Under 1 minute

Level 3: Complete in under 50 seconds

Can you do it without touching any the cones? Have any other variations we should try? Send us your clips HERE!

AT HOME CARDIO SET

Here are some excellent cardio activites that players can do!

  1. High knees for 30 seconds x 3 (example video)
  2. Box jumps (use steps) for 20 seconds x 3 (example video)
  3. Squat jumps for 30 seconds x 3 (example video)
  4. Lateral jumps for 20 seconds x 3 (example video)
  5. Jumping jacks for 30 seconds x 3
  6. Mountain climbers for 20 seconds x 3 (example video)
  7. Push-ups 15 x 3
  8. Sit-ups 20 x 3
  9. Single-Leg squats 3 x 8 each leg
  10. Lunges 40 seconds x 3
  11. 1 mile run three days per week

 
If you have any variations of this circuit, send us some suggestions!

LEARN A SKILL, CHALLENGE A FRIEND

Here's how the challenge works:

Step 1: Learn a Skill! Skills can range from juggling challenges, ground skill moves, or even some flick-ups! Be creative! If you need some examples, use the links below:

15 Ground Skill Moves

100 Ways to Beat Your Defender

100 Flick Ups

Step 2: Challenge your friends, family, teammates, and coaches with a skill of your choice!

If you have not been challenged to a skill, feel free to kick things off and nominate 2 people of your choice!

PTFC AT HOME WITH MARISSA EVERETT

Want another juggling variation? Check our Marissa Everett's walkthrough on another creative juggling exercise to keep your technique sharp!

SKILL MOVE DRIBBLING

If you have access to a local field or a park, grab a ball and some cones and develop your skills with the ball at your feet!

Skill Moves

-Place 4 small squares 8-15 yards apart

-Dribble through each square going as fast as you can moving clockwise, and then counter-clockwise

-In each square, execute a skill move!

Level 1 Moves - Body Feint, Scissor

Level 2 Moves - Reverse Scissor/Run Over

Level 3 Move - Maradona

Level 4 - Can you think of a more challenging move? Send us a clip of you doing the exercise! Here are some ideas:

15 Ground Skill Moves

100 Ways to Beat Your Defender

Train with the MLS

Fundamentals, Intermediate & Advanced Levels
A huge collection of at home training videos

HAVE A FIELD TO YOURSELF? GIVE THESE CHALLENGES A SHOT!

THE STRIKING GAUNTLET

Want to work on your striking abilities? This is exercise is perfect for you!

striking gauntlet

Players are working on their striking ability and using proper technique and accuracy.

Level 1 - Score a goal from every ball location

Level 2 - Hit the back of the net with out the ball bouncing for the first 4 shots, and score a regular goal from the 50 yard line.

Level 3 - Hit the crossbar from every location

CROSSBAR CHALLENGE

Hitting the crossbar is one thing, but can you do it consistently? The more soccer balls you have for this challenge, the better. For this exercise, we will be using 6.

Crossbar Challenge

Level 1 - Hit the Crossbar 1 out of 6 attempts

Level 2 - Hit the Crossbar 2 out of 6 attempts

Level 3 - Hit the Crossbar 3 out of 6 attempts

Level 4 - Hit the Crossbar 4 out of 6 attempts

Level 5 - Hit the Crossbar 5 out of 6 attempts

Level 6 - Hit the Crossbar 6 out of 6 attempts

Master - Hit 3 straight with your strong foot, then hit 3 straight with your weak foot.

HORSESHOE

Have a sibling or a parent who wants to get out and participate? Here's a fun exercise you can do with your partner.

Horseshoe Drill

-Create two grids 25-50 yards apart. Alternatively, you can use one small cone instead of two grids

-Each player stands inside their grid (or near the small cone if you use that instead)

-Serve balls to each other in the air and on the ground

-Receive the ball with a quality first touch and keep your ball as close to your body as possible. Keep your first touch inside the small grid, or if you're using a cone instead, how close can you get your first touch to the cone?

Not only are players working on their first touch and controlling balls out of the air, but they are also working on their striking abilities.