Without it, the sport would be unrecognizable.

This article (and accompanying videos) are intended to help coaches and parents of young soccer players develop basic passing skills in an appropriate and effective manner.

Even the world’s most prolific playmakers had to start by mastering the basics.

Basic Passing Technique

Basic passing technique is pretty straight-forward, as outlined in this video.

One foot will be used to strike the ball, while the other foot will be used to maintain connection with the ground. The latter is often referred to as the “plant foot.”

The plant foot should be placed right about even with the ball.

The kicking foot should swing through and contact the ball with a stiff ankle.

By “stiff ankle,” we mean that the foot should not be flimsy. Rather, it should remain relatively stable throughout contact and follow-through.

As for the contact point on the foot itself, the inside of the foot offers the most control for shorter passes.

For longer passes, the top portion of the foot (where the laces are usually located) can offer a good combination of power and accuracy.

As for where to hit on the ball, the lower you strike the ball, the more loft the ball will have.

The higher you strike on the ball, the lower the trajectory will typically be.

Players can set up anywhere from 5 to 15 yards away from one another to practice short passes.

Staying on their toes between passes can help players stay spry and engaged.

Players can start off with light-to-medium velocity and gradually work up to high-velocity passes.

A perfect pass has enough velocity to reach a player quickly, but not so much velocity that they’ll have difficulty controlling it.

To help create balanced players, they should practice an equal number of passes with both feet.

The receiving teammate should focus on “softening” the incoming pass to keep it close to their body.

Trap, Push, Pass Drill

This drill adds a bit of dynamic movement to the execution of basic passing and trapping while also adding in some light foot skills work.

Have two youth soccer players stand 10-15 yards away from one another.

Each player should have a cone a yard or two in front of them.

As player one passes to player two, player two should trap the ball, then use the outside of their foot to push it to the other side of the cone, then use that same foot to deliver a pass back to their partner.

As player two is trapping and pushing the ball, player one should “show” on the other side of the cone to receive the ball.

Repeat that same sequence with player one now trapping, pushing and passing back to player one.

Keep your ankle locked as you deliver the pass. Do not have a flimsy foot.

Once both players total 25 passes, stop and set-up so they’re now using their opposite foot to deliver the pass.

How to Loft The Ball

Sometimes, playing a ball close to the ground just doesn’t make sense.

Perhaps the intended receiver is quite a ways away, or there’s a defender (or multiple defenders in your way).

Perhaps you want to loft the ball into the box to give your teammate a chance for a header.

No matter what the reason, knowing how to loft the ball is a valuable skill for soccer players.

This video details how to play the lofted or “flighted” ball.

The technique is quite similar to a normal pass, but the contact point on the ball is very low (almost as if the foot is scooping beneath the ball) and the shoulders and chest are drawn back on contact.

Players should think of “leaning back” as they strike the ball to produce more loft.

Using the lower portion of your laces as the contact point generally allows for better leverage and loft.

Practice playing lofted balls of varying distances with both feet to become a more productive playmaker.

Controlling Balls in the Air

One thing many youth soccer players struggle with is controlling balls that arrive in the air.

Whether they’re looking to pass, shoot or settle that ball, many young players simply don’t have the timing and/or foot-eye coordination to pull it off.

The only way to improve in this area is practice.

This video details a simple “Aerial Touches” drill that can help young players get comfortable with playing balls that arrive in the air.

Begin with the two players standing 3-6 yards away from one another.

One teammate will toss an arcing ball to right around knee height.

The receiver will use the inside of their foot to make contact with the ball, keeping their ankle locked.

The goal is for the ball to direct right back at the thrower’s chest.

The thrower will catch the ball and then throw the ball towards the receiver’s opposite foot.

Once the receiver gets the hang of it, they can bounce on their toes between touches.

As the players get comfortable, the distance between them can increase.

Be sure to perform an even number of touches with both feet, with partners switching roles between sets.

A progression of this drill is to perform it 6-15 yards away from a goal and have the receiver volley the toss into the net.

