Personal Training Workbook

COERVER
®
C O A C H I N G
Coerver® Coaching is the No. 1 soccer skills training Method in the world.
This workbook is one of many tools used in skills development.
For more information and training material visit:
www.coervercoachingw.com
$10.00 US
Personal Training Workbook
This book is designed to assist coaches and players develop soccer skills by using the
Coerver® Coaching method.
Copyright© 2009 by Sportsmethod Northwest Inc
Written by TR Stoneback and Rick Moss
For additional training tools and information visit:
www.coerver.com or contact: TR Stoneback at [email protected]
Notice of Rights
All rights reserved. No part of this book may be reproduced or transmitted in any form
by any means, electronic, mechanical, photocopying, recording, or otherwise, without
the proper written permission of the publisher. Training methods and technical
instructions are by Coerver® Coaching
Notice of Liability
The information is this book is distributed on an “As is” basis, without warranty. While
every precaution has been taken in the preparation of this book, neither the author,
publisher, or Coerver® Coaching shall have any liability to any person or entity with
respect to any loss or damage caused or alleged to be caused directly or indirectly by
the instructions contained in this book or by the methods described in it.
Purpose of this Book
This book is designed to assist Player, Parents, and Coaches in development of soccer
skills. All skills used in this book can be viewed on the DVD set “Improve Your Game”
by Coerver® Coaching. For more information contact www.coervercoachingnw.com
This book, or parts thereof, may not be reproduced in any form without written
permission. Training methods by Coerver® Coaching all rights reserved.
The word Coerver and the Coerver Coaching Logo are registered trademarks of Sportsmethod Ltd.
Copyright © Coerver® Coaching 2009. All rights reserved
20
CENTERS OF EXCELLENCE
TABLE OF CONTENTS
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.
This is the foundational belief of Coerver® Coaching, and to help out players get there,
we off the Coerver® Centers of Excellence, tiered, structured player-development
program that’s been designed to foster a competitive, challenging training environment for talented young players. The program stimulates young players to develop at
an accelerated rate, while allowing them (and their families) to enjoy the benefits of
playing with their friends on their existing club teams.
Players are identified for the COE either from their participation in Coerver Club Academies, Camps, Clinics, Player Academies, or after the four-week identification period
that kicks off each COE program.
www.coervercoachingnw.com
19
Coerver® Coaching
1-2
Personal Workbook Getting Started
3
Personal Information and Goals
4
Initial Assessment
5
Weekly Logs
6-8
Individual Moves
9 - 10
Personal Training Log I
11 - 12
Personal Training Log II
13 - 14
Personal Training Log III
15 - 16
Coerver® Coaching DVD’s
17
Final Assessment
18
Coerver® Coaching Centers of Excellence
19
COERVER ® COACHING
ASSESSMENT
Coerver® Coaching, the world’s number 1 soccer skills teaching method and their international sponsor
Adidas®, stands at the forefront of the youth soccer coaching with its player camps, soccer schools,
coaches’ clinics and educational products available in Europe, North and South America, Africa, Asia and
Oceania.
Give yourself a beginning and ending assessment. This will help you focus on your needs and improvement. Ask your coach to make an assessment also. Use 1 to 5 with 1 as the lowest and 5 as the best.
Assess your skills compared to personal goals and your teams skill level. At the end of your workbook fill
out the assessment form again and see how much you have improved.
Coerver® Coaching has become the largest and most respected soccer education program in the world,
with an unmatched list of endorsements from national federations, professional clubs, star players and
leading coaches.
1
2
3
4
5
Beginning needs work
Needs work compared to your team
Average within your team
Above average compared to your team
Excels
TECHNICAL ABILITY
Receiving
YOU
COACH
YOU
Expansion
Support
Runs in the Box
Ability to Combine
Ground Balls
Air Balls
Heading
To Clear
Winning Balls
"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® Coaching 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 benefit 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 Galustian (Coerver® Coaching International Director) to be our Academy
Technical Coaches Instructor."
- 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."
- Juergen Klinsman, World Cup Legend, Head Coach of Germany
1
Defending
Pressure
Cover
Balance
Reading the Game
Knowledge
Anticipation
Communication
Dribbling
Beat an Opponent
Solve Tight Spaces
Passing
Short
Distance
Driven
Intangibles
Finishing
Coachable
Commitment
Confidence
Consistency
Courage
Discipline
Honesty
Leadership
Mental Toughness
Physical Toughness
Will to Win
Work Ethic
PHYSICAL ATTRIBUTES
Speed
Strengths
Explosiveness
Quickness/Agility
Endurance
Power
Composure
Volleying
Heading
Defending
Deny/Anticipation
1v1 Defending
Tackling
Clearing
TACTICAL ABILITY
Attack With Ball
Vision
Decision Making
Creativity
Speed of Play
Attack Without Ball
Understanding Runs
Timing
18
COACH
COERVER® COACHING
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 benefits of Coerver® Coaching available
worldwide through its network of Coerver ®Coaching licensees.
