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 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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