READ MORE:

• 7 Effective Soccer Foot Skills Drills
• The Drills and Skills That Drive FC Barcelona’s Youth System
• What American Youth Soccer Can Learn From Youth Hockey

Of all the soccer skills, dribbling is the first — and most fundamental to ball mastery. But young soccer players and seasoned players alike benefit from practicing different ways to dribble the ball. As young players develop, they’ll master dribbling with their dominant and non-dominant foot, running with the ball, controlling the ball and keeping the ball close in all sorts of situations — first on their own, and then with the pressure of a defender.

These 10 soccer drills help players develop their dribbling skills as they move up and down the field.

Duck Tails
Watch your tail! This dribbling activity teaches players to keep their heads up and explode out of dangerous situations.

Red Light, Green Light
Unleash your inner Lightning McQueen! Build players’ muscle memory by pairing quick stops with explosive speed in this dribbling activity.

Dinosaur Tag
Welcome to Jurassic…Tag? This dribbling activity puts an emphasis on speed and turning the ball by changing direction. With dinosaurs.

Island Hopping
Pirates ahead! This activity helps players learn to get away from an attacker by finding open space to dribble the ball to.

Snake
Let’ssss teach playerssss to communicate and move as a team, while developing agility and coordination as they dribble.

101 Dalmatians
Rescue some pups with a clever activity that develops shielding skills and the ability to find open space when dribbling.

Gates Dribbling
This dribbling game helps with speed dribbling and turning with the ball.

Body Part Dribbling
The ball becomes a powerful magnet in this entertaining dribbling activity that helps build agility and coordination.

Dancing Ball
Dribbling skills, agility and coordination are folded into this fun dancing activity.

Moving Goal
Eye on the prize, kids. This striking and dribbling activity teaches players to keep their heads up while dribbling to find the goal and score.

Can’t get enough dribbling? Advanced dribblers can try their hand — er, foot — at our favorite trick moves, including the Cruyff Turn, the Maradona Turn, the Ronaldo Chop, the scissor and the step over.

Read the original article on mojo.com

About MOJO

MOJO is on a mission to make youth sports more fun for everyone — one kid, one coach, one family at a time. Launched in February 2021, MOJO is a robust digital platform that empowers parents who coach youth sports to bring world-class training to the largest pool of players in the world — kids aged 13 and under. MOJO believes that youth sports has the power to transform lives, not just for the kids on the field but the coaches and parents on the sidelines. MOJO is committed to equity, inclusion and helping level the playing field for kids everywhere. For more information, visit www.mojo.sport. MOJO can also be found on Facebook, Twitter, and Instagram.

For more great soccer drills for kids, check out:

• The 10 Best Soccer Passing Drills for U8, U10 and U12
• The 10 Best Soccer Drills
• The 10 Best U6 Soccer Drills
• The 10 Best U8 Soccer Drills
• The 10 Best U10 Soccer Drills

Sending a screamer past the keeper is one of the most satisfying feelings in sports.

It’s also essential to winning—your team can’t emerge from a match victorious if no one finds the net.

As such, teaching even the youngest level of soccer players basic shootings skills is essential.

This article (and accompanying videos) are intended to help coaches and parents of young soccer players develop basic shooting skills in an appropriate and effective manner.

Even the world’s deadliest goal-scorers had to start by mastering the basics.

Basic Shooting Technique

Youth soccer players often have a nasty habit of either shooting dribblers with very little power or sending the ball soaring well above the crossbar.

Strong, well-aimed shots are a bit of a rarity.

That’s because most youth soccer players haven’t mastered basic shooting techniques, which is outlined in this video.

It starts with placing your plant foot about even with the ball.

As you approach the ball, focus on keeping your shoulders and head down and overtop the ball to keep your shot on target. Leaning back on contact will cause the ball to fly.

Strike the ball with your toe down and ankle locked, making contact on the top-inside position of your foot (right about where the laces are located on most cleats).

By ankle locked, I mean your foot is firm and stable through contact as opposed to flimsy.

Allow your body to twist through the ball to generate additional torque and power.

Always aim for a target inside the net, be it real or imaginary.

Practice taking shots with both your left and right feet.

