NASA Academy U10 Girls
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NASA Academy U10 Girls |
Playing at home:
Soccer is a fun game to play. The better your skills, the more fun you’ll have! A great way to improve your skills is to play with friends or play on your own.
Here are a bunch of things you can do at home or in the local park. We have categories for games, passing & receiving, dribbling, juggling and ball control and fast footwork. Many of the activities have links to video demos. Link: full video catalog
Try some of these activities. If you get bored with one, try a different one, or create your own. Most importantly, have fun!
Basic dribbling skills:
Good dribblers combine ball control and trickiness with a will to take risks. We love good dribblers!
Running with the ball (also called "speed dribbling"): video links: side view / front view
Go as fast as you can while keeping the ball under control. In the early stages, try to keep the ball one step away, following the pattern "push (one foot), step (other foot), repeat." Then try slightly longer touches and see if you can go even faster.
You can mix in dribbling turns: run with the ball to a target line, then do a turn and run with the ball back to your starting point.
Figure-8 dribbling: video links: both feet / right foot only / left foot only
Dribble in a figure-8 pattern around two cones (or shoes, gloves, Christmas pineapples or whatever). Make sure you keep the ball under control, and keep a good posture. You'll have the best control if you keep your head and chest over the ball. (You'll probably lose control of the ball if you lean back.)
If you're using both feet, you can switch feet as needed and always use the inside of your feet to make the turns. If this gets too easy, try only using the outside of your feet to make the turns -- that's a lot harder!
If dribbling with one foot only, the hardest part is turning the ball with the outside of your foot. If you place your non-dribbling foot beside the ball -- about a foot away -- you'll stay balanced and do fine. If you place your non-dribbling foot too far behind the ball, you'll probably lean back and lose control. If you place your non-dribbling foot too close to the ball, you'll probably kick the ball with your toe and lose control.
If this is too hard, spread the cones farther apart. If it's too easy, move the cones closer together.
Zig-zag dribbling (dribbling cuts): video links: player demo / coach demo
Cut the ball to the left with the inside of your right foot.
Place your left foot to the side of the ball. (A common mistake is to place it behind the ball. If you do so, your non-dribbling foot will block your dribbling foot from taking the proper touch.)
Cut the ball to the right with the outside of your right foot.
Repeat the zig-zag pattern for 20 or so touches. Take light (soft) touches to keep the ball under control.
Switch to your left foot for another 20 or so zig-zag touches.
Dribbling moves:
Make an imaginary defender (this could be a tree, or your soccer bag, or a Christmas pineapple; use your imagination.) If you have a dog, let her be the defender! Dribble toward the defender, then do a dribbling move to beat the defender. Remember three things: as you approach the defender, (1) keep close control, then (2) change direction (or fake a change of direction) and (3) change speed (explode! or "accelerate into space") Here are some moves to try (and there are plenty more if you master all of these):
Turns: Dribbling turns allow you to get away from a defender and attack open space. Useful anywhere on the field. Keys:
Use the foot that's farthest from the defender. (Keep your body between the defender and the ball.)
Turn away from the defender, not into her. (Use your body to "shield" the ball.)
Accelerate ("explode") into space to lose the defender.
Pull-backs: While dribbling the ball, stop the ball with the sole of your dribbling foot, pull it back in the direction of your dribbling foot (right foot to the right, or left foot to the left), while turning your hips and shoulders. This move works best at slow and medium speeds. If you're going fast, a stop turn may be a better option. video links: player demo / coach demo
U-turns (also called "hook" turns):
inside of the foot; video links: player demo / coach demo
While dribbling or running with the ball with one foot:
Reach past the ball with your other foot.
Cut the ball back with the inside of that foot.
Accelerate into space.
You can also do this move using a single foot, but it's more difficult because your non-kicking could accidentally block your get-away touch.
outside of the foot; video links: player demo / coach demo
While dribbling or running with the ball:
Reach past the ball with your dribbling foot.
Point your toes up and out.
Cut the ball back with the outside of your dribbling foot.
Accelerate into space.
As you learn this move, it may take two touches: the first touch stops the ball, the second touch completes the turn. Work toward trying to change the ball's direction with a single touch.
Twist-offs: inside and outside of each foot; video links: inside of the foot demo / outside of the foot demo
This is a turn where you start turning in one direction, and continue 270 degrees to finish in the opposite direction. This allows you to shield the ball while turning. Some people compare the twist-off turn to a cloverleaf interstate highway exit.
Turning to the left: Use the outside of your right foot (or the inside of your left foot) to take 3 quick cut touches, each touch a 90-degree cut to the right. The three cuts add up to a left turn. ("Three right turns are equal to a left turn.") Accelerate into space after you finish the move.
Turning to the right: Use the inside of your right foot (or the outside of your left foot) to take 3 quick cut touches, each touch a 90-degree cut to the left. The three cuts add up to a right turn. ("Three left turns are equal to a right turn.") Accelerate into space after you finish the move.
Stop turn: This turn works well when you are running with the ball at speed. video links: player demo / coach demo
Stop the ball by taking a light touch with the bottom (sole) of your dribbling foot. This is a "stop," not a "stomp" or a pull-back.
Let your momentum carry you past the ball. Your dribbling foot will go over the ball, your other foot will go behind the ball, and both should land past the ball. If you're dribbling with your right foot, turn your body to the left as you move past the ball. If you're dribbling with your left foot, turn your body to the right. You should now be facing sideways.
Take a get-away touch with the laces or outside of your other foot while turning your hips to finish turning your body in the new direction, and accelerate into space.
Step-over turn: video links: player demo / coach demo 1 / coach demo 2
We'll describe this using the right foot. Just reverse the directions if you want to start the move with your left foot.
Pretend to kick the ball with the inside of your right foot.
Step around the ball and place your right foot on the ground in front of the ball, with your upper body going over the ball. It will help if you point your right foot slightly to the right.
Variation 1: Step past the ball with your left foot, and land with your left foot pointed to the right. This will help you re-balance your body and allow you to push off in a new direction. Variation 2: Take a slight hop on your right foot to get your body turned to the right.
Variation 1: Finish the turn by touching the ball into space using the outside of your right foot. Variation 2: Finish the turn by touching the ball into space using the inside of your left foot.
Tips:
Cruyff turn: video links: player demo / coach demo
Step to the ball like you're going to kick it, and plant your foot to the side or slightly in front of the ball. Make sure you leave some space between your foot and the ball.
Pretend to kick the ball with your other foot, step around the ball and turn your toes to the inside. Don't place this foot on the ground yet.
Complete the turn by using the inside of your foot to cut the ball underneath your body.
Accelerate into space.
Depending on how you position your plant foot and kicking foot, you can turn the ball 90-degrees or 180-degrees or somewhere in between.
Stops and starts: Use these when you're dribbling or running with the ball and a defender has just caught up to you. You can stop the ball to freeze the defender, then accelerate into space to lose the defender. Video link: player group demo
Single-foot stop and go: sole / laces; video links: player demo / coach demo
Single-foot stop and go: fake pull-back; video links: player demo / coach demo
Single-foot stop and go: outside / inside; video links: player demo / coach demo
Two-foot stop and go: "cookie"; video links: player demo / coach demo
Two-foot stop and go: "Yo-Yo"; video links: player demo / coach demo
Wind-up
fake followed by an inside or outside cut
V-pulls: see link for detailed instructions and demo videos
Moves
to beat a defender: These
moves (also called fakes or feints) are risky, because you "show the ball" to the defender and
could easily lose it. (You don't use your body to shield the ball like you
do on turns and stops and starts.) Links:
group demo #1 / group
demo #2
These moves are best used in the "attacking third" of the field near the opponent's goal. If you do a good move and beat the defender, you create a good scoring chance. If you mess up and lose the ball, it's not an emergency situation, because the other team still has to go a long way to create a scoring chance of their own. Keys to these moves:
Keep close control of the ball going into the move.
"Sell" the move by exaggerating a fake to one direction.
Take a get-away touch in the other direction, pushing the ball at an angle behind the opponent, then change speed ("explode") to beat the defender.
Lunge or step-behind ("Rummenigge"): This is a 2-foot move; you'll fake with one foot, finish the move with the other foot. It's similar to the scissors, but you fake behind the ball rather than around the ball. Link: demo video
Dribble toward the defender.
Fake behind the ball with the outside of your dribbling foot using an inside-to-outside motion. Keys: keep your head over the ball as you start the move, dip your shoulder in the direction of the fake, and as you finish the fake, bring your other foot behind the ball.
Touch the ball with the outside of the other foot into space behind the defender. This should be a diagonal touch, not straight ahead or sideways.
Explode into space with the ball to beat the defender.
Practice starting the move with your right foot and your left foot. If you get quick enough, you can do a double lunge.
Scissors: This is a 2-foot move; you'll fake with one foot, finish the move with the other foot. It's similar to the lunge, but you fake around the ball rather than in front of the ball. Links: player demo video 1 / player demo video 2 / coach demo video
Dribble toward the defender.
Fake around the ball with the outside of your dribbling foot using an inside-to-outside motion. Keys: keep your head over the ball as you start the move, dip your shoulder in the direction of the fake, and as you finish the fake, bring your other foot behind the ball.
Touch the ball with the outside of the other foot into space behind the defender. This should be a diagonal touch, not straight ahead or sideways.
Explode into space with the ball to beat the defender.
Practice starting the move with your right foot and your left foot. If you get quick enough, you can do a double scissors.
Dribble toward the defender.
Fake around the ball with the inside of your dribbling foot using an outside-to-inside motion. Keys: keep your head over the ball as you start the move, dip your shoulder in the direction of the fake, and as you finish the fake, bring your other foot behind the ball.
Touch the ball with the outside of your dribbling foot into space behind the defender. This should be a diagonal touch, not straight ahead or sideways.
Explode into space with the ball to beat the defender.
Practice doing the move with your right foot and left foot.
Dribble toward the defender.
Cut the ball across your body with the inside of one foot.
Immediately push the ball forward into space behind the defender with the inside of the other foot.
When done properly, the ball will follow a stair-step pattern, with each touch cutting or pushing the ball at a 90-degree angle from its previous path.
Practice doing the move starting with each foot.
In-out ("Matthews"): This is a 1-foot move; you'll fake with one foot and finish the move with the same foot. Link: demo video
Dribble toward the defender.
Take a very light touch with the inside of your right foot at an angle forward and to the left (diagonal touch). You can be successful with this move even if you just fake the inside touch.
Hop on your left foot in the same diagonal direction. While you hop, keep your right foot in the air and bring it behind the ball.
Take a firm touch outside at an angle with the outside of your right foot. You want to push the ball into space behind the defender. This should be a diagonal touch, not straight ahead or sideways.
Explode into space with the ball to beat the defender.
Practice doing the move with your right foot and left foot.
Variation: Start with an inside sole roll instead of a touch with the inside of your foot. Link: group demo video
Invent
your own move! Link: demo
video of a reverse Matthews (combo in-out and scissors)
Dribbling courses:
"Combo" dribbling courses: You can create combo dribbling courses that include running with the ball (speed in open space), slalom dribbling (control in tight space) and dribbling moves.
Here's a course that combines running with the ball, slalom dribbling and dribbling turns. We call it the "M" course because it looks a little like the letter M. Have your mom or dad see how long it takes you to get through the course. Keep practicing and see if you can set a new record. video links: player #15 demo / player #29 demo / coach demo
Start with the ball between cones 1 & 2, facing the "A" symbol.
Take a touch away (toward the "A"), then do a dribbling turn and come back through the starting cones. This is open space, so use running with the ball technique -- push the ball out from your body to stay at speed -- until you get close to cone 3.
Do a slalom dribble around cones 3 through 7. There are a lot of quick changes of direction in this part of the course. Make sure you keep the ball under control (quick, light touches), and keep a good posture (head and chest over the ball).
Explode after cone 7 and run with the ball through cones 8 & 9. You can do a dribbling turn or go around the cones and start the return part of the course.
Repeat the slalom dribble going back the other way (cones 7 through 3).
After you round the last slalom cone, explode and finish by going through the starting gate.
How fast can you make it through the course?
1v1 dribbling games:
Here are some dribbling games you can play with one or more partners.