Our goals are to:

Develop good habits, flexibility, and strength

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
Coerver® Coaching Worldwide Family
Asia Web-site www.coerver.co.jp
Europe Web-site www.coerver.co.uk
USA Web-site www.coerver.com
For information about Coerver® Coaching programs and Coerver® Coaching
products, log on to www.coervercoachingnw.com
17
2
COERVER ® COACHING PERSONAL WORKBOOK
This workbook is designed for self improvement. There are areas to assess and compare yourself to the goals you have set forth. Use this book as a guideline for improving your soccer skills record every time you train. Keeping track of what you do will
help balance which drills need work. Use the workbook daily, let it motivate you to
learn all the skills listed.
DATE
BALL
MASTERY
JUGGLING
RIGHT/LEFT
JUGGLING
ALTERNATE
JUGGLING
HEAD
JUGGLING
SEQUENCE
PASSING
STRIKING
Put data here
Exercise
Number/s
Consecutive
Juggles
Consecutive
Juggles
Consecutive
Juggles
Completed
Sequences
Successful
Passes
Successful
Strikes
8/27/09
10-12
24/21
23
17
14
25
14
BALL
MASTERY
JUGGLING
RIGHT/LEFT
JUGGLING
ALTERNATE
JUGGLING
HEAD
JUGGLING
SEQUENCE
PASSING
INSTEP
STRIKING
BALL
MASTERY
JUGGLING
RIGHT/LEFT
JUGGLING
ALTERNATE
JUGGLING
HEAD
JUGGLING
SEQUENCE
PASSING
INSTEP
STRIKING
WEEK 3
DATE
Always start your training with a warm up. For information on warming up refer to the
Science DVD on Coerver® Coaching’s “Improve Your Game” DVD set. After warming
up, spend a minimum of 5 minutes on air juggling and 5 minutes on ground juggling
(ball mastery). Once you have completed the warm up, pick a skill you want to master
and go to work.
Its is always good when mastering a new skill to learn the technique before working on
speed. This keeps bad habits to a minimum. Mix up your personal training with skills
you know and skills you want to learn. Always keeping focus on techniques and speed.
The drills will improve your confidence and flexibility with the ball. As you touch improves, space will increase for creativity and enjoyment of the game. Use your personal training session for strength and endurance also. This can be accomplished by
doing drills back to back without a break and with as many touches as possible for each
drill.
WEEK 6
DATE
Your development will only work with honesty and consistency when using this personal training workbook. You will be able to do all the drills alone but of course it’s always fun to have others train with you. It’s time to get started learning soccer skills
and recording your progress.
Take a moment and think about you soccer goals for today and even years to come.
On the next page write your goals and then assess yourself to start your training.
When you have completed the days of training, assess yourself again in the back of the
workbook. During the days of training revisit your goals so you keep a clear picture of
what you are trying to achieve.
3
16
PERSONAL TRAINING PROGRAM LOG (PART III)
PERSONAL INFORMATION & GOAL SETTING
Refer to the COERVER® COACHING INDIVIDUAL MOVES on pages 9 and 10 for the different moves to
complete the following log. Record all personal training each day by following the directions below and
log example.
Name _________________________________________________ Phone _________________________
BALL MASTERY:
 Pick one Ball Mastery activity and write down the activity when you have completed 5 minutes
of practice
 Practice the move slowly and then gradually speed up
 Try to do the move in combination without stopping
Soccer Team Name ________________________________________________ Jersey Number ________
Coach _________________________________________________ Phone ________________________
When Goal setting be as specific as possible, allow yourself to think of where you want
to be in soccer. Once this is done you can start working toward your goals!
JUGGLING RIGHT AND LEFT ONLY:
This means keep the ball off the ground with your right or left foot only. Record number of
consecutive juggles.
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.
Goals:
What is your daily goal: example: (train 5 days a week for 45 minutes, Monday—Friday)
__________________________________________________________________________________________________________
__________________________________________________________________________________________________________
JUGGLING HEAD:
This means to keep the ball off the ground using only your head. Record number of consecutive
juggles.
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. Record
number of completed sequences.
PASSING:
Using a wall or a friend with a distance of 10-15 yards, practice passing using two-touch and
one touch passes. Record consecutive accurate passes in a row.
STRIKING:
Using a wall, goal, or friend with a distance of 20 - 30 yards, practice striking the ball. Use the
striking zone. Draw a line from the big toe to the middle of your ankle, This is your striking
zone. Record consecutive accurate and properly struck balls in a row.