Once you’re confident with a stationary ball, you can have a partner roll you the ball with a short pass so you can work on striking a moving target.

Touch, Roll, Push and Hit

Once a player’s mastered stationary shooting, they need to simulate how they’ll execute the action during games.

Odds are, they won’t be striking a stationary ball.

The Touch, Roll, Push and Hit Drill, as shown in this video, integrates some basic foot skills and helps youth soccer players learn how to shoot on the move.

At the top of the box, set up three cones equidistant apart in a triangle formation. Start with the ball at your feet about 5 yards away from the first cone.

As you approach the first cone, use the outside of one foot to touch the ball either to the left or right.

Next, roll the ball with that same foot to split cones two and three.

Now, use the opposite foot to push the ball out in front of yourself.

Finally, use the same foot you just pushed the ball with to deliver a shot on goal.

Perform 10-14 total reps, taking an equal number of shots with both feet.

Scissors and Shoot Drill

Once a player has mastered shooting on the run, they can add a little flair and deception to the action.

The Scissors and Shoot Drill, as shown in this video, integrates foot skills with shooting on the move.

Set up a cone 10-20 yards in front of the goal.

Begin with the ball at your feet about 6 yards behind the cone, facing the goal.

Dribble toward the cone.

When you’re within a couple yards of the cone, perform a “scissor” or “step-over” move with your left leg. Stay low as you whirl your foot in front of and around the ball.

Once you complete your scissor, plant your left foot and push the ball to your right with the outside of your right foot.

Your next touch will be a right-footed shot on goal.

Perform 10 reps that end with a right-footed shot and 10 reps that end with a left-footed shot.

Start slow and gradually increase our speed as you gain confidence.

READ MORE:

• 7 Effective Soccer Foot Skills Drills
• The Drills and Skills That Drive FC Barcelona’s Youth System
• What American Youth Soccer Can Learn From Youth Hockey

First, congratulations! You have the opportunity to grow the sport and make a positive impact on many young lives. Now, you may be worried you’re underqualified for the role. However, following some overarching principles during your time with the team will help guarantee an enjoyable, beneficial experience for everyone.

As a youth soccer coach, one of your major responsibilities will be organizing and running practices. That may sound like an overwhelming endeavor, but designing an effective youth soccer practice isn’t rocket science. In fact, simplicity should be one of your guiding principles during this process. If you overcomplicate things, the kids won’t have fun, and neither will you. With that in mind, here are five tips for running an effective youth soccer practice.

1. Always bring a positive attitude

This one is all on you, Coach. It’s your job to bring life and energy to practice. If you bring a bad attitude or negative energy to the field, the kids will notice, and it will affect the enjoyment they get out of practice. When the kids aren’t having fun, they won’t give full effort. This is the recipe for bad, unproductive practices. Leave your outside life out at home and focus on using the short time you have with your athletes to make a positive impact in their lives. Do that and you’ll find you frequently leave the field happier than you arrived.

2. Don’t expect to find the next Pelé

The last thing that should be on your mind during practice is identifying a member of your team as the next great soccer superstar. Every child you coach matters just as much as the next. No one makes the national team as a 7-year-old, and different kids progress at different paces. If you truly want to help your players grow and develop, you’ll give equal amounts of attention and instruction to each of them. This period of a player’s athletic career is about fun. If you start putting extreme expectations and pressure on a talented kid, they can quickly lose their love of the sport. And if you ignore that kid whose skills aren’t quite on the level of their teammates, you risk making them feel ostracized and unwanted. In both cases, the result is a kid who’s likely to quit soccer before they reach their teens. Your job is to foster a love for the game and the lessons it can teach in our youth—not to be a talent scout.

3. Keep it simple; Let them play

Youth coaches often try to come up with fancy drills to make themselves feel like developmental genius. Truth be told, you do not need complex drills and expensive equipment to run a successful youth soccer practice. All you need is a group of happy kids and a ball.

“Coaches can often be more helpful to a young player’s development by organizing less, saying less, and allowing the players to do more. Set up a game and let the kids play. Keep most of your comments for before and after practice and during water breaks,” reads the U.S. Soccer pamphlet Best Practices for Coaching Soccer in the United States. “Kids need to be allowed to play freely, develop their skills, and use them in a creative manner.”

Get comfortable with holding practices that look like pick-up games. You can adjust the size of the field and the number of players per side to change the focus in these games, but simply allowing the kids to play and organically learn what does and does not work for them can be hugely beneficial.

When you do implement drills, try to make them simple enough that they can be coached with one or two key points. The simpler the drill is, the quicker the kids will be able to grasp the concept, making them more confident and aggressive. Youth players don’t need to learn how to curve in a free kick or play a 60-yard-driven pass. Teach them how to make efficient passes and shoot the ball on frame. You should also teach them how to trap the ball and get comfortable with basic dribbling. Teach them how to stay in front of an attacker and time a tackle. Help them learn how to keep their basic position throughout the game. Teach them what it means to “clear” the ball and when using that tactic might make sense. Giving these young players a good foundation of skill and knowledge will help them experience more success today and position them for greater development down the line.

4. Playing time matters, the score does not

This may be the most important thing to remember when coaching youth sports. This is a time for these kids to learn the sport, develop their skills, and build relationships. It’s not the time for you to focus on building your coaching resume by doing whatever it takes to win games and tournaments. Don’t utilize your youth soccer team to feed your ego or fulfill your glory days. Allow each player to play a similar amount of minutes and experience different positions. Never tell a player no when they want to play a new position or try something new. Foster creativity and allow your players to play with a sense of freedom. No one has fun if they’re playing in constant fear of getting yelled at.

5. Communicate with both kids and parents

This one is going to save you a lot of headaches. You don’t need to just communicate with the kids and their parents, you need to over-communicate with them. Keep the messages short and effective, but re-iterate them time and time again. Let them know what time practice is, what time they should arrive, when you’ll be done, everything they’ll need for games and practices, etc. Be proactive with your communication and you hopefully won’t find yourself needing to explain things multiple times (though if you should, remain patient and professional).

From day one, communicate your goals for the season and the plan you have to achieve those goals to both kids and parents. Let them know that your top priority is keeping things fun and engaging for the kids. When you make your mission known from the outset, it makes conversations down the line a lot more simple. If you find that a parent is ruining the experience for the team (such as screaming from the sideline for the entirety of a game or practice), you need to take it on your shoulders to speak with them and address how their actions are hindering the goals of the team.

Be professional and caring with the parents, they’re trusting their kids with you!

These five tips can go a long way toward helping you run an effective youth soccer practice. Additionally, here’s a checklist you can use for each practice/game to make sure you’re prepared:

• A couple of extra water bottles
• Soccer balls
• Cones for drills
• A list of player names and parent names
• Whistle
• Different colored jerseys/pinnies to separate teams
• Positive attitude and patience!

Here’s a checklist you can provide the kids/parents, so they know what to bring:

• Water
• Shin Guards
• Cleats
• Athletic Clothing

You don’t need fancy training apparatus to train youth soccer players. Regarding time commitment, how long should your practices be? Youth athletes should not be exhausted when they leave practice. They’re there to have fun, and they have plenty of time to build “mental toughness” via conditioning drills later in life. Keep the practices to no longer than one hour. The first 5-10 minutes can consist of a dynamic warm-up, the next 20-25 minutes can consist of simple drills, and the remainder of practice can consist of scrimmaging and small-sided games.

The more time kids spend standing around during practice, the less beneficial the session will be. Try to organize the session so the kids stay involved and engaged as much as possible! Simply breaking them up into smaller groups and having each group perform a drill as opposed to having the entire team wait around for one kid at a time to complete a drill is a great method for this.

