The Homework Program Level 1 – St. Albert Soccer Association

THE HOMEWORK PROGRAM

Level 1 Download

These activities can be be performed in a basement, living room, garage, backyard, on a deck, on the sidewalk.

You don't need much space and all activities can be modified to work inside a 1 yard x 1 yard box.

Ball Mastery Program

When setting up for this activity, you will need a 5x5 yard area. If you are not able to find an area big enough, you can complete these activities within a 1x1 yard area.

1. Toe Taps

Coaching Points

Position the ball in front of you. For this move, you are looking to lightly tap the ball with the sole of your foot.
Alternate feet moving up and down, while the ball stays stationary on the spot.
Keep your eyes forward when doing this move and don't look down at the ball.
As you develop comfort on the ball, increase the speed.

Pro Tip: Try to move your arms back and forth as if you are running.

2. Bells (Touches Side to Side)

Coaching Points

Position yourself overtop of the ball so that the ball is in between your legs.
With one foot, take a small touch on the ball passing it to the inside of the other foot.
Continue passing the ball from foot to foot using only the inside of your feet.

Keep your eyes forward when doing this move and don't look down at the ball.

Pro Tip: Try to get your hips moving more in an attempt to sell your defender on a fake.

3. Inside-Outside (Single Foot)

Coaching Points

Position the ball in off the side of the foot that will be doing the work.
Take small touches on the ball with your foot, moving the ball side to side.
Alternate between the inside part of the foot and the outside part of the foot.

This move is similar to stick handling moving the puck back and forth with the forehand and the backhand of the stick.

Pro Tip: Try to get your hips moving more in an attempt to sell your defender on a fake.

4. Inside-Outside (Alternate Feet)

Coaching Points

Position the ball on the inside of the one foot.
Take small touches on the ball with your foot, moving the ball side to side.
Move the ball from the outside of the foot to the inside part of the foot.
Upon touching the ball with the inside foot you will transfer the ball over to the opposite foot,
Continue the pattern using an outside touch followed by an inside touch on the ball.

Pro Tip: Try to get your hips moving more in an attempt to sell your defender on a fake.

5. V-Cut (Inside of the Foot)

Coaching Points

Looking to make the letter "V", allow the ball to travel away from your body.
Put your sole on the ball, to pull the ball closer to your body.
Then, touch the ball in the opposite direction away from where you just pulled it back from using the inside part of the foot.
Repeat the pattern

Pro Tip: By pretending to shoot, by brining your leg back, you can cause the defender to pause, giving you time on the ball to complete the move and blow by your opponent.

6. V-Cut (Outside of the Foot)

Coaching Points

Looking to make the letter "V", allow the ball to travel away from your body.
Put your sole on the ball, to pull the ball closer to your body.
Then, touch the ball in the opposite direction away from where you just pulled it back from using the outside part of the foot.
Repeat the pattern

Pro Tip: By pretending to shoot, by brining your leg back, you can cause the defender to pause, giving you time on the ball to complete the move and blow by your opponent.

7. Push-Pulls (Single-Foot)

Dribbling Program

A perfect location for setting up these activities is a hallway, the sideway, or a garage. If you don't have cones to mark out an area, use household items like waterbottles, shoes, or toilet paper rolls.

1. Slalom Dribble (Single Foot)

Coaching Points

Select which foot you will use first.
Starting by using the inside of the selected foot to touch through the cone
Once through the cone, use the outside of the same foot to touch the ball back through the cone.
Go to the end of the cones and back before switching feet.

Start slow. Once you have developed a comfort level, increase your speed.
Keep the ball close and under control by taking small touches on the ball.
Keep your head up, looking 2-3 steps in front of you

Pro Tip: Sometimes it is better to take 2 small touches on the ball versus 1 bigger touch on the ball to get through the obstacles.

2. Slalom Dribble (Inside Feet)

Coaching Points

Starting by using the inside of the selected starting foot to touch through the cone
Once through the cone, use the inside of the opposite foot to touch the ball back through the cone.

Start slow. Once you have developed a comfort level, increase your speed.
Keep the ball close and under control by taking small touches on the ball.
Keep your head up, looking 2-3 steps in front of you

Pro Tip: Sometimes it is better to take 2 small touches on the ball versus 1 bigger touch on the ball to get through the obstacles.

