Training

NorCal Homework Program 2020

A free skills contest for players to continue to play and enjoy the beautiful game. This program is free to all NorCal members

Find more details and how to register

Alameda Soccer Club daily challenge on Alameda Soccer Club Instagram.

Players can post videos of themselves completing it along with challenges for others to complete. Please tag the videos with #ASCchallenge.

Coach Adam Butler’s Training Sessions – Week 1

Technical Work

Ball mastery

• Toe Taps – 30 Seconds
• Pendulums – 30 Seconds
• Bow Ties – 30 Seconds
• Rollovers – 30 Seconds
• 1 minute rest

Repeat 3x 

Ball and Wall

• One Touch Alternate Foot – 2 minutes
• 30 Second Rest 
• Two Touch Alternate Foot – 2 minutes
• 30 Second Rest 
• Two Touch Same Foot Touch & Pass – 2 minutes
• 30 Second Rest 
• Receive & Turn Alternate Side – 2 minutes
• 30 Second Rest 

Figure of 8 – If no cones, use any two objects

• Right Foot Only – 1 Minute
• 1 minute Rest   
• Left Foot Only – 1 Minute
• 1 Minute Rest 
• Insides Only – 1 Minute
• 1 Minute Rest 
• Outside Only – 1 Minute
• 1 Minute Rest
• Rollover Through Middle – 1 Minute
• 1 Minute Rest  

Conditioning Work

• 10 Minute Run – As fast as possible 
• 30 Seconds Squat
• 30 Seconds Rest 
• 30 Seconds Push Up
• 30 Seconds Rest 
• 30 Seconds Alternate Lunges
• 30 Seconds Rest 
• 30 Seconds Sit Up
• 30 Seconds Rest 
• 30 Seconds Burpee
• 30 Seconds Rest 

Repeat 4x 

Coach Adam Butler’s Training Sessions – Week 2

Technical Work

Ball Mastery

• Push Pull 30 Seconds
• Brazilian Toe Taps 30 Seconds
• Inside, Outside 30 Seconds
• Pull Push Outside 30 Seconds
• 1 minute Rest

Repeat x3

Turns

• Pull Back 45 secs work, 45 secs rest
• Outside Hook 45 secs work, 45 secs rest
• Inside Hook 45 secs work, 45 secs rest
• Cruyff 45 secs work, 45 secs rest
• Step Over 45 secs work, 45 secs rest
• Choice  45 secs work, 45 secs rest 

X Run

• Right Foot Only 1 min work, 1 min rest
• Left Foot Only 1 min work, 1 min rest
• Inside Only 1 min work, 1 min rest
• Outside Only 1 min work, 1 min rest
• Choice 1 min work, 1 min rest 

Home Conditioning 

• 10 Minute Run – 30 secs 50% 30 secs 85% 
• 30 Seconds Single Leg Bound
• 30 Seconds Rest
• 30 Seconds Plank Up Downs
• 30 Seconds Rest
• 30 Seconds Knees to Chest Jumps
• 30 Seconds Rest
• 30 Seconds Incline Push Ups
• 30 Seconds Rest.
• 30 Seconds Mountain Climbers
• 30 Seconds Rest

Repeat 4x

Please let us know how you got on with this workout! 

Alternative workout for younger players –