NORSKI HOME TRAINING PROGRAM

 

The goal for all the activities listed below is to never let the ball come to a stop. If the ball gets away when juggling, get to it before it stops. When performing the ball skills, always be touching the ball and not letting it stop. It is a lot harder than you think!! Enjoy the process and be proud of the work you are putting in.

 

Juggling : Each player starts with 10 minutes. Focus is on using your feet and knees. Juggling is a skill that only gets better with practice. Each week you will record your highest number of juggles and then report that total to your coach. We will keep track of the number of touches on a leaderboard. 

 

3 Cone Drill : Each player will lay 3 cones in a row (about 2 feet between the cones). Each player will perform creative footwork with the ball while always facing forwards. Players can perform roll overs, quick explosive forward dribbles, pull backs, etc. It is important to always face forwards. Recommended time is: 20 seconds each time the player performs. Perform at least 5 times.

 

5 yard shuttle sprints : Each player will perform a 5 yard explosive burst with the ball, then perform a pull back, hard cut and then come back to the starting point, pull back or cut the ball again. Continue for up to 20 seconds. Recommended that each player performs at least 5 times. 

 

Dribble Mastery : Each player will perform the following activities in a 10 yard distance. The goal is to always keep the ball moving.

 

• Inside/Outside of right foot

• Inside/Outside of left foot

• Using both feet: Outside/Inside - opposite - Outside/Inside

• Creative move with explosion