3. Slalom Dribble (Outside Feet)

Coaching Points

Set up so that the ball and your body are positioned beside the cones.
Starting by using the outside of the selected starting foot to touch through the cone
As the ball travels through the cones, shuffle your feet so that you can get on the other side of the ball.
Once through the cone, use the outside of the opposite foot to touch the ball back through the cone.

Start slow. Once you have developed a comfort level, increase your speed.
Keep the ball close and under control by taking small touches on the ball.
Keep your head up, looking 2-3 steps in front of you

Pro Tip: This activity incorporates the Icky-Shuffle Fast Feet exercise as it is necessary to get your feet moving to get on the proper side of the ball to set you up for your next outside touch.

4. Slalom Dribble (Two Touch)

Coaching Points

Set up so that the ball and your body are positioned beside the cones.
Starting by taking one touch on the ball to go through the cone.
As the ball travels through the cones, control the ball with one touch and touch it through the cone with a second touch.

Start slow. Once you have developed a comfort level, increase your speed.
Keep the ball close and under control by taking small touches on the ball.
Keep your head up, looking 2-3 steps in front of you

Pro Tip: Once comfortable with the pattern, focus on taking a small controlling touch, followed by a quick touch through the cones.

5. Zig-Zag Dribble

Coaching Points

Set up so that the ball beside the cones and your body is positioned sideways, facing the cones.
Using the sole of the trailing foot to roll the ball forward, towards the gap between the cones.
Still using the sole of the trailing foot, roll the ball back towards you.
Next, touch the ball over to the next cone gap using the inside of the trailing foot.
Stop the ball with the lead foot and as you shuffle over, continue the routine.
Once you reach the end of the cones, repeat the pattern coming back to start using the trailing foot as your lead foot.

Pro Tip: Once comfortable with the pattern, focus on taking a small controlling touch, followed by a quick touch through the cones.

6. Zig-Zag Weave

Coaching Points

Set up so that the ball beside the cones and your body is positioned sideways, facing the cones.
Using the sole of the trailing foot to roll the ball forward, towards the gap between the cones.
Still using the sole of the trailing foot, roll the ball across the cones to the next gap.
Once at the next gap between cones, roll the ball back towards you.
Next, touch the ball over to the next cone gap using the inside of the trailing foot.
Stop the ball with the lead foot and as you shuffle over, continue the routine.
Once you reach the end of the cones, repeat the pattern coming back to start using the trailing foot as your lead foot.

Forward - Over - Backwards - Over - (repeat)

Pro Tip: When moving the ball laterally, look at it as passing the ball from your right foot to your left foot (or vice versa) to allow for a smooth transition of the ball.

7. L-Bend Dribble

Coaching Points

Set up so that you are facing the cones with the ball on one side of it.
Take your touch towards the cone in front of you.
As the ball travels forward, step on it using your left foot and pull the ball back towards the body.
Once the ball is in line with your standing leg, pull the ball behind your leg using the front part of the inside of the foot to scoop the ball over.
Once the ball is played behind your standing leg, switch legs and receive the ball.
Touch the ball forward and repeat the pattern.

Forward - Backwards - Behind - Switch Feet - Forward - (repeat)

This move is similar to a V-Cut behind the standing leg.

Pro Tip: When pushing the ball forward, push it far enough away from you that a defender would want to step in and win it, yet close enough that you can pull back and move around the defender.

Passing & Receiving Program

The full area required for this activity will be a space about 2 yards long with a hard surface (wall, stair, ladder) to bounce the ball off of.

1. One Touch Passing

Coaching Points

Find a sturdy object to pass the ball against.
Select which foot you will be passing with.
Start by passing the ball back and forth against the target
After a set number of passes, switch feet and do the same with the opposite foot.

Be on your toes ready to move incase the ball gets away from you.

Pro Tip: Mark a spot on the object with tape or a sticker and aim to hit that spot consistently with your passes.