__________________________________________________________________________________________________________
What is your monthly goal: example: (50 shuffles
in 10 seconds)
__________________________________________________________________________________________________________
__________________________________________________________________________________________________________
__________________________________________________________________________________________________________
What is your annual goal: example: (200 juggles without dropping the ball)
__________________________________________________________________________________________________________
__________________________________________________________________________________________________________
__________________________________________________________________________________________________________
What is your long term goal: example: (Make a college soccer team)
__________________________________________________________________________________________________________
__________________________________________________________________________________________________________
__________________________________________________________________________________________________________
15
4
ASSESSMENT
Give yourself a beginning and ending assessment. This will help you focus on your needs and improvement. Ask your coach to make an assessment also. Use 1 to 5 with 1 as the lowest and 5 as the best.
Assess your skills compared to personal goals and your teams skill level. At the end of your workbook fill
out the assessment form again and see how much you have improved.
1
2
3
4
5
Beginning needs work
Needs work compared to your team
Average within your team
Above average compared to your team
Excels
TECHNICAL ABILITY
Receiving
YOU
DATE
BALL
MASTERY
CHANGE OF
DIRECTION
FAKE
FEINTS
COMBO
JUGGLING
BASIC
JUGGLING
RIGHT/LEFT
JUGGLING
ALTERNATE
JUGGLING
SEQUENCE
PASSING
Put data here
Exercise
Number/s
Exercise
Number/s
Exercise
Number/s
Exercise
Number/s
Consecutive
Juggles
Consecutive
Juggles
Consecutive
Juggles
Completed
Sequences
Successful
Passes
8/27/09
1-4
10, 12
32-34
38
13
9/6
10
11
20
CHANGE OF
DIRECTION
FAKE
FEINTS
COMBO
JUGGLING
BASIC
JUGGLING
RIGHT/LEFT
JUGGLING
ALTERNATE
JUGGLING
SEQUENCE
PASSING
CHANGE OF
DIRECTION
FAKE
FEINTS
COMBO
JUGGLING
BASIC
JUGGLING
RIGHT/LEFT
JUGGLING
ALTERNATE
JUGGLING
SEQUENCE
PASSING
WEEK 2
DATE
COACH
YOU
BALL
MASTERY
COACH
Expansion
Support
Runs in the Box
Ability to Combine
Ground Balls
Air Balls
Heading
To Clear
Winning Balls
Defending
Pressure
Cover
Balance
Reading the Game
Knowledge
Anticipation
Communication
Dribbling
Beat an Opponent
Solve Tight Spaces
Passing
Short
Distance
Driven
Intangibles
Finishing
Coachable
Commitment
Confidence
Consistency
Courage
Discipline
Honesty
Leadership
Mental Toughness
Physical Toughness
Will to Win
Work Ethic
PHYSICAL ATTRIBUTES
Speed
Strengths
Explosiveness
Quickness/Agility
Endurance
Power
Composure
Volleying
Heading
Defending
Deny/Anticipation
1v1 Defending
Tackling
Clearing
TACTICAL ABILITY
Attack With Ball
Vision
Decision Making
Creativity
Speed of Play
Attack Without Ball
Understanding Runs
Timing
5
WEEK 5
DATE
BALL
MASTERY
14
PERSONAL TRAINING PROGRAM LOG (PART II)
WEEKLY ACTIVITY LOG
Refer to the COERVER® COACHING INDIVIDUAL MOVES on pages 9 and 10 for the different moves to
complete the following log. Record all personal training each day by following the directions below and
log example.
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.
BALL MASTERY:
 Pick one Ball Mastery activity and write down the activity when you have completed 5 minutes
of practice
 Practice the move slowly and then gradually speed up
 Try to do the move in combination without stopping
CHANGE OF DIRECTION:
 Pick one Change of Direction activity and write down the activity when you have completed 5
minutes of practice
 Practice the move slowly and then gradually speed up
 Try to do the move in combination without stopping
FAKE/FEINT:
 Pick one Fake/Feint activity and write down the activity when you have completed 5 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
COMBO:
 Pick a Double Moves activity and write down the activity when you have completed 5 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
JUGGLING BASIC:
This means keep the ball off the ground with a nay part of your body except your arms. Record
number of consecutive juggles.
JUGGLING RIGHT AND LEFT ONLY:
This means keep the ball off the ground with your right or left foot only. Record number of
consecutive juggles.
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. Record number of consecutive juggles.
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. Record number of completed sequences.
PASSING:
Using a wall or a friend with a distance of 10-15 yards, practice passing using two-touch and
one touch passes. Record consecutive accurate passes in a row.
WEEK 1
SUN
MON
TUE
WED
THU
FRI
SAT
TOTAL
SUN
MON
TUE
WED
THU
FRI
SAT
TOTAL
Family
School
Homework
Sleep
Friends
Workbook
Personal Training
Stretching
Team Practice
Team Games
Free Time
Total
WEEK 2
Family
School
Homework
Sleep
Friends
Workbook
Personal Training
Stretching
Team Practice
Team Games
Free Time
Total
13
6
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.
WEEK 3
SUN
MON
TUE
WED
THU
FRI
SAT
TOTAL
DATE
BALL
MASTERY
FAST
FOOTWORK
CHANGE OF
DIRECTION
STOP
START
JUGGLING
BASIC
JUGGLING
RIGHT/LEFT
JUGGLING
ALTERNATE
JUGGLING
SEQUENCE
PASSING
Put data here
Exercise
Number/s
Exercise
Number/s
Exercise
Number/s
Exercise
Number/s
Consecutive
Juggles
Consecutive
Juggles
Consecutive
Juggles
Completed
Sequences
Successful
Passes
8/27/09
2,3,5
17,18
43-45
52
13
9/6
10
11
17
FAST
FOOTWORK
CHANGE OF
DIRECTION
STOP
START
JUGGLING
BASIC
JUGGLING
RIGHT/LEFT
JUGGLING
ALTERNATE
JUGGLING
SEQUENCE
PASSING
FAST
FOOTWORK
CHANGE OF
DIRECTION
STOP
START
JUGGLING
BASIC
JUGGLING
RIGHT/LEFT
JUGGLING
ALTERNATE
JUGGLING
SEQUENCE
PASSING
WEEK 1
Family
DATE
School
BALL
MASTERY
Homework
Sleep
Friends
Workbook
Personal Training
Stretching
Team Practice
Team Games
Free Time
Total
WEEK 4
SUN
MON
TUE
WED
THU
FRI
SAT
TOTAL
WEEK 4
Family
School
DATE
BALL
MASTERY
Homework
Sleep
Friends
Workbook
Personal Training
Stretching
Team Practice
Team Games
Free Time
Total
7
12
PERSONAL TRAINING PROGRAM LOG (PART I)
WEEKLY ACTIVITY LOG
Refer to the COERVER® COACHING INDIVIDUAL MOVES on pages 9 and 10 for the different moves to
complete the following log. Record all personal training each day by following the directions below and
log example.
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.
BALL MASTERY:
 Pick one Ball Mastery activity and write down the activity when you have completed 5 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 5 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
WEEK 5
SUN
MON
TUE
WED
THU
FRI
SAT
TOTAL
SUN
MON
TUE
WED
THU
FRI
SAT
TOTAL
Family
School
Homework
Sleep
Friends
Workbook
Personal Training
Stretching
STOP AND STARTS:
 Pick one Stop and Start activity and write down the activity when you have completed 5 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
JUGGLING BASIC:
This means keep the ball off the ground with a nay part of your body except your arms
Team Practice
Team Games
Free Time
Total
WEEK 6
Family
JUGGLING RIGHT AND LEFT ONLY:
This means keep the ball off the ground with your right or left foot only. Record number of
consecutive juggles.
School
Homework
Sleep
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. Record number of consecutive juggles.
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. Record number of completed sequences.
PASSING:
Using a wall or a friend with a distance of 10-15 yards, practice passing using two-touch and
one touch passes. Record consecutive accurate passes in a row.
11
Friends
Workbook
Personal Training
Stretching
Team Practice
Team Games
Free Time
Total
8
COERVER ® COACHING INDIVIDUAL MOVES
COERVER® COACHING INDIVIDUAL MOVES
BALL MASTERY TECHNIQUES
1
Shuffles
2
Shuffle/Roll-Over
3
Shuffle/Roll Step-Over
4
Inside Outside Roll
5
Inside Outside Rolls In Front and Behind
6
Roll Over
7
Roll Step-Over
8
Roll Ups
9
Roll Out/Shuffles
10
Roll/Scissors
11
Shuffle/Step-Over/Roll Out
12
Shuffle/Roll Out/Drag Behind/Roll Out
13
Roll Out/Drag Behind/Roll Out
FEINTS AND FAKES (SINGLE MOVES)
35
Lunge
36
Scissor
37
Step-Over
38
Shimmy
39
Matthews, Inside-Outside
40
Reverse Matthews, Outside-Inside
41
Skip-Take
FAST FOOTWORK
14
Shuffles
15
Shuffle Takes
16
Pull Pushes
17
Shuffle Pull Pushes
18
Puskas, V
19
Matthews, Inside-Outside
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
9
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 AND 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/Scissor
62
Matthews/Step-Over
63
Step-Over/Spin Turn
64
Step-Over/Twist Off
10