Weekly Plan summer schedule

Mon	Home: Beating a defender ~40 min Core + Separation + Defense
Tue	Team practice 7:00–8:30 pm Core only — do it in the morning, not right before practice
Wed	Home: Finishing ~50 min Core + Shooting + Receiving Corners + Throw-ins
Thu	Team practice 7:15–9:15 am Core only, later in the day — optional after a 2-hour session
Fri	Home: Service & dead balls ~55 min Core + Crossing + Corners + Free Kicks + Penalties
Sat	Team practice 9:30–11:00 am Core only, in the evening once it cools off
Sun	Full rest — no soccer. Recovery is training too.

A Note for Parents

This plan is sized to published youth-development guidance. US Soccer, UEFA, and the English FA / Dutch KNVB models recommend players under 16 not train at full volume every day, cap sessions for this age near 90 minutes, and protect a full rest day each week; the American Academy of Pediatrics reports overuse injuries account for nearly half of all youth sports injuries. With three team practices (Tue/Thu/Sat, ~5 hrs) plus this home plan (~3–3.5 hrs spread over the week), total load is about 8–9 hours a week — inside the 9–11 hour guideline for competitive U13–U14 players, with Sunday fully off. Top clubs stress quality over quantity: short, focused daily touches beat marathon sessions.

Cone Set of the Day Core daily · 2 min 30 sec

Mon	Right foot · Left foot · Slalom inside · Slalom outside
Tue	Outside touch inside redirect · Rolls & fwd/back toe touches
Wed	Figure eights · Step-over turns · Chops (front & back)
Thu	Cruyff turns · Cross-over forward · Cross-over backward
Fri	V-cuts · Double-hop redirect inside · Double-hop redirect outside
Sat	Roll-over push same foot R & L · Roll-over push opposite foot R & L

Juggling Core daily · 6 min

Juggling solo 2 min
Juggling scan activity 2 min
Juggling with partner or wall 2 min

Heading Core daily · max streak

Head-juggle with partner or solo — how many in a row can you keep going?

Passing & Receiving Core daily · wall ball

One-touch push pass L & R 20 (10/foot)
Push pass, touch outside on receive 20
Push pass, touch inside on receive 20
One-touch laces pass, L & R foot 20
One-touch scan exercise w/ partner
One-touch curve, outside foot L & R 20
One-touch curve, inside foot L & R 20
Chip right 5
Chip left 5

Moves vs Partner Core daily · ×4 each · or solo

On team-practice days, ×2 each is plenty.

Step R, push L
Step L, push R
Croqueta slide R, push L
Croqueta slide L, push R
Maradona rotate R
Maradona rotate L
Half scissors R, push L
Half scissors L, push R
Full scissors start R, push R
Full scissors start L, push L
Roll-over L, half scissor L, push R
Roll-over R, half scissor R, push L
Roll-over L, half scissor L, push L (opposite foot)
Roll-over R, half scissor R, push R (opposite foot)

Separation from Pressure Mon · ×4 each

Push pass: receive inside R, push away outside R
Push pass: receive inside L, push away outside L
Push pass: run & turn — half Maradona

Defense Mon · with partner · ×4 each

1v1 without winning the ball — stance & body shape
1v1 winning the ball — stance & body shape

Throw-ins Wed · ×4 each

Partner doesn't need to play soccer.

Long throw & receive — down the line or into the 18
Short throw & receive — give back to the thrower

Shooting Wed · ×4 each

Straight to net or bounce in front of the keeper. Wall OK.

Push pass on ground
Push pass in the air
Laces, ground · Laces, air
Outside curve, ground · Outside curve, air
Inside curve, ground · Inside curve, air
Volleys
Headers — front of forehead, drive ball down to bounce in front of keeper

Receiving Corners Wed · ×4 each

Partner serves or throws corner-like balls.

One-touch push pass off a corner
One-touch laces off a corner
Headers off a corner
Anything but hands — just get it on net

Crossing Fri · ×4 each

Stationary first, then moving down the wing into the 18. Whip the curves in.

Straight long ball (backspin for easy receiving)
Inside curve L · Outside curve L
Inside curve R · Outside curve R

Corners Fri · ×4 each

Inside curve left · Outside curve left
Inside curve right · Outside curve right
Straight chip (no curve)
Low & high ball to the top of the 18

Free Kicks & Penalties Fri · ×4 each

FK over wall, curve right · curve left
FK knuckle ball · FK under wall
PK low to the right · PK low to the left
PK high to the right · PK high to the left

Summer Technical Skills