Soccer Shot

PREPARATION PHASE

ACTION PHASE

FOLLOW THROUGH PHASE

For a still soccer shot, approach the soccer ball with speed and plant your non-kicking foot next to the ball. For me, I am left footed so my right foot is planted on the right side of the ball.

The next step is to lean back slightly so the ball can be lofted in the air, and bring your kicking foot through, foot pointed down, and strike t

he ball with your laces. Follow through with the kicking foot to ensure that the ball goes in the correct direction.

In the preperation phase you can see that I am starting out in the fundamental position. Approaching the ball, the arms bilaterally abduct out to almost 90 degrees. When the right foot plants, the knee is flexed slightly. The kicking foot then comes from an extended state and swings forward, contracting the quad concentrically and striking the ball. The kicking foot is in plantar flexion at the ankle. The right arm then crosses over in front of the body during the follow through.

SHOULDERS

Bilaterally abducted.

ELBOWS

Bilaterally extended out straight.

KNEES

Right knee is slightly flexed. Left knee starts out in extension behind the body, as it swings through it flexes, and then extends again in the follow through.

ANKLES

Left ankle is in plantar flexion.

DRILL

An effective drill to work on the strength of your shot is to simply practice it. Start out by passing back and forth long distance to a partner, using the same form. This will create a loft pass to your partner. Once comfortable with the form of kicking, move on to working on aim. Simply set the ball on the penalty line in the box, and work on hitting specific targets in the goal. The more you practice, the more accurate your shot will become, which is crucial in games when you need to shoot for were the goalie isn't. It would also be beneficial to do leg strength training, as well as working on your balance. Since you are on one foot technically through the shot, balance is crucial.

Soccer Chest Trap

PREPARATION PHASE

ACTION PHASE

FOLLOW THROUGH PHASE

Bilaterally flex elbows to a 90 degree angle, in the sagittal plane, around the mediolateral axis of rotation. Extend trunk back about 20 degrees so you are slightly leaning back. Slightly flex at the knees. When the ball is above you in the air, while leaning back, be ready to receive the ball. Collapse your body slightly to cushion the ball, so it doesn't bounce far off of your chest. A correct chest trap should leave the ball directly in front of you, taking the force off the ball.

SHOULDERS

The shoulder girdles and shoulder joints are neutral.

ELBOWS

Elbow joints are flexed 90 degrees, using the biceps brachii, brachialis, and brachioradialis muscles.

KNEES

Knee joints are bilaterally flexed slightly.

DRILLS

An effective drill to practice the chest trap is to start by giving each player their own ball, and just practice throwing it up a few feet above their head and letting it bounce off the chest. After they get comfortable, have them toss it up to themselves, this time cushioning the ball with their chest slightly by collapsing to cradle the ball. After they get comfortable with the actual trap, have them work with a partner, tossing it to eachother and practicing chest traps from a distance.

Soccer Throw In

Preparation Phase

Throwing Phase

Follow Through

Start out holding the ball with both hands on either side. Extend both arms back behind your head while arching your back. As you bring your arms forward over the head, step forward with the foot you feel most comfortable with, while dragging the other toe on the ground for traction. You should release the ball after you pass your head, then follow through with your arms.

SHOULDERS

Shoulder girdle- elevation and upward rotation

Bilaterally rotate shoulder joints, adduct shoulder girdle so arms are overhead

Abduct the shoulder girdle when throwing the ball forward

Shoulder joint- hyperflexion (when hands behind head)

Extension when throwing the ball forward and following through.

HIPS

Neutral

TRUNK

Slightly extend your upper body back when bringing the ball behind your head. Flex forward to help give force to the throw.

KNEES

For my throw in, I step forward with my right leg. Therefore my right knee is flexed slightly when in the throw, and left knee is in extension while the toe is dragging.

ANKLES

The right ankle is neutral, the left ankle is in plantar flexion during the toe drag.

DRILLS

An effective way to work on throw ins would be to work on upper body strength. You can work the necessary muscles through push ups, pull ups, butterflies, or basically any upper body muscular workouts. It is also important to have a lot of lower body strength, which also helps to propel the ball forward. As far as drills for this skill go, the best way to improve the throw in is to keep practicing it. Have players work with a partner to throw to different targets of various distances, so the player can work on both their aim, and strength of throw.