2. One Touch Alternating Passing

Coaching Points

Find a sturdy object to pass the ball against.
Start by passing the ball towards the target with one foot.
Receive the ball with the opposite foot and in one smooth motion, pass the ball back against the target to the other foot.
Repeat back and forth passing until you have reached a set number.

Be on your toes ready to move incase the ball gets away from you.

Pro Tip: As you get comfortable, speed up the pace of the ball as you pass it off the object.

3. Two Touch Passing

Coaching Points

Find a sturdy object to pass the ball against.
Select which foot you will be passing with.
Start by passing the ball against the target.
Receive the ball back with the same foot, controlling it with one touch, using a second touch to play the ball towards the target again.
After a set number of passes, switch feet and do the same with the opposite foot.

Be on your toes ready to move incase the ball gets away from you.

Same Foot > Pass - Control - Pass - Control - (repeat)

Be on your toes ready to move incase the ball gets away from you.

Pro Tip: As you get comfortable, begin to move the ball laterally forcing you to open up with your first touch.

4. Two Touch Both Feet

Coaching Points

Find a sturdy object to pass the ball against.
Select which foot you will be passing with.
Start by passing the ball against the target on an angle.
Receive the ball back using the inside of opposite foot. When controlling it, you will take your first touch away from your body.
Look to pass it back against the target on a similar angle.

Alternating Feet > Right foot Pass - Left foot Control - Left foot Pass - Right foot Control - (repeat)

Be on your toes ready to move incase the ball gets away from you.

Pro Tip: As you get comfortable, begin to move the ball laterally forcing you to open up with your first touch.

5. Two Touch (Inside Feet)

Coaching Points

Find a sturdy object to pass the ball against.
Start by passing the ball towards the target with one foot.
Receive the ball with the same foot, controlling the ball with the inside of the foot.
Readjust your footing and touch the ball across your body
Pass the ball back against the target to back to the same foot.
Readjust your footing and touch the ball across the body to the starting foot.
Repeat back and forth passing until you have reached a set number.

Alternating Feet > Right pass - Inside right receive - Left pass - Inside left receive - (repeat)

Be on your toes ready to move incase the ball gets away from you.

Pro Tip: This movement is to mimic receiving a pass under pressure and having to open up your body and pass away from the pressure.

6. Two Touch (Outside Feet)

Coaching Points

Find a sturdy object to pass the ball against.
Start by passing the ball towards the target with one foot.
Receive the ball with the same foot, controlling the ball with the outside of the foot.
Readjust your footing and touch the ball across your body
Pass the ball back against the target to back to the same foot.
Readjust your footing and touch the ball across the body to the starting foot.
Repeat back and forth passing until you have reached a set number.

Alternating Feet > Right pass - Outside right receive - Left pass - Outside left receive - (repeat)

Be on your toes ready to move incase the ball gets away from you.

Pro Tip: This movement is to mimic receiving a pass under pressure and having to open up your body and pass away from the pressure.

Juggling Program

The key component for this juggling program is that you are able to control the movements of the ball versus the movement of the ball is controlling you.

1. Low Juggles

2. High Juggles

3. Low-High Alternate

Coaching Points

When performing this activity, you are looking to take a smaller touch to keep the ball lower than knee height, followed by a bigger touch on the ball, raising the ball higher than hip height.

The goal is to have these touches under control and that you are not chasing after the ball as it is in the air.

Pro-Tip: Practice this exercise by alternating your touches back and forth between both feet. Example - Right foot Low-High to Left foot Low-High

4. Low-Low-High

Coaching Points

When performing this activity, you are looking to take 2 consecutive smaller touch to keep the ball lower than knee height, followed by a bigger touch on the ball, raising the ball higher than hip height.

The goal is to have these touches under control and that you are not chasing after the ball as it is in the air.

Pro-Tip: Practice this exercise by alternating your touches back and forth between both feet. Example - Right foot Low-Low-High to Left foot Low-Low-High

5. Headers

Coaching Points

When performing this activity, you are looking to use your forehead as a point of contact on the ball. With a slight bend in the knees, you are looking to bounce up and down, using the momentum of your bounce to keep the ball in the air.

Safety Tip: It is recommended that you don't spend a long time practicing these and that you take some air out of the ball for added cushioning.

Pro-Tip: The angle that you tilt your head will determine the direction the ball will travel.

6. Freestyle Juggling

7. Seated Juggles

8. Ladder

Coaching Points

When performing this activity, you are looking to move up the ladder. Every bounce will signify you moving up to the next level.

Level 1 > Juggle - Bounce - Level 2 > Juggle Juggle - Bounce - Level 3 > Juggle Juggle Juggle - Bounce

It may be easy at first but as you climb up the ladder it can become increasingly hard.

Pro-Tip: Practice this exercise by incorporating Low and High juggles into the pattern.

Fast Feet Program

If you don't have the required equipment, here are some set up suggestions to consider:

Use painters tape on the floor to map out an area for you to run through. Set up 3-5 connected squares about the size of a binder.
If you don't have a big enough area to set up 5 squares, set up 1 square about the size of a binder
Mark a line on the floor or use a floor crack that creates a line will work as well.

Pro Tip: To make these exercise more effective, pump your arms back and forth as fast as you can as if you were running. This will help with the muscle memory.

1. Forward Runs

2. Sideways Shuffle

Coaching Points

Stand at the start of the ladder, lined up in front of the middle of the rings, facing sideways.
Choose a foot to lead with and run through the ladder. The lead foot is the front foot of the direction you are facing.
Ensure you put each foot inside the boxes as you run through.
When you get to the end, run back the way you came, leading with the other foot.

Modification: If using a box instead of a ladder, moving laterally, put your lead foot then trailing foot inside the box.

3. Sideways In-Outs

Coaching Points

Stand at the start of the ladder, lined up beside the first ring, facing sideways.
Choose a foot to lead with and run through the ladder. The lead foot is the front foot of the direction you are facing.
Start the pattern by putting your lead foot inside the ladder ring.
Next, step your trailing foot inside the ring, while pulling your lead foot out of it.
When your trailing foot leaves the ring, that's the cue for the lead foot to move into the next ring.
When you get to the end, run back the way you came, leading with the other foot.

Modification: If using a box instead of a ladder, move your feet inside and outside of the box quick. You will not need to select a lead foot for this modification.

4. Single Leg Hops

Coaching Points

Stand on one foot at the start of the ladder, lined up with the middle of the rings.
Begin by hopping through the ladder, placing the one foot inside each of the squares.
When you get to the end of the ladder, hop back using the other foot.

Modification: If no ladder is available, perform single leg hops into a box or over a line.

Safety Tip: When performing this exercise, focus on not letting your knee drop inside. Engage the glute muscles and pull your knee toward the outside.

5. Icky-Shuffle

Coaching Points

Stand at the start of the ladder, lined up on the side, facing forward.
Begin by stepping inside the ring with the foot closest to the ladder.
Next, bring your other foot inside the ladder. When bringing that foot in, your first foot will leave the ring and go to the outside of it.
Then, step your foot currently inside the ladder up to the next ring.
Repeat the pattern - up-in-out-up-in-out until you have reached the end.

Modification: If no ladder is available, perform the following pattern, in-in-out-out, by starting with both feet on the same side of the box and moving laterally back and forth

6. 90 Degree Turns

Coaching Points

Stand at the start of the ladder, lined up in front of the middle of the rings, facing sideways.
Stand with feet shoulder width apart, bend down into a semi squat and hop. As you hop, you are going to rotate in the air 90 degrees.
Land in the next box. You will now be facing the opposite direction. You will bend down into a semi squat and hop, performing another 90 degree turn into the next box.
Continue this pattern until you reach the end of the ladder, than come back performing the same exercise.

Modification: If using a box instead of a ladder, perform squat jumps and rotate 90 degrees before landing.

Safety Tip: Make sure when hopping and landing that you are ensuring your knees don't fall inwards.

7. Hopscotch

Coaching Points

Stand at the start of the ladder, lined up with the middle of the rings.
Begin by hopping into the first ring and landing on one foot.
Next, hop out of the ring and place both feet on either side of the ring.
Continue this pattern until you reach the end, alternating which foot you land on inside the box.

Modification: If no ladder is available, perform double leg hops into single leg hops, alternating which single leg you land on.

Progression: Challenge yourself by landing on the same single leg for a given duration, whether that duration be a time limit or ladder length.

