Skill Exercises

Skill #1: Turning Trap:

- 3 or more poeple

1. Have one person in the middle and the other two, about 15 yards away, on each side of the person in the middle.

2. Start with the ball on one side (Athlete A), have the person in the middle (Athlete C) to jog towards the person without the ball (Athlete B).

3. Cut back and sprint about 5-10 yards towards Athlete A and as Athlete C is sprinting towards Athlete A, Athlete A will pass the ball.

4. Athlete C will do the turning trap and pass the ball to Athlete B.

5. Then repeat steps 2-4.

- Duration: 5-10 minutes and switch with either person.

Skill #2: Volley:

- 2 or more people

1. Using the base-line or sideline, have two cones set 10 feet apart and 5 yards on one side of the sideline, forming a triangle.

2. Athlete A should be 5 yards away behind the sideline and Athlete B should be start behind the cone.

3. Athlete B will sprint to a cone and Athlete A will be holding the soccer ball and tossing it to Athlete B, who will volley the ball back to Athlete A's hands, or somewhat close to it.

4. Then Athlete B will back peddle around the back cone, and sprint to the other cone and repeat step 3.

- Duration: 5-10 minutes and switch.

Skills #3: Chest Trap:

- 2 or more people

1. Have 4 people stand in a square, about 10 feet apart.

2. Athlete A and B, on the same side, will hold the ball and toss the ball to Athlete C and D. (Athlete A toss the ball to Athlete C, and Athlete B to Athlete D). Athlete C and D will do a chest trap, control the ball, and pass it back to Athlete A and B.

3. Athlete C and D will side shuffle and repeat step 2. This time Athlete A will toss the ball to Athlete D, and Athlete B to Athlete C. And, again Athlete C and D will side shuffle again.

- Duration: 5-10 minutes and then switch. Athlete C and D will toss the ball, and Athlete A and B will do the skill.

How to do a turning trap

Video:

Stance Phase

Start in the fundamental position.

Preparatory Phase

The stance is facing in the direction of where the ball is coming towards you. Bilaterally flex the elbow joints and slightly bilaterally flex knee joints in the sagittal plane, along the mediolateral axis of rotation. And have the trunk slightly flex in the sagittal plane, along the mediolateral axis of rotation.

Shoulder Girdle:
R + L = Neutral


Shoulder Joint:
R + L = Neutral


Elbow Joint:
R + L = Flexed
Muscles used- Biceps Brachii, Brachialis, and Brachioradialis (Concentric)


Trunk:
Flexed
Muscles used- Abdominals (Concentric)


Knee Joint:
Flexed
Muscles used- Rectus femoris, Vastus Medialis, Vastus Lateralis, and Vastus Intermedius (Eccentric)

Movement Phase

As the ball approaches the body, rotate the body towards the dominant foot in the transverse plane, along the longitudinal axis of rotation. Using the dominant leg, slightly flex the hip and the knee joint in the sagittal plane, along the mediolateral axis of rotation, then horizontally abduct the hip joint in the transverse plane, along the longitudinal axis of rotation.

Hip Joint:
Flexed
Muscles used- Iliopsoas, Rectus Femoris (Concentric)
Horizontal ABduction
Muscles used- Gluteus Medius, Gluteus Minimus, and Tensor Fasciae Latae (Concentric)


Knee Joint:
Flexed
Muscles used- Biceps Femoris, Semi-tendinosus, Semi-membranosus (Concentric)

Follow Through

 In the follow through phase, extend the knee in the sagittal plane, along the mediolateral axis of rotation, as the ball slows down when it rolls across the body.

Knee Joint:
Extended
Muscles used- Rectus Femoris, Vastus Medialis, Vastus Lateralis, and Vastus Intermedius (Concentric)

Recovery Phase

In this phase, bring the dominant leg to the side of the ball so that the medial aspect of the foot is facing the ball. Then rotate trunk towards the ball in the transverse plane, along the longitudinal axis of rotation. Bilaterally, maintain elbow joint flexed to 90 degrees, bring trunk back to neutral, and prepare to either pass the ball or to start dribbling with your non-dominant foot.