When it comes to the specific drills you’ll want to implement, STACK has plenty of suggestions:

• Improve Your Ball-Handling With These 2 Simple Drills
• 4 Soccers Drills You Can Do Anywhere
• Every Youth Soccer Coach Should Steal This Drill From the U.S. Women’s National Team
• 5 Drills to Improve Your Soccer Dribbling

The most important thing to take away is to let kids be kids and have fun! At this age, it doesn’t matter how many games they win. Should you teach them to play to win? Of course. But focus more on their development and demeanor than the outcomes of the games. They’ve got their entire lives to take things more seriously. Focus more on teaching the children the sport and making it enjoyable for them. If they don’t enjoy it, they won’t stick around.

READ MORE:

• Youth Sports Psychology: How to Ensure Your Athletes Stay Motivated and Have Fun
• Why a Strong Parent-Coach Relationship is Essential
• How to Run an Effective Youth Baseball Practice

In the aftermath of the World Cup, however, things have gotten messy for Team USA. There was the team’s noted lack of scoring during the World Cup, as well as the limited minutes for rising star Gio Reyna, coach Gregg Berhalter’s remarks on Reyna’s work ethic afterward, and now, an apparent feud involving Reyna’s parents, Berhalter, and the US Soccer Federation.

With all that in mind, where does the USMNT go from here? In order to move forward and make a better showing in 2026, three areas need to be addressed sooner rather than later.

Coaching

During the World Cup, coach Gregg Berhalter was lauded for his tactical decisions. That was especially true during the Group stage match against England when Berhalter’s decision to go with a flat 4-4-2 formation neutralized England’s midfield and allowed American forwards more room and speed to attack England’s backline.

However, Berhalter was also criticized for his decision to use Gio Reyna sparingly, which seemed to limit the team’s scoring ability. His post-tournament remarks criticizing an unnamed player’s work ethic and attitude (generally believed to be Reyna) have now mushroomed into a scandal of its own with revelations of Berhalter’s 1991 assault of his girlfriend (who is now his wife) and the fact that the information was revealed by Reyna’s mother.

While all of the above has played out, Berhalter’s contract expired at the end of 2022 and, for now, Anthony Hudson has been named as the USMNT’s interim coach for its upcoming friendlies. Does US Soccer go forward with Berhalter? If so, will there be a rift between Berhalter and Gio Reyna, who will be 24 and in the prime of his career in 2026? That decision is likely the first thing that will need to be decided as the USMNT moves on from the Qatar World Cup.

The Young Core

In Tim Weah, Brenden Aaronson, Weston McKennie, Tyler Adams, Yunas Musah, and Giovanni Reyna, the USMNT has perhaps its most talented young core of players ever. But potential is one thing, and playing in the top European leagues doesn’t always equate to success in the World Cup. While those players are all expected to improve and gain experience in the next four years, the USMNT needs to continue nurturing those core talents to build upon the ‘22 team’s success.

Whether that job falls to Berhalter, Hudson, or another team manager, what’s most important for the continued growth and success of the USMNT is the ongoing improvement of that young core. Many consider Weah, Aaronson, McKennie, Adams, and Reyna generational talents. The future success of the USMNT hinges on making the most of that talent while they’re in their prime.

Christian Pulisic

At age 24, Christian Pulisic is the undisputed star of the US Men’s National Team. But, while he was surrounded by potential in the ‘22 World Cup, it was obvious that the USMNT will need Pulisic to continue his evolution as a premier player. Though he was just the fourth American to notch three or more goal contributions in a World Cup, Pulisic will likely need to avoid injuries and notch up his game as not only a Premier League star, but on the world stage as well.

In addition, with the 2026 World Cup being held in North America, there will be plenty of added pressure on Pulisic’s shoulders. How he responds to that pressure, in the years ahead, and in the next FIFA World Cup will likely play a big role in how far the USMNT advances. But, regardless of his own abilities, remember it took Lionel Messi five appearances before winning a World Cup with Argentina. Pulisic’s future World Cup success will likely depend not only on his own skill but on the talent and growth of his teammates as well.

Although Neymar is known for his antics and fake leaps into the air to draw a penalty, he does have amazing soccer skills. It has been said that Neymar started dribbling a ball and playing soccer from the moment he began walking. And the rest is history, as we can see it today.

Here is how Neymar developed his incredible timing and skills.

