Personal Training Workbook Coerver Coaching

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COERVER

®

COACHING

PERSONAL TRAINING WORKBOOK

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2

This book is designed to assist coaches and players

develop soccer skills by using the Coerver

®

Coaching method.

For additional training tools and information visit www.coerver.com

or contact: TR Stoneback at [email protected]

This book, or parts thereof, may not be reproduced

in any form without written permission.

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3 3

Introduction and Mission Statement

3 Endorsements

4 COERVER® Coaching Worldwide

5 Goals and Personal Information

6 How To Use

8 Pyramid of Player Development

9 Personal Recommendations

10 Weekly Log

12 Stretching Guidelines

24 Individual Moves

29 Personal Training Log I

32 Personal Training Log II

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COERVER

®

COACHING

PERSONAL TRAINING WORKBOOK

Coerver

®

Coaching

Coerver® Coaching, the world’s #1 soccer-skills teaching method, and

the program’s international sponsor, Adidas, stand at the forefront of the

youth soccer world today. With player camps, soccer schools, coaches’

clinics and educational products available across Europe, North and

South America, Africa, Asia and Oceania, Coerver® represents the most

widely esteemed name in elite youth development.

For over two decades, Coerver® Coaching has focused on its

compre-hensive coaching program for young players, in the process becoming the

largest and most respected soccer education program in the world,

col-lecting an unmatched list of endorsements from national federations,

pro-fessional clubs, star players and some of the game’s leading coaches.

Mission

The mission of Coerver® Coaching is to provide the world’s best youth

soccer educational services and products to its players through Coerver®

Camps, Schools, and Coaches’ Clinics. Coerver wants to make the

bene-fits of Coerver® Coaching available worldwide through its network of

Co-erver ®Coaching licensees.

Our goals are to:

• Develop skilled, confident and creative players • Make the game fun to practice and play

• Teach good sportsmanship and respect for all

• Value winning but no more than character and performance • Utilize the latest methods & technologies

• Create a professional environment in which young players can develop • Provide a safe & educational experience for all participants at every event

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ENDORSEMENTS

"It is essential that players 15 and under get the best teaching available so we can develop a higher standard of player for the future. In this regard I admire the Coerver® Coaching program very much. It is an important part of our youth development at Arsenal."

- Arsene Wenger, Head Coach, Arsenal

"Coerver Coaching helps us produce the kind of technical players that can give our teams the winning edge. I first brought Alfred Galustian (Coerver

®

Coach-ing International Director) to work with the French Federation regional coaches 4 years ago, and the results and reaction since have been excellent."

- Gerard Houllier, Head Coach, Lyon; Former Head Coach of Liverpool and France; Technical Director, FFF

"I believe that youth coaches who attend Coerver

®

Coaching courses will bene-fit from learning one of the world's leading coaching method and ultimately, this will help that country to become more successful."

- Aime Jacquet, 1998 Coach of France World Cup Champions

"We at Arsenal are strong believers in the Coerver

®

Program; we want all our young players to be exposed to it, so we invited Alfred Galsutian (Coerver

®

Coaching International Director) to be our Academy Technical Coaches Instruc-tor."

- Liam Brady, Arsenal Academy Director

"I wish the Coerver

®

Coaching Program had been available when I was young - it would certainly have made me a better player."

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COERVER

®

COACHING WORLDWIDE FAMILY

Coerver

®

Coaching America Website

www.coerver.com

Coerver

®

_{Coaching Asia Website}

www.coerver.co.jp

Coerver

®

Coaching Europe/Africa Website

www.coerver.co.uk

Coerver

®

_{Coaching Oceania Website}

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If youth players are trained using the most effective soccer training methods in the world starting at the age of 7 years old, they will develop the sound technical foundation necessary to become exceptional players.

Coerver® Centers of Excellence is a structured player-development program designed to foster a competitive environment for talented young players. This program will stimulate young players to develop at an accelerated rate while allowing them (and their families) to enjoy the benefits of continuing to play with their friends on their existing teams.

