Virtual Soccer Training!!!!
You are in the right place.
Want to train at home? Want to train while on vacation? Want to train when your team is in between seasons?
Then you are serious about your development and you are in the right place!!
Always practice in a safe location and if you have any questions about the activities, you can contact your Ambush Coach for answers.
Repetition is the recipe for fitness and soccer skills success so please visit this site as often as possible and stay fit and stay sharp!
Ambush!! Let's Go!!!
The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.
Mia Hamm
"At Barca we trained every day with the ball. I hardly even took a step running without a ball at my feet."
Lionel Messi
Week 1 - Goalkeeper Skills Training from Southern Crescent Goalkeeping Academy
Week 2 - Goalkeeper Skills Training from Southern Crescent Goalkeeping Academy
Monday, April 13 - Sunday, April 19
Goalkeeper Training Plan from Southern Crescent Goalkeeper Academy
Monday, April 13
1. Warm up with a 15- minute stretch
2. Video session 1
3. Juggling
*10 minutes with dominant foot
*15 minutes non-dominant foot
Tuesday, April 14
1. Warm-up with juggling - 15 minutes of pick up moves
2. Skill work (see video) –30 minutes. Each move 45 seconds can rest as needed
3. Video session 3
Wednesday, April 15
1. Warm-up with juggling:
-5 minutes left foot only
-5 minutes right foot only
-5 minutes both feet
-5 minute side and outside of foot
2. Video session 2
Fitness
2.5 mile run as fast as you can
Thursday, April 16
1. Warm-up with jog for 10 minutes
2. Video session 3
3. Fitness:
10 minute jog
3 set of 15 squats
3 set of 15 burpees
3 sets of 15 lunges (Each leg)
3 sets of 35 sit ups
3 sets of 15 push ups
Friday April 17
Rest and recover
Saturday and Sunday April 18 and19
Fitness:
Run 30 minutes Saturday and Sunday
Goalkicks for 15 minutes each day (Space permitting)
Monday, April 20 - Sunday, April 26
Goalkeeper Training Plan from Southern Crescent Goalkeeper Academy
Monday, April 20
1. Warm up with a 15- minute stretch
2. Session 4
3. Juggling (if it hits the group start at whatever number you stopped at)
200 juggles right foot
200 juggles left foot
Tuesday, April 21
1. Warm-up with juggling - 15 minutes
2. Skill work (see video) –30 minutes. Each move 45 seconds can rest as needed
Fitness
10- 10 yards sprints
10- 20 yard sprints
10-30 yard sprints
10-40 yard sprints
100 sit ups
Wednesday, April 22
1. Warm up
-Jump Rope 10 minutes
2. Session 2
3. Speed dribbling: dribble using your laces 15 times each foot. Dribble 20 yards as fast as you can then rest then repeat.
Fitness
1 mile run
Thursday, April 23
1. Warm up
-Any kid of handling for 10 minutes
-Juggle as many times as you can. You have 10 minutes to try to beat your record.
2. Session 1
3.. Chipping the ball- spend 15 minutes working on chipping the ball over something using inside, outside and laces. Put things out to make it difficult to hit the cone.
Friday April 24
Rest and Recover
Saturday April 25
1. Warm up- 10 minutes of stretching
2. Session 4
3. Jog 30 minutes
Sunday April 26
1. Warm up- 10 minutes of stretching
2. Session 3
3. Jog 30 minutes
Monday, April 27 - Sunday, May 3
Goalkeeper Training Plan from Southern Crescent Goalkeeper Academy
Monday, April 27th
1. Warm up
10 minute agility ladder
10 minute Jog
2. Juggling tricks (Work on the first)
3. Goalkeeping Video 6
Tuesday, April 28th
1. Warm-up
Juggling - 14 minutes
7 minutes right foot only and 7 minutes left foot only
2. Goalkeeping Video 1
3. Fitness
45 minute run (as fast or slow as you want. Try to get at least 4 miles in)
Wednesday, April 29th
1. Warm Up
5 minute Jog and 15 minute Stretch
2. Goalkeeping Video 3
3. Goal Kicks and Throws
Spend 15 minutes on each one and where space permits
See Goalkeeping Video 6 for technique
Thursday, April 30th
1. Juggling Tricks (Work on the first 6)