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UNC Women's Soccer Skill/Conditioning Program

University of North Carolina Women’s Soccer 
Summer Skill/Conditioning Program 

Ball Control and Agility
1 minute - Jog while dribbling ball with quick touches, changing direction and speed.  Do this in a confined space where many changes and touches are necessary. 
1 minute - Head juggling 
1 minute - Throw ball up, jump and while you are in the air trap the ball with your head, settle the ball to your feet, and move off quickly - repeat. 
1 minute - Thigh juggling 
1 minute - Throw ball up, jump, and while you are in the air trap the ball with your chest, settle the ball to your feet, and move off quickly - repeat. 
1 minute - Foot juggling with no spin on the ball. 
2 minutes -Starting in a sitting position, throw ball up, get up and stop the ball before it hits the ground, settle it to your feet, and move off quickly - repeat using head, chest, each thigh, each foot in that order to trap the ball. 

Technical Speed, Pure Speed and Endurance
1. Dribble in a figure “8”, use just the inside of your feet for 6 figure “8’s”, then use the outside of both feet for 6 more.  The markers you dribble around should be 15 yards apart.  As you dribble around one marker, accelerate to the other as if you were beating an opponent.  As you round the marker, use quick touches to improve technical speed. 
2. Rest by walking for 30 seconds. 
3. Set a marker out about 25 yards from a starting point: 
 a. Sprint dribble to marker 
 b. Sprint backwards to starting point 
 c. Sprint to ball 
 d. Collect ball and sprint dribble back to starting point 
4. Rest by walking for 30 seconds. 
5. Set ball on the ground to your left and set a marker out to your right about 10 yards.  Move 10 times 
from side to side, using the slide method of moving, without crossing legs.  Move as quickly as you can. 
6. Rest by walking for 30 seconds. 
7. To ten yard marker and back:  two leg explosive jumps.  To marker and back:  single leg explosive hopping.  Left foot first, then right, out and back. 8. Rest by walking for 30 seconds. 
9. Karioka (lateral running criss-crossing legs) to ten yard marker and back.  Move 10 times from side to side as quickly as possible. 
10. Rest by walking for 30 seconds. 
11. From the starting point: 
 a. Pass the ball to the 25 yard marker 
 b. Sprint to the ball 
 c. Collect ball and accelerate to starting line 
 d. Make 3 passes 

Strength and Flexibility
60 jumps - Two foot jumping forward and backward over the ball. 
15 figure “8’s” - Standing position with legs spread and knees straight, roll the ball with your hands in a figure “8” pattern around your legs. 
60 jumps - Two foot jumping side to side over the ball. 
15 roll arounds - Sitting position with legs extended, roll the ball with your hands around the soles of your feet and then back around your back. 
60 jumps - Throw the ball up in the air, jump, and catch the ball, and throw it back up before you hit the ground.  Remember to “hang” in the air. 
30 sit-ups - Touch the ball on the ground over your head and back up and touch your toes. 
60 touch and jumps - Start in a standing position with the ball in your hands, touch ball on the ground by bending at the knees so thighs are parallel to the ground and then vigorously extend jumping high with ball over your head.  Don’t just bend over and touch the ground, get your rear end as low as possible. 
30 push-ups

                                                                                                Picture owned by Nike.