Our Advanced Youth Development Training Programs have been adopted by many of the world's top professional clubs and national federations over the past 30 years. Clubs like Real Madrid, Arsenal, Manchester United, Bayern Munich, AC Milan, Newcastle United and Liverpool are just a few that have part-nered with Coerver

®

Coaching to develop their next generation of

talented and exciting young players.

www.coervercoachingnw.com

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PERSONAL GOALS AND INFORMATION

NAME JERSEY # POSITION PHONE # EMAIL

Goals

Individual Skills:

Team:

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COERVER

®

COACHING

PERSONAL TRAINING WORKBOOK

The Coerver

®

Coaching personal training workbook will track your

pro-gress. The workbook is to be done everyday that you don’t train with your

team. You are allowed to have one day of rest a week; you choose when.

This program has been designed to improve your balance, touch and ball

control while measuring your attitude and motivation.

This booklet keeps all your paperwork together. Please make sure to

keep this book in good condition; it will be collected monthly.

How to use this workbook

Use a pencil instead of a pen just in case you make a mistake.

Record the correct information in the correct column.

Change the moves every now and then.

For the juggles, write down your best score. Don’t worry if you think your

score isn’t high enough. The main thing is that you improve with time.

Please be honest.

Spend around 45 minutes doing your training. This includes warming up,

stretching and doing all the ball mastery, moves, and juggles.

If you need to ask any questions, ask your Mom, Dad, a teammate, or

Co-erver® Coach. Just be sure that you understand the correct methods and

workbook.

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COERVER

®

COACHING CURRICULUM

PYRAMID OF PLAYER DEVELOPMENT

“The curriculum is based on the premise that team play is mostly a

sequence of individual and small-group competitions in different

parts of the field; therefore our approach to improving team

performance is focused on individual and small-group development,

especially in the formative years”.

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PERSONAL RECOMMENDATIONS

BALL JUGGLING

Your ball juggling is an important part of the program, serving two

impor-tant purposes:

First, juggling gives you confidence to control the ball during the game.

With ball control you can look around for options to shoot, pass or move

into open space. Juggling also assists in developing what many coaches

call “feet” for the ball.

Juggling also serves as a motivational check of all athletes. For example,

if you have 100 juggles this month and next month you have 200 juggles,

then you have obviously been working hard.

FLEXIBILITY

It is important to develop good habits early in your soccer life. Your

flexi-bility can be improved by stretching regularly, at least 15 minutes every

day. Included in this workbook are guidelines and diagrams to help your

stretching program. Correct stretching can assist by:

•

Lengthening muscle and tendon units

•

Reduces muscle tension and therefore increases relaxation

•

Preventing traumatic injuries

•

Promoting blood circulation

•

Enhancing performance

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SPEED, POWER, AND AGILITY

Leg strength and speed are very important. The quicker and stronger you

are, the easier it will be to take on players and even out-play your

oppo-nents. To improve explosive speed, power and agility you will be required

to perform many exercises at home and during training.

AEROBIC ENDURANCE

Aerobic endurance means your ability to keep working during a game.

Aerobic capacity is the ability to perform activities of long duration and to

recover from short, intense efforts. This is especially important in soccer.

Improving both your aerobic endurance and your aerobic capacity will

mean that you can play harder for longer.

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

Record as accurately as possible the time you spend every day on each area listed below. At the end of each week add up how much time you spent on each activity. Make sure your hours add up to 24 for each day. This can assist you in managing your time wisely.

SUN MON TUE WED THU FRI SAT TOTAL

FAMILY SCHOOL HOMEWORK SLEEP FRIENDS COERVER WORKBOOK PERSONAL TRAINING RECOVERY STRETCHING TEAM TRAINING TEAM GAMES FREE TIME TOTAL

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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COERVER

®

COACHING WEEKLY ACTIVITY LOG

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STRETCHING GUIDELINES

WARMING UP

A warm-up is the activity that prepares you physically (body) and

psycho-logically (mind) to play in practice and games. A warm-up is made up of

general exercises and slow jogging. During general exercise use different

body movements with or without the ball, involving just enough activity so

that a light perspiration develops.

STRETCHING

1. ONLY stretch after warming up

2. Stretch before and after:

•

Every training session

•

Long periods of technical repetition

•

Every competition or event

IMPORTANT THINGS TO DO WHILE STRETCHING

1. Breathe normally - DO NOT HOLD YOUR BREATH

2. Stretch WARM muscles only - after warm-up

3. Take each stretch to where you feel tension, but NOT to where the

muscles shake or become painful

4. HOLD each stretch for at least 10 seconds

5. DO NOT BOUNCE

6. Try to relax other body parts while you stretch

7. Do each stretch at least twice

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STRETCHES

SHOULDER

•

Wrap one arm across yourself

•

With the opposite hand hold elbow and pull steadily towards opposite

shoulder

•

Hold for 10 seconds

•

Repeat with the other arm

•

Hold for 10 seconds

GROIN

•

Body weight on bent leg knee

•

Point toes of straight leg forward

•

Feel stretch along inside of straight leg

•

Keep upper body straight

•

Hold for 10 seconds

•

Repeat with the other leg

•

Hold for 10 seconds

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STRETCHES

SHIN

•

Place one leg across the other

•

Drag the toes to stretch the front calf

•

Hold for 10 seconds

•

Repeat with other leg

•

Hold for 10 seconds

CALF

•

Face both feet the same way as body one over the other

•

Keep one leg straight

•

Push back heel to ground

•

Hold for 10 seconds

•

Repeat with the other leg

•

Hold for 10 seconds

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STRETCHES

GLUTEAL

•

Clasp hands behind calf and pull until tight

•

Hold for 10 seconds

•

Repeat with the other leg

•

Hold for 10 seconds

HAMSTRINGS

•

With one leg straight, reach to you toe with your hand

•

Keep back straight

•

Bend from hips and lean towards your foot

•

Hold for 10 seconds

•

Repeat with other leg

•

Hold for 10 seconds

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STRETCHES

QUADRICEPS

•

Hold ankle not foot

•

Keep space between held leg and hip, do not put pressure on the knee

•

Keep upper body straight

•

Push leg downward

•

Hold for 10 seconds

•

Repeat with the other leg

•

Hold for 10 seconds

BACK

•

Sit with one leg over the other

•

Twist shoulder the opposite way

•

Relax back and breath out

•

Hold for 10 seconds

•

Repeat with the other leg

•

Hold for 10 seconds

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COERVER

®

COACHING INDIVIDUAL MOVES

On The Spot Ground & Air

Stop/Start - Feint

Mini Games Combination

Change of Direction

Shooting

With The Ball

Group Defense Fast Break Attack

Heading

Without The Ball

Heading - From Side Front and Behind

Shooting & Heading

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COERVER

®

COACHING INDIVIDUAL MOVES

BALL MASTERY TECHNIQUES 1 Shuffles

2 Shuffle/Roll Over 3 Shuffle/Roll Step-Over 4 Inside Outside Rolls 5 Heal To Toe Rolls 6 Roll Over

7 Roll Step-Over 8 Roll Ups

9 Roll Up/Drag Behind 10 Roll Scissors

11 Shuffle/Step-Over/Roll Out

12 Shuffle/Roll Out/Drag Behind/Roll Out 13 Roll Out/Drag Behind/Roll Out

FAST FOOTWORK 14 Shuffles 15 Shuffle Takes 16 Pull Pushes

17 Shuffle Pull Pushes 18 Puskas

19 Matthews

20 Dribble Cuts Single Foot 21 Dribble Cuts Both Feet 22 Lunge

23 Scissor 24 Step-Over

25 Step-Over/Scissor Single Foot 26 Triple Lunge 27 Triple Scissor 28 Lunge/Lunge/Scissor 29 Scissor/Scissor/Lunge 30 Roll/Stops 31 Roll/Step-Over 32 Stop-On/Step-Over 33 Stop-On/Step-Over/Scissor/Scissor 34 Stop-On/Step-Over/Scissor/Scissor/Lunge/Lunge

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COERVER

®

COACHING INDIVIDUAL MOVES

FEINTS AND FAKES (SINGLE MOVES) 35 Lunge

36 Scissor 37 Step-Over 38 Shimmy

39 Matthews, Inside-Outside

40 Reverse Matthews, Outside-Inside 41 Hop-Take

CHANGE OF DIRECTION (SINGLE MOVES) 42 Inside Cut 43 Outside Cut 44 Pull Back 45 Pull Behind 46 Twist Off 47 Spin Turn

48 Pull Drag Behind 49 Conti, Hook Turn 50 Cruyff, Drag Behind STOP STARTS (SINGLE MOVES)

51 Stop-On

52 Maradona, Pull Spin 53 High Wave

54 Low Wave 55 Step Around

DOUBLE MOVES (COMBINATIONS) 56 Double Lunge 57 Double Scissor

58 Step-Over/Lunge

59 Step-Over/Scissor

60 Matthews/Lunge

61 Matthews/Scissors

62 Matthews/Step-Over

63 Step-Over/Spin Turn

64 Step-Over/Twist Off

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PERSONAL TRAINING PROGRAM LOG (PART I)

Refer to the COERVER® COACHING INDIVIDUAL MOVES on pages 30 and 31 for the different moves to complete the following log. Record all personal training each day by following the directions below and log example.

BALL MASTERY:

• Pick one Ball Mastery activity and write down the activity when you have

completed 2 minutes of practice

• Practice the move slowly and then gradually speed up • Try to do the move in combination without stopping

FAST FOOTWORK:

• Pick one Fast Footwork activity and write down the activity when you

have completed 2 minutes of practice

• Practice the move stationary, then moving with a little bit of pressure • Try it out on a relative or friend under full pressure

STOP AND STARTS:

• Pick one Stop and Start activity and write down the activity when you

have completed 2 minutes of practice

JUGGLING BASIC:

This means keep the ball off the ground with any part of your body except your arms

JUGGLING RIGHT AND LEFT ONLY:

This means keep the ball off the ground with your right or left foot only JUGGLING ALTERNATE:

This means keep the ball off the ground using the feet only and going from left to right and so on. From time to time use thighs only.

JUGGLING SEQUENCE ONE:

This means that to complete a circuit, that must be in this order while kept off the ground. Right foot, left foot, right thigh, left thigh.

PASSING:

Using a wall or a friend with a distance of 10-15 yards, practice passing using two-touch and one touch passes.

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DATE _MASTERYBALL _FOOTWORKFAST _DIRECTIONCHANGE _STARTSTOP JUGGLING _BASIC _RIGHT/LEFTJUGGLING _ALTERNATEJUGGLING _SEQUENCEJUGGLING PASSING

8/26/08 2, 3, 5 14, 15 42, 43 51 12 8/5 8 10 20

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PERSONAL TRAINING PROGRAM LOG (PART 2)

BALL MASTERY:

CHANGE OF DIRECTION:

• Pick one Change of Direction activity and write down the activity when

you have completed 2 minutes of practice

FAKE/FEINT:

• Pick one Fake/Feint activity and write down the activity when you have

COMBO:

• Pick a Double Moves activity and write down the activity when you have

JUGGLING BASIC:

This means keep the ball off the ground with any part of your body. JUGGLING RIGHT AND LEFT ONLY:

JUGGLING SEQUENCE TWO:

This means that to complete a circuit, that must be in this order while kept off the ground. Right foot, Right foot, Left foot, Left foot.

PASSING:

Using a wall or a friend with a distance of 10-15 yards, practice passing using two-touch and one touch passes.

