Week 1 at home workout.  

Aim to complete this session at home three times during this first week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. The workout is footwork and basic handling focused. 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 


Use cones or any items available such as socks to create a ladder for yourself. Carry out all footwork exercises whilst holding a soccer ball if possible. If not, focus on keeping your hands in a good set position (hands pushed out slightly in front at a comfortable height). 

Complete each of the following five times each. Light jog back between each set. 

  • 1 foot in each
  • 2 feet in each 
  • 1 foot in each laterally (face each way twice)
  • In/Out lateral (face each way twice) 
  • Forward shuffle 
  • Focus on keeping a good set position as you move. Controlled footwork. Don’t hit cones. Stay tight to cones. Small steps versus big steps. 


Utilize a parent/sibling if possible. Or you can use a wall to rebound. Dependent on level and skill of server they can use their feet or serve with their hands. 

  • 2 x 30 reps for W catch 
  • 2 x 30 reps for mid-height scoop 
  • 2 x 30 reps for low scoop/long barrier 
  • 2 x 10 collapsing save each side 
  • 2x10 low save each side 

Main Drill 

This weeks main drill will be a combination of both footwork and handling. You will complete the forward shuffle through the cones each time before receiving a serve. If a server is not available then hold the ball in your hands and serve yourself off a wall if possible. 

Complete the following:

  • 10 volleys/throws for W
  • 10 strikes or rolls for low scoops 
  • 10 low strikes (5 each side)
  • 10 collapsing saves (5 each side)
  • 10 random serves (high/low/wide)

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session.