Started Early in Life

First, it is essential that when you start playing or practicing at a very early age, you develop your neuromuscular system and brain for the sport. And since Neymar began playing soccer when he started walking, this development probably enriched his skills. The best time to learn something is when you are a child and stick to it. However, it’s never too late to start if you want to be good at something. But childhood it’s the best time to begin practicing.

Played Street Soccer

Like every child who loves their sport, all they want to do is play all day. But the love of the game definitely helped him develop fast. He woke up every morning just wanting to play soccer. And after school, he would grab his ball and play with friends on the court until late at night. This developed his passion, sincerity, and love for the game- essential qualities needed to develop greatness and legendary status.

Played Futsal

Neymar said futsal had an incredible influence on him. Futsal is like indoor soccer but with out-of-bounds. Neymar said that this really helped to develop his skills, techniques, speed, reactions, and reflexes. Futsal helped him to learn how to get out of tight situations on the pitch when being double-defended. It teaches you how to escape with little space using your skills and tricks because the court is not as big as the field. Neymar commented if you want to be good on the field, then learn to play on the court. It will help you think more quickly and react faster.

Neymar stopped playing futsal at the age of 13 because he was discovered by Santos FC at 11 years old. He needed to learn how to adapt and play the game professionally.

Beach Soccer

Besides playing on the street and the court, Neymar played on the beach too! Beach soccer is challenging physically and mentally. Firstly, it helps you react to passes. For example, when the ball is passed on the sand, it moves back and forth, not in a perfectly straight line. This helps develop your proprioception and eyes to react to the ball, which enhances your body’s reactions as well.

Secondly, running in the sand improves your balance. You must work harder to run faster when running in the sand. This develops your strength, power, and explosive potential. So, when you run on the ground, you feel lighter and faster with your feet and movements.

Beach Foot Volley

Beach foot volley is volleyball soccer. You play with your body, not your arms or hands. Footvolley in the sand is like beach soccer. The exception is you play in the air. So, to pass, you must be accurate with your touch, speed, and height passing the ball. You learn a lot of ball control and finesse playing footvolley.

Neymar gained much attention when he was young because of his impressive skills and abilities. However, as he matures, his play, techniques, and performance are getting better. He is playing more as a team rather than as an individual. When you mature, you start to see the playing field in a more effective way to conquer it.

Make sure you check him out in the World Cup this month. He is definitely a top player to watch.

On the field, you’re in an upright posture, performing quick, choppy steps on your mid-foot as you pass or dribble the ball. You have to train to angle your foot so that it hits the ground with maximum power and drive your legs with your hip muscles, or else your positioning might slow you down. Your knees need to move up and down like pistons, pushing behind the center of mass to drive your body forward. And the balls of your feet should hit the ground first.

These speed drills will help you get the right form and be a force to be reckoned with on the field.

Soccer Speed Drills

Sprint-Backpedal Repeats

This drill simulates field movements, like when a defender has to read a play and attack the ball. It also reinforces proper acceleration mechanics when changing from a backpedal to a sprint.

• Set up five cones in a straight line 5 yards apart. Number them 1-5.
• Standing at Cone 1, lean and sprint to Cone 3.
• Backpedal to Cone 2. Keep your core set, posture low, and weight on the balls of your feet.
• Change direction by driving with your legs and pushing into a full forward sprint toward Cone 4. When sprinting, get your knees up to produce force and punch the ground with the balls of your feet.
• Backpedal to Cone 3.
• Change direction one last time and sprint past Cone 5.

Lean, Fall, and Sprint

This speed drill is great for learning how to fall into the correct angle and set your center of gravity to improve acceleration from a standing position.

• Stand with your feet hip-width apart and your body rigid from ankles to neck.
• Lean forward until you actually start to fall, to the point where if you don’t step, you will literally fall on your face. This is critical to create forward momentum and approximate the angle required to accelerate effectively. Most people think they are leaning farther than they really are, so be brave!
• As you lean, rise up on the balls of your feet. Do not bend at the waist.
• When driving out of the fall, move your knees and push off the ground with your legs to drive your body forward.
• Keep your elbows bent at 90 degrees, and swing your arms from the shoulder joint.
• Keep your hands open and relaxed.
• Sprint 10 to 20 yards.
• Walk back for recovery.
• Repeat 8 to 10 times.

Push-Up Starts

This develops leg drive and start mechanics and improves hip power, balancing out lower-body strength.

• Set up two cones 20 yards apart.
• Lie down on your stomach at Cone 1 with your hands in a push-up position.
• On cue, get up and sprint past the second cone.
• While sprinting, stay low for as long as you can.
• Jog back to the beginning for recovery.
• Perform 6 to 8 reps.

Flying Sprints

This speed drill works on acceleration from a jog and simulates the movements you need to effectively transition from general field coverage to closing the gap and making a play.

• Set up two cones 20 yards apart and a third cone 10 yards past Cone 2.
• Stride out at 75 percent of full speed from Cone 1 to Cone 2.
• Fall to your acceleration angle and push to full speed before passing Cone 3.
• Jog back to the beginning for recovery.
• Perform 6 to 8 reps.
• For variety, the first part can be a shuffle instead of striding out.

• How Soccer Players Should Approach Strength Training
• Essential Soccer Speed Drills
  Get Faster With the Montreal Impact’s Workout

Power Training 

Power is of great importance for goalkeepers because the position requires them to make many explosive movements throughout the course of a match. Soccer goalkeepers typically perform all-out explosive movements like jumping, diving and kicking. To increase power, one must include strength training, maximal velocity exercises and drills that train explosiveness, like jumps and throws.

Quick Reflexes

The ability to anticipate and react is an essential athletic skill for all goalkeepers. They must react quickly to the movements of the other players on the field to prevent a goal. Reflex training involves training the ability to observe a stimulus, process the information, and react appropriately and rapidly. This type of training often involves situation drills that simulate scenarios that goalkeepers will likely experience during a match.

Kinesthetic Awareness

Body control is mandatory for goalkeepers to properly and effectively use the two aforementioned attributes (power and reflexes). Elite goalkeepers can react to a stimulus, adjust their body positioning accordingly, and change directions rapidly. To develop these attributes, goalkeepers must train fundamental movements in a controlled multiplanar fashion. This includes unilateral exercises, offset loading, and compound lifts. Try the following soccer goalie workout for six weeks during your off-season.

Goalkeeper Strength & Conditioning Workout 

Monday

• Landmine Thrusters – 3 x 8 of each
• Kettlebell Swings – 3 x 8 of each
• Chin-Ups – 3 x 8 of each
• Landmines – 3 x 8 of each

Tuesday:

• Jump Squats – 5 x 5 of each
• Side-to-Side Jumps – 5 x 5 of each
• Standing Long Jumps – 5 x 5 of each
• 30-Meter Dash – 5 x 5 of each

Wednesday:

• Single-Leg Romanian Deadlift – 3 x 8 of each
• Curtsy Lunges- 3 x 8 of each
• TRX Rows – 3 x 8 of each
• TRX Push-Ups – 3 x 8 of each
• Russian Twists – 3 x 8 of each

Thursday:

• Medicine Ball Chest Passes- 5 x 5 of each
• Medicine Ball Overhead Throws- 5 x 5 of each
• Medicine Ball Rotational Throws- 5 x 5 of each
• 30-Meter Dash – 5 x 5 of each

Friday:

• Situation Reflex Drills

Having a strong, powerful shot is beneficial for soccer players for several reasons. For one, it allows you to hammer home quality chances with authority, preventing the keeper from making a save. And two, it makes you a threat to score from distance, turning you into a more dynamic player who demands greater attention from the defense.

Having a weak shot, on the other hand, will strike little fear into the defense and will allow the keeper to easily save many of your attempts.

How do you go about building a thunderous shot? Do you stay extra time after practice and kick until you can’t kick any more, hoping that your leg strength and power will come eventually? Although extra on-field practice is never a bad idea, it’s not the most effective way to increase shooting power.

You have to train in the weight room just as hard as you do on the pitch if you want to add velocity and distance to your shots. If that’s your goal, you should be training your lower body for both speed and power. Here are five exercises to help soccer players increase their shooting power.

1. Front Squats

Front Squats put more emphasis on the quadriceps and core than Back Squats do, and they’re easy to scale for any athlete. A dumbbell or kettlebell can easily replace the barbell to allow the athlete time to master the movement in a “Goblet Squat” position before adding a barbell. The fact that Front Squats more effectively target the core than many other squat variations is key, as shooting a soccer ball with tremendous power requires a significant contribution from the core musculature.

This isn’t to say Back Squats should be avoided entirely, however. Box Squats, in particular, are an excellent exercise for building hip strength. Without adequate hip strength, you won’t be ripping many shots past the keeper anytime soon.

2. Sumo Deadlift Variations

Deadlift variations should already be a staple in every athlete’s training program. I prefer the Sumo (wide stance) Deadlift because of the additional emphasis it places on your hips and glutes. As previously mentioned, hip strength is going to be a key factor if you want to get some extra mustard on your shots. The key function of the glute muscles is to move the thigh, so they also play a crucial role. If you’re new to the Sumo Deadlift movement, you can first practice it with a kettlebell (as shown above) before progressing to a barbell.

3. Split Squats (and Step-Ups)

Now that you’ve got the main compound lift out of the way, it’s time to focus on the finer details. Picking the correct accessory movements can make or break your pursuit for kicking power. Heavy Dumbbell Step-Ups onto a box are one of my favorite ways to build functional strength. They strengthen the quadriceps, knees, ankles, hips and glutes while teaching you to balance and activate your core to stay steady. Split Squats (with our without weight) are another key exercise for developing athletic power.

Training your hamstrings, glutes , rectus abdominis and erector spinae, the Split Squat will help you power up your shot. Two benefits of these exercises are that their unilateral in nature, meaning they focus on one leg at a time. Considering that you shoot a soccer ball while standing on one leg as opposed to two bodes well for their translation to this key skill.

4. Low-Back Extensions

Low-Back Extensions may not be considered a “big exercise” in the traditional sense of the term, but the benefits they provide for athletes are immense. If you’re new to the movement, there’s a good chance you can reap many of these benefits without adding any additional weight to the exercise.

Low-Back Extensions are a potent posterior chain builder, honing in on the muscles of the hamstrings, glutes and lower back. A stronger posterior chain won’t only help you shoot the ball harder, but it’ll help you run faster, jump higher and avoid injury more effectively.

5. Ab Wheel Rollouts

When setting up for a power shot, your last stride toward the ball will likely be the longest. But that also means your feet will be the farthest apart—a position where it can be easy to lose your balance. What’s the best way to make sure you don’t get knocked off the ball before you score the game-winning goal? Train your core!

Although compound movements like the Deadlift and Front Squat indirectly train the core, exercises like Ab Wheel Rollouts target it more directly. Ab Wheel Rollouts are one of the absolute best core exercises for athletes, since they train the core to perform its natural purpose: to resist extension. A strong, well-trained core will be able to resist the energy leaks that can sap power from your shot.

The Stronger Shot Workout

This workout includes all of the aforementioned exercises and can serve as an excellent lower-body lift for soccer players.

Heavy Front Squats

• Sets/Reps: 2×8, 2×6, 1×2

Kettlebell Sumo Deadlift

• Sets/Reps: 1×12, 1×10, 1×8, 1×6 (aim to increase the weight on every set)

Dumbbell Step Up

• Sets/Reps: 4×6 reps on each leg (so 12 total reps in each set)

Split Squat

• Sets/Reps: 3×8 reps on each leg (so 16 total reps in each set)

Low Back Extension

• Sets/Reps: 3×12

Ab Wheel Rollouts

• Sets/Reps: 3×8

Planks

• Sets/Reps: 5×30-second intervals of any Plank variation

Photo Credit: Jan Kruger/Getty Images

READ MORE:

• New Study Reveals the Most Important Attribute for Soccer Success
• How to Maintain Strength During Your Soccer Season
• 4 Soccer Drills to Shoot Better While on the Move