Fun Fitness Program for all Ages during CoronaVirus Quarantine 20 Day Challenge

Ball Control

To Start, you need 1 Ball and a small playing space (4x6 feet)

10 min. Workout per Day - 5 Days a Week

Double your Soccer Skill in 20 Days

BASIC MOVES

BASIC MOVES – Must be done in rhythm and on the bounce

TOCA – Touch top of the ball with toes and step behind the ball
Jamaican – Roll with the sole (ankle swivel) across the body back and forth with both feet
THE 360 – Circle the ball with the toes around your body, switch directions
L-STEP– (Both feet) pull with toes back & across diagonally forward to the front of the other foot with the inside of the foot (repeat)
GEG – Pull with the toes and push with the instep same foot
INSTEP GEG – Pull with the toes and push with laces same foot
OUTSTEP GEG – Use toes and pull back diagonally and push with the outside diagonally forward (same foot)
DOOBLE – (Use both feet) pull diagonally back with the toes of one foot and push with the inside of the foot diagonally forward with the other foot
INSTEP DOOBLE – (Use both feet) pull diagonally back with the toes of one foot and push with the instep of the foot diagonally forward with the other foot
OUTSIDE DOOBLE– (Use both feet) pull with the toes of one foot straight back let go and swivel the hip to push forward with the outside of the other foot
OUTSIDE TOUCHES – Reach around opposite of the ball with the outside of foot and touch (alternate feet)
STEPOVER – Start behind the ball swing one foot towards the other behind the ball and circle the ball completely and stop where you started (alternate feet)

BASIC AEROBIC WORKOUT 10 MINUTES

#	EXERCISE	DURATION	TIME
1	BOUNCE	20 SECONDS	20 SECONDS
2	TOCA	35 SECONDS	55 SECONDS
3	JAMAICAN	25 SECONDS	1:20 SECONDS
4	GEG	25 SECONDS	1:45 SECONDS
5	INSTEP GEG	20 SECONDS	2:05 SECONDS
6	BOUNCE	10 SECONDS	2:15 SECONDS
7	L-STEP	25 SECONDS	2:40 SECONDS
8	ON-TOPS	10 SECONDS	2:50 SECONDS
9	HEEL ON TOPS	15 SECONDS	3:05 SECONDS
10	BOUNCE	10 SECONDS	3:15 SECONDS
11	360	40 SECONDS	3:55 SECONDS
12	BOUNCE	10 SECONDS	4:05 SECONDS
13	IN-BETWEENS	15 SECONDS	4:20 SECONDS
14	BOUNCE	15 SECONDS	4:35 SECONDS
15	OUTSTEP GEG	25 SECONDS	5:00 SECONDS
16	BOUNCE	10 SECONDS	5:10 SECONDS
17	SQUATS 2	15 SECONDS	5:25 SECONDS
18	BOUNCE	25 SECONDS	5:50 SECONDS
19	DOOBLE	30 SECONDS	6:20 SECONDS
20	INSTEP DOOBLE	25 SECONDS	6:45 SECONDS
21	BOUNCE	15 SECONDS	7:00 SECONDS
22	OUTSTEP DOOBLE	25 SECONDS	7:25 SECONDS
23	BOUNCE	10 SECONDS	7:35 SECONDS
24	OUTSTEP TOUCHES	25 SECONDS	8:00 SECONDS
25	BOUNCE	10 SECONDS	8:10 SECONDS
26	STEPOVERS 2,2,2, CON	60 SECONDS	9:10 SECONDS
27	BOUNCE	10 SECONDS	9:20 SECONDS
28	2 ON TOPS 2 STEPOVER	25 SECONDS	9:45 SECONDS
29	BOUNCE	15 SECONDS	10:00 SECONDS

Advanced Workout

GEG BACKWARDS – With the toes and push with the instep same foot moving backwards
INSTEP GEG FORWARDS – Pull with the toes and push with laces same foot moving forward
IRISH GIG – Pull across the body and push with the outside of the same foot (alternate feet)
CRUYFF – Pull diagonally back with your toes and once behind the other leg, let go and push forward with the inside of the same foot diagonally forward on to the other side of the plant leg. (use both feet alternatively)
OMEGA – (Use both feet alternatively) pull back with the toes and open the hip, touch to the side with the inside of the foot. Reach and pull back with the opposite foot. (repeat)
ALPHA – Is a JAMAICAN with a STEPOVER in front of the ball as it crosses to the other foot
ALPHA II – Same as ALPHA but with a touch forward and pull back with the other foot
PULL & GO – Same as the OMEGA but take a step after you push the ball to the side
PULL AND PUSH – Same as the OMEGA but push with outside of the foot and step
STEPOVERS OUTSIDE IN – Start behind the ball swing one in front of the ball and circle the ball completely and stop where you started (alternate feet)

ADVANCED AEROBIC WORKOUT 12 MINUTES

NUMBER	EXERCISE	DURATION	TIME
1	BOUