Resistance band exercises

“To get the most out of them, plan for two resistance band sessions per week, resting at least 48 hours between sessions.  Select six exercises from the Base Exercises section and two from the Soccer Simulation section for a total of 8 exercises. Perform 15 reps on each exercise for three sets, with a 30…

Learn sprinting technique

Basics: from A-March to A-Skip. Focus points: 90° degree angles at ankle, knees, hip & elbow good posture: stay tall maintain slight forward lean drive foot underneath center of mass Advanced: A-Skip, B-Skip & More.  

How to dribble with speed (7mlc)

7mlc explaining how you can beat defenders simply by keeping your own speed while adapting to the body position (i.e. hip-rotation) of the defender. It all comes down to using the momentum of the defender to your advantage (while keeping some of your own momentum) and accelerate into the other direction. Move #1 (0:33): if…

20 minute indoor workout (7mlc)

Cardio: 30 seconds Round one: high knees Round two: jumping jacks Fast feet: forwards Fast feet: 10 reps each Round one: two feet forwards Round two: lateral right Round three: lateral left Stationary ball mastery: 30 seconds Round one: inside inside Round two: inside outside both feet Round three: sole rolls Dynamic ball mastery: 10…