8. In-In-Out-Out

Coaching Points

Stand at the start of the ladder, lined up in the middle, facing forward. Have one foot placed on either side of the box.
To start the pattern, you must choose a lead foot. Bring the lead foot inside the box first, followed by the trailing foot.
Next, bring your lead foot outside of the box followed by your trailing foot, ensuring that the feet stay on the same starting side of the ladder.
Repeat the pattern - in-in-out-out-in-in-out-out until you have reached the end.

Modification: If no ladder is available, perform the following pattern, in-in-out-out, by starting with feet on either side of the box and being stationary with only your feet moving inside and outside the box.

Fitness Program

If you find the activities too easy, increase the weight of the exercise by finding household items (ie. 2L bottle of pop, a backpack full of books), or increasing the number of reps (ie. 10, 12, 15, 20, 24).

1. Squats

2. Push Ups

Coaching Points

To start, get down on the floor with your legs extended, placing your hands slightly wider than your shoulders.
Lower your body as far as you can go, ideally until your chest nearly touches the floor.
Pause, then push yourself back up.

Modification: Perform this exercise with your knees on the ground.

Pro Tip: To make this exercise more challenging, when you go down for the push up, tuck your elbows in to your side, forcing your body to activate the triceps instead of the chest.

3. Lunges

Coaching Points

To start, stand tall with feet hip-width apart.
Take a big step forward with the lead leg and start to shift your weight so that the heel hits the floor first.
Lower your body until the right thigh is parallel to the floor and the right shin is vertical. If able to, lightly tap the back-leg knee to the floor while keeping weight in the right heel.
To return back to the starting position, press into the front leg’s heel to drive back up to the starting position.

Safety Tip: Ensure that your front knee don't go past the toe of the front foot.

Pro Tip: To make this exercise more challenging, find household objects to use as weights.

4. Triceps Dips

Coaching Points

Position your hands shoulder-width apart on a secure bench or stable chair.
Slide your butt off the front of the bench with your legs extended out in front of you.
Straighten your arms, keeping a slight bend in your elbows.
Slowly begin to bend your elbows and lower your body toward the floor until your elbows are at about a 90-degree angle. As you lower, make sure you are keeping your elbows pulled inside to activate the triceps muscles.
Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting positions.

Modification: To allow for more stability, bend your legs in front of you instead of extending them.

Pro Tip: To make this exercise more challenging, use a second chair to elevate your legs.

5. Hip Bridges

Coaching Points

Start by lying flat on your back, your knees bent and your arms by your side for stability.
Your feet should be about hip distance apart with your heels a few inches away from your butt.
Push through the heels to lift your hips up while squeezing your glute muscles.
Try to create one diagonal line from your shoulders to your knees.
Pause at the top of this movement for 1-2 seconds, then lower back down.

Pro Tip: To make this exercise more challenging, add weight by place an object on your mid-section.

6. Burpees

Coaching Points

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
Push your hips back, bend your knees, and lower your body into a squat.
Place your hands on the floor directly in front of, and just inside your feet a shift your weight onto your hands.
Jump your feet back to softly land on the balls of your feet in a plank position.
Your body should form a straight line from your head to heels.
Jump your feet back so that they land outside of your hands.
Reach your arms over head and explosively jump up into the air.
Land and immediately lower back into a squat for your next rep.

Safety Tip: Be careful not to let your back sag or your butt stick up in the air as both moves can keep you from effectively working your core.

7. Mountain Climbers

Coaching Points

Start in a traditional plank, with your shoulders over hands and weight on just your toes.
With your core engaged, bring your right knee forward under your chest, with the toes just off the ground.
Return to your basic plank.
Switch legs, bringing the left knee forward.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

Pro-Tip: To make this exercise more challenging, extend the exercise duration by doubling the length or reps required.

8. Sit Ups

Coaching Points

Lie down on your back, bend your legs and place your feet firmly on the ground to stabilize your lower body.
Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.
Curl your upper body all the way up toward your knees.
Slowly, lower yourself down and return to your starting point.

Pro-Tip: To make this exercise more challenging, add weight by adding holding an object in front of your chest.

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