SWSC Winter Academy

The work you put in at home will determine the player you are going to be.  Touching the ball for just 20 minutes each day will make you more comfortable with the ball so you're able to use more of your brain to actually play the game instead of focusing solely on the ball. These videos will help you with making the ball part of your body. So, dribbling, passing, receiving become just like walking...it's like a part of your body!

Week 10

These work up to more advanced juggling skills. If you're new to juggling go back to Week 4 and work up to the first 1 or 2 tricks on this video.  For older and more experienced players, work to master as many tricks as you can this week.  Work on tricks during your warm up juggling when working on skills at home. Spend 25 minutes/day working on some or all of these tricks.  Manipulate the ball and work to be comfortable no matter where the ball is in relation to your feet/body.  In games you'll find fewer and fewer instances where you're uncomfortable and overwhelmed. The ball is an extension of your body. 

Week 9

You can complete these drills in your living room, garage, basement or anywhere with  a 5 ft by 5 ft space.  Do it in your bare feet, with runners or with your soccer boots.  Your goal is to master every ball control skill on this video. Pause the video, rewind and re-watch moves if you don't have them down perfect.  Complete the video 3 times.  Time yourself and work to break your record each time (and each day) you do the video.  Warm up with 10 minutes of juggling beforehand to get you feet and mind prepared.

Week 9's Workout

Its all about conditioning this week.  Continue using Week 1's workout for your warmup to get the best out this workout.

Week 8

Just 11 minutes a day for a week.  These drills will improve the strike contact your foot is making with the ball and help improve your first touch range (close control v touch into space). Find a wall in your basement, garage or even use a parent/sibling (they can pass it back to you or catch the ball and roll it back from their knee) or if there is no snow, Gavin Park has a kickback wall. Follow the progression exactly.

Week 7

"Doing The Little Things Right" by Coach Costello

Fantastic presentation by Coach Costello on the things successful players do, on and off the field, to become successful.

Week 7's Drill

You can complete these drills in your living room, garage, basement or anywhere with  a 5 ft by 5 ft space.  Do it in your bare feet, with runners or with your soccer boots.  Your goal is to master every ball control skill on this video. Pause the video, rewind and re-watch moves if you don't have them down perfect.  Work on each skill for ~1.5 minutes. This video only takes about 22 minutes when you have all the moves down.  Practice until it's perfect and then keep practicing.  22 minutes a day with this sort of ball work will make you a much better player in just a few weeks.

Week 6

You'll need a 15 - 20 yard space, a cone and either a wall or goal of some sort.  Even cardboard boxes would work to replicate goals here (put two up---both on opposite sides of where the goal would be to represent a low, corner target).  Finishes should be low and hard. Don't have space for shooting?  Skip that part of the video and just focus on perfecting the moves.  Focus on timing your move and increasing the speed at which you're attacked as you become more comfortable with the drill.  Do the move too early and the defender will have time and space to adjust, do the move too late and you've run right into the defender.  Watch how the player in the video executes the move at the correct time.  

Week 6's Workout

Conditioning is the name of the game for week 6.  Be sure to use Week 1's workout for a warm up, then give it your all for this week's conditioning training.

Week 5

Get together with a friend or use a parent/sibling.  If you don't have a goal available you can set up cone goals to hit, use a wall or have another parent/sibling be a target (shifting side to side etc...). Note the inclusion of visual cues to create a game-like situation.  The idea here is: Increase your comfort level with the ball and you can spend more time looking up, reading the game and making good decisions with and without the ball.  Don't have different color cones?  Use your fingers (1 and 2) or a paper plate + a cone, etc... 

Week 5's Workout

Working on strength is the focus for this week.  Remember, you'll get out of it what you put into it, so give it your all.

Week 4

"Evaluating The Field" by Coach Tenner

This week enjoy and learn from Coach Tenner's recorded talk "Evaluating The Field".  The mental aspect of the game is as important as the physical aspect and Coach Tenner does a great job of providing insight into topics such as field awareness and deception.

Week 4's Drill

Juggling is a great way to get comfortable with the ball and improve your touch. The biggest takeaway from this video?  Persistence.  Keep practicing.  Juggling is your focus this week but should be integrated into all of your training.  This week, juggle for 20 minutes/day.  Your goal is to beat your current juggling record.  In future training weeks, warm up with some juggling.  It's a great way to prime your foot eye coordination and get your blood flowing.

Week 4's Workout

High Intensity Interval Training (HIIT) is the focus of this week's workout.  Use Week 1's workout as a warmup and then jump in to HIIT!

Week 3

You'll need a bit more space for this. A line of 6-10 cones spread out ~ 1 ft to 1.5 ft will work perfectly. If you don't have cones available, please email Adam Costello at This email address is being protected from spambots. You need JavaScript enabled to view it. and he'll provide you with some (Rolled up socks, scrunched soda cans, work fine, too). Go through each progression 3 times with your strong foot and 4 times with your weak foot.  Start the drills going a bit slower and focus on making every touch perfect (every touch counts and that ball needs to be under CONTROL). When you're able to go through without hitting cones (or many cones---don't be a cone killer!) try and pick the speed up.  In games we often are in uncomfortable situations because there is defensive pressure, crowds, etc...we want to try and recreate a bit of that pressure and raise the point at which you feel uncomfortable. So, for the last time through for each progression try and go as fast as you can...it's ok to mess up. This will help raise the level of where you're uncomfortable and help you remain calm, manipulate the ball, and retain possession in games.

Week 3's Workout

The focus of this week is strength.  Use the Week 1 warm up in addition to this week's video for a full workout that will help with your fitness conditioning and strength.

Week 2

This is a small space passing drill that will help players master the basic techniques of receiving (first touch) and properly passing the ball. Players should spend ~2 minutes on each move (& 2 min each foot for single foot drills). No wall? Use a parent/sibling (they can pass it back to you or catch the ball and roll it back from their knee). The goal is to master every first touch and passing skill on this video. Pause the video, rewind and re-watch moves if you don't have them down perfect. Practice until perfect.  Push yourself to improve your touch and create a more game-like situation.  Don't just go through the motions.

Week 2's Workout

The focus of this week is conditioning.  Use the Week 1 warm up in addition to this week's video for a full workout that will help with your fitness conditioning.

Week 1

You can complete these drills in your living room, garage, basement or anywhere with  a 5 ft by 5 ft space.  Do it in your bare feet, with runners or with your soccer boots.  Your goal is to master every ball control skill on this video. Pause the video, rewind and re-watch moves if you don't have them down perfect.  This video only takes about 10 minutes when you have all the moves down.  Practice until it's perfect and then keep practicing.  10 minutes a day with this sort of ball work will make you a much better player in just a few weeks.

Week 1's Workout

As a part of each soccer player's development, fitness and conditioning are an essential component.  This is an evolving library of physical fitness activities produced professionally and specifically for the SWSC player.

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