Electric fence: This is a 1v1 game that works on dribbling to get away from a defender. You'll use turns and stop & go moves, along with changes of speed, to get away from a "shadow" defender. You can use anyone as the defender; that person doesn't have to be a soccer player. video link: kids demo
Setup an "electric fence" with a cone in the center, and small cone goals about 5-7 yards away on both sides. The row of cones will look something like this: o--o----------o----------o--o
An attacker and defender face each other starting at the center cone. The row of cones is an “electric fence” between them. The defender can’t reach across the electric fence to steal the ball or knock it away (otherwise she gets "electrifried").
The attacker starts play by dribbling to either side. The defender tries to shadow the attacker. The attacker can score by dribbling to an “end zone” on either the left or right side before the defender can get her foot in the end zone. The key is to fool the defender by doing a dribbling move (turn, stop and go, or fake) to get her off-balance, then explode (accelerate) toward the goal away from the defender.
Defenders can prevent a goal by stepping into the end zone before the attacker gets there, but defenders can’t score.
The attacker gets one minute to score as many goals as she can.
After playing for a minute, rest 30 seconds or so, then switch roles (attacker to defender, defender to attacker). Which player can score the most goals?
Snow cones: This is a 1v1 game with multiple goals that works on dribbling to get away from a defender. This is similar to the Electric Fence game, but in Snow Cones, the defender is "live" and can steal the ball. You'll use turns and stop & go moves, along with changes of speed, to get away from the defender and score in an open goal. video link: group demo
Setup
a space about 12 yards long by 15 yards wide, with small goals on the middle of
each sideline. If you have two extra balls and two cones or old
shoes, you can place the balls on the cones or shoes to make them
look like snow cones. The space will look something like this:
An attacker starts at the center of one end-line, the defender starts across the space with a ball.
Play starts with the defender passing the ball to the attacker.
The attacker receives the ball: make sure you go to it and don't wait on it.
The attacker tries to score in one of the open goals, or knock the ball off its cone. Sounds easy, but the defender will probably get pretty close and make it hard. (The defender can steal the ball and score in either goal.) The key is to either fake the defender and go past her, or turn away from the defender -- just don't dribble into her. Once you have a clear path to one of the goals, take a firm get-away touch directly toward that goal and accelerate into space -- this will erase the defender from the play. Keep your body between the defender and the ball as you approach the goal.
Switch roles after each turn; the attacker becomes the defender, and the defender becomes the attacker.
Variations:
You must dribble into the snow cone to score, instead of scoring by passing the ball into the snow cone.
Setup the goals off the field; you'll need to dribble to create open space, but you'll have to shoot the ball into the snow cone to score.
End zones
Doubles
End-line goals
Wrist girl: This is a small-group game that combines dribbling and trickiness with agility activities. It works best with three or more players. Link: video demo
One or more players have colored pinneys in their hands (we call them "wrist girls"). All other players have soccer balls.
The girls with balls try to hit a wrist girl with their ball, below the knees. If a player does so, she becomes the wrist girl, and the previous wrist girl becomes a dribbler.
The wrist girls get a lot of high-intensity running. They'll use speed, agility, reaction and quickness to get away from the dribblers. The girls with balls get a lot of high-intensity dribbling touches. They have to get their heads up to locate the wrist girls, and they have to make lots of quick changes of direction and changes of speed to track down the wrist girls.
Trickiness comes into play if you're a dribbler, because you need to disguise your intentions. If the wrist girl sees you about to strike the ball, she'll jump or turn away. So you need to trick the wrist girl by sneaking up on her, or using the outside of your foot (or your toe) to hit her with minimal leg swing.
Dribbling chicken: This is a quick game for two or more players to practice dribbling moves turns. Players start 5-10 yards apart, then dribble at each other. At the last possible moment, each player does a dribbling move to avoid a collision. This could be a dribbling turn to go away from the other player, or a move to get behind the other player. Girls can play "freestyle," or one player can call out a specific move as they dribble toward each other. video links: dribbling turns: kids demo #1 (pairs) / kids demo #2 (group of four) / dribbling moves to beat a defender: kids demo #1 / kids demo #2
| Created: 07/21/06 Revised: 12/01/11 |
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