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DATE _MASTERYBALL _DIRECTIONCHANGE _FEINTSFAKE COMBO JUGGLING _BASIC _RIGHT/LEFTJUGGLING _ALTERNATEJUGGLING _SEQUENCEJUGGLING PASSING

8/26/08 2, 3, 5 10, 11 31, 32 37 12 8/5 8 10 20

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DATE _MASTERYBALL _DIRECTIONCHANGE _FEINTSFAKE COMBO JUGGLING BASIC JUGGLING RIGHT/LEFT JUGGLING ALTERNATE JUGGLING SEQUENCE PASSING

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PERSONAL TRAINING PROGRAM LOG (PART 3)

BALL MASTERY:

JUGGLING RIGHT AND LEFT ONLY:

JUGGLING HEAD:

This means to keep the ball off the ground using only your head. JUGGLING SEQUENCE THREE:

This means that to complete a circuit, that must be in this order while kept off the ground. Right foot, Left foot, Right thigh, Left thigh, Left foot, Right foot, Left thigh, Right thigh.

PASSING:

Using a wall or a friend with a distance of 10 -15 yards, practice passing using two-touch and one touch passes.

INSTEP/STRIKING:

Using a wall or a friend with a distance of 20 - 30 yards, practice striking the ball with the instep (laces).

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DATE _MASTERYBALL _RIGHT/LEFTJUGGLING _ALTERNATEJUGGLING JUGGLING _HEAD _SEQUENCEJUGGLING PASSING _STRIKINGINSTEP

8/26/08 2, 3, 5 24/22 12 5 6 31 20

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DATE _MASTERYBALL _RIGHT/LEFTJUGGLING _ALTERNATEJUGGLING HEAD JUGGLING

SEQUENCE PASSING

INSTEP STRIKING

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SEQUENCE PASSING

INSTEP STRIKING

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SEQUENCE PASSING

INSTEP STRIKING

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SEQUENCE PASSING

INSTEP STRIKING

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SEQUENCE PASSING

INSTEP STRIKING

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SEQUENCE PASSING

INSTEP STRIKING

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For information about Coerver

®

Coaching programs and Coerver

®

Coaching products, log on to www.coervercoachingnw.com

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Personal Training Workbook Coerver Coaching

COERVER

COERVER

COERVER

COERVER

®

®

®

®

COACHING

COACHING

COACHING

COACHING

PERSONAL TRAINING WORKBOOK

PERSONAL TRAINING WORKBOOK

PERSONAL TRAINING WORKBOOK

PERSONAL TRAINING WORKBOOK

This book is designed to assist coaches and players

develop soccer skills by using the Coerver

Coaching method.

For additional training tools and information visit www.coerver.com

or contact: TR Stoneback at [email protected]

This book, or parts thereof, may not be reproduced

in any form without written permission.

TABLE OF CONTENTS

Introduction and Mission Statement

3

Endorsements

4

COERVER® Coaching Worldwide

5

Goals and Personal Information

6

How To Use

8

Pyramid of Player Development

9

Personal Recommendations

10

Weekly Log

12

Stretching Guidelines

24

Individual Moves

29

Personal Training Log I

32

Personal Training Log II

40

COERVER

COACHING

PERSONAL TRAINING WORKBOOK

Coerver

Coaching

Coerver® Coaching, the world’s #1 soccer-skills teaching method, and

the program’s international sponsor, Adidas, stand at the forefront of the

youth soccer world today. With player camps, soccer schools, coaches’

clinics and educational products available across Europe, North and

South America, Africa, Asia and Oceania, Coerver® represents the most

widely esteemed name in elite youth development.

For over two decades, Coerver® Coaching has focused on its

compre-hensive coaching program for young players, in the process becoming the

largest and most respected soccer education program in the world,

col-lecting an unmatched list of endorsements from national federations,

pro-fessional clubs, star players and some of the game’s leading coaches.

Mission

The mission of Coerver® Coaching is to provide the world’s best youth

soccer educational services and products to its players through Coerver®

Camps, Schools, and Coaches’ Clinics. Coerver wants to make the

bene-fits of Coerver® Coaching available worldwide through its network of

Co-erver ®Coaching licensees.

Our goals are to:

ENDORSEMENTS

®

®

®

®

®

COERVER

COACHING WORLDWIDE FAMILY

_{Coaching Asia Website}

_{Coaching Oceania Website}