Foot Skills Training Program
The Blackbear United coaching staff offers foot skills training sessions for all Blackbear players. It is recommended for all players ages 9-18.
MJ Ball, Jackie Gebhart, Joe Kacer and Dean Mekelburg plus other Blackbear United coaches conduct the foot skills sessions on a weekly basis. The goal of the foot skills sessions is to get as many touches on the ball as possible so each player should bring their own ball and water. Shinguards are not required for these sessions.
It is important that each player try to attend as many sessions as possible. If you cannot attend due to another school sport, another commitment or you are not feeling well - then we have the answer.
Each week we will take video of the sessions offered so that you can complete on your own prior to the next training session. Plus, you can download a pdf of the workouts so you can follow them after viewing the videos. Videos can be viewed by clicking on 
or right mouse click on 
and hit "save target as" to save to your computer.
The best players in the world devote their time on a DAILY basis to improve their footspeed, their strength and of course their fitness.
To view the videos, you must have Quicktime. To download a free version, click on the Quicktime logo to the left.
Next to the session, you can either download the movie and watch on your own system or view the video straight from our server. To save on your own computer, right mouse click "Save Target As" and save to your computer to watch on your own media player.
Hope you enjoy and take advantage of this new feature!!
Footskills Circuit
30 minutes
Dribble Warmup (2 minutes)
Every player has a ball
Dribble with laces trying to get a touch every step (2 minutes)
Foundations (1 minute)
Ball stays between legs, getting as many touches as possible with bent knees, not straight legs (pendulum)
Over/Back Plyometrics (30 seconds)
Player jumps over the ball with legs together, then immediately jumps back over the ball with legs together
Stretch
Foundations – Speed Dribble – Foundations (2 minutes)
Player completes 10 foundations as fast as possible, then speed dribbles for 10 yards, completes 10 foundations and continues back (1 minute)
Slow Dribble, Speed Dribble, Slow Dribble (2 minutes)
5 yard slow dribble (tight touches), 10 yard speed dribble, 5 yard slow dribble, Turn
5 yard slow dribble (tight touches), 10 yard speed dribble, 5 yard slow dribble, Turn
L Turn (30 seconds)
Stretch
Side to Side Plyometrics (30 seconds)
Player places ball in front of them, puts legs together and jumps to left, then back to starting spot, then to right. Ball stays in place.
Laces Trap (30 seconds)
Player throws ball in the air, receives with laces, picks up ball throws and receives with laces. Receive with both feet
One Example
Second Example
Foundations – Laces Catch – L Turn (2 minutes)
Foundations – 1 minute
Laces Catch – 30 seconds
L Turn – 30 seconds
¼ Turn + Foundations (1 minute)
Player starts with foundations then on coaches command completes a ¼ turn, continues foundations and listens. On each command, player completes ¼ turn
Full Turn or L Turn + Foundations (1 minute)
Player starts with foundations then on coaches command either completes a full turn or an L turn
Juggle 10 then stretch
Repeat session for complete 30 minute workout
Practice at home whenever you get a spare minute or two
– creates better touch, faster feet and higher level of comfort with the ball
Foot Skills Session
Topic: Receiving
Two players with one ball between them. One player holds ball in hand while other player stands 5 yards across from them. Players work for one minute then switch.
Receiving
Player without the ball checks to the ball, taps the ball and player with the ball throws the ball up so the player can receive out of the air, pass back to the server. Player then checks back to starting position always facing the server, checks back, touches ball to release the pass and receives out of the air. View video samples of the following footwork:
• Inside of the foot
• Laces or top of the foot
• Thigh then laces or inside of the foot
• Chest then laces or inside of the foot
• Head – pass straight back to server
• Head then laces or inside of the foot
Players work for one minute then switch and work for another minute.
Coaching Points
Technique, technique, technique
Ball does the work, not the player
Shoulders and hips face the target (server)
Ball is received out of the air and played to target (server) on the ground
Player working is always on their toes and adjust to the ball in the air
Locked ankle for laces (top of the foot) or inside of the foot pass
