Players must be committed to getting better on a daily basis.

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Betty Howard
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1 Players must be committed to getting better on a daily basis. c90x is the 90-day at-home skill building curriculum designed for Chesterfield United player s to improve your game and make you THE X-FACTOR! July 1 July 31

2 The program Every day is an opportunity to get better. The very essence of the sport of soccer is defined by the individual s ability to master the ball. c90x is specifically designed for Chesterfield United youth soccer players to improve their ball mastery. c90x is a daily 30-minute commitment to self-training utilizing an easy-to-follow at-home curriculum. Each day will consist of two components: juggling and skill. Each activity should be performed with maximum concentration and no interruption or interference. Refer to the c90x calendar and perform the corresponding juggling activity for 15 minutes followed by the corresponding skill activity for 15 minutes. To perform the c90x program effectively, each player will need the following items: A soccer ball A tennis ball A jump rope A stopwatch A way to watch a Youtube video Some sort of markers: cones, pine cones, shoes, etc. A wall, garage door, or any hard surface will do A safe-space to perform the activities A motivated desire to get better!

3 The Truth The most certain way to succeed is to just try one more time. Many people think of the brain as a mystery. They don t know much about intelligence and how it works. When they do think about what intelligence is, many people believe that a person is born either smart, average, or dumb and stay that way for life. But new research shows that the brain is more like a muscle it changes and gets stronger when you use it. And scientists have been able to show just how the brain grows and gets stronger when you learn. When you learn new things, these tiny connections in the brain actually multiply and get stronger. The more that you challenge your mind to learn, the more your brain cells grow. Then, things that you once found very hard or even impossible like speaking a foreign language or playing soccer seem to become easy. The result is a stronger, smarter brain. -Dr. Carol Dweck, Mindset

4 The Goal Mistakes are proof that you are trying c90x is designed to provide you with the framework to make you better. However, the ultimate responsibility to improve your skill is yours and yours alone. The only way to get better is to spend time firing your skill circuits through countless hours of repetition. Please understand that this process will not be easy. In fact, you should embrace making mistakes. Because over the next 90 days you will be making a lot of them! The struggle is not an option it is REQUIRED! In order to get your skill circuit to fire at the highest level, you MUST make mistakes, pay attention to those mistakes, learn from those mistakes and slowly train your skill circuit to reach peak performance. At the end of c90x, the goal is for each player to improve their ball mastery. Each player will be able to juggle the soccer ball more effectively, dribble the ball with more control and play the game with more confidence.

5 The Role of Parents Dreams don t work unless you do. c90x must be performed on a daily basis in order for players to improve their skill. As a parent, your role in the developmental process is essential. You are the assistant coach of one player your child. The key to skill building is really confidence building. As an assistant coach, this is your only responsibility. The words you use to motivate your child will be the single biggest factor in determining your success. And the language that speaks of hopes, dreams and affirmation ( You re the best) is NOT the kind of language that ignites people. In fact, what works is precisely the opposite: not reaching up but reaching down, speaking to the ground level effort, affirming the struggle! Effort-based language ( Wow, you really tried hard or Good job, dude ) works because it speaks directly to the core of the learning experience and when it comes to igniting your child s passion, there s nothing more powerful. This summer, there will be a lot of opportunities for players to watch professional players at the highest-levels of the game both in-person and on television. Role models are sparks that can light the fire of motivation. Encourage your child to find those role models and with hard work you can honestly tell them, That could be you!

6 The Role of Parents Dreams don t work unless you do. Become an Expert Assistant Coach:

7 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 c90x (Day 29) 2 c90x (Day 30) 3 c90x (Day 31) 4 c90x (Day 32) Skill Activity #4 5 c90x (Day 33) 6 c90x (Day 34) 7 c90x (Day 35) 8 c90x (Day 36) 9 c90x (Day 37) 10 c90x (Day 38) 11 c90x (Day 39) Skill Activity #5 Skill Activity #6 Skill Activity #7 Skill Activity #4 12 c90x (Day 40) 13 c90x (Day 41) 14 c90x (Day 42) 15 c90x (Day 43) 16 c90x (Day 44) 17 c90x (Day 45) 18 c90x (Day 46) Skill Activity #5 Skill Activity #6 Skill Activity #7 Skill Activity #4 19 c90x (Day 47) 20 c90x (Day 48) 21 c90x (Day 49) 22 c90x (Day 50) 23 c90x (Day 51) 24 c90x (Day 52) 25 c90x (Day 53) Skill Activity #5 Skill Activity #6 Skill Activity #7 Skill Activity #4 26 c90x (Day 54) 27 c90x (Day 55) 28 c90x (Day 56) 29 c90x (Day 57) 30 c90x (Day 58) 31 c90x (Day 59) Skill Activity #5 Skill Activity #6 Skill Activity #7 July 2015

8 Juggling Component Each activity should be performed for 15 minutes Instep juggling for high score Use only the laces of the foot to try to achieve a high score for juggling Pyramid Juggling (alternating feet) Pyramid juggling involves performing a certain number of juggles prior to catching the ball. For example, 1 juggle then catch, 2 juggles then catch, 3 juggles then catch. Perform activity with 1 level of increase in the number of touches each round. If ball hits the ground or is not caught at the end of the turn, a new pyramid must be started at 1. Juggles must be performed with alternating feet. All surfaces juggling for high score Players can utilize all surfaces in order to achieve a high score (foot, thigh, head, etc.) Tennis ball juggling for high score Player can utilize all surfaces in order to achieve a high score, however, a tennis ball must be used instead of a soccer ball.

9 Skill Component Each activity should be performed for 15 minutes Ball Mastery Video Players should follow the video from the link below and perform the skills shown jump ropes 50 repetitions of each of the following 5 movements (all can be found in the video link above) Squeeze Foundation Tick Tock Roll Sole Taps (forward and backward) In-Out-In Ball & A Wall Series Players will need to pass a soccer ball against a wall, garage door, or any hard surface. Players should stand 3-5 yards from the wall. Players will do 100 repetitions of the following passes Inside of the right foot (1 touch) Inside of the left foot (1 touch) Inside of the right foot (2 touch) Inside of the left foot (2 touch) Alternating inside right foot, left foot (2 touch)

10 Skill Component Each activity should be performed for 15 minutes Skill Activity #4 200 jump ropes 50 repetitions of each of the following 5 movements (all can be found in the video link in ) Pullbacks Sole Roll Baby V s Pull Push Out In Out In Skill Activity #5 Figure 8 Dribbling Players can use cones, shoes, pine cones, etc. as markers. Players will place 1 marker where they are standing, will place a second marker 5 big steps in front of marker #1, and place a third marker 5 big steps in front of marker #2. The area should like this: X-----X-----X Players will then dribble their soccer ball in a Figure 8 patter around the 3 cones for 30 seconds using the following surfaces of the foot: Foundation dribbling Laces/Outside of the right foot Laces/Outside of the left foot Any surface they wish 5 sets of each of the 4 activities should be performed.

11 Skill Component Each activity should be performed for 15 minutes Skill Activity #6 200 jump ropes 50 repetitions of each of the following 5 movements (all can be found in the video link in ) Triangle Right Triangle Left Out Out Step On Stepovers Scissors Skill Activity #7 Ball & A Wall Series 2 Players will need to pass a soccer ball against a wall, garage door, or any hard surface. Players should stand 3-5 yards away from the wall. Players will do 100 repetitions of the following passes Laces of the right foot (1 touch) Laces of the left foot (1 touch) 2 Touch Right Foot Inside Foot Pass, Outside Foot Touch 2 Touch Left Foot Inside Foot Pass, Outside Foot Touch Alternating laces of right foot, left foot (1 touch)

Silver City Youth Soccer 16 Week Training Program

Silver City Youth Soccer 16 Week Training Program If you fail to prepare, you re prepared to fail. Below is a 16 week workout program to prepare you for the upcoming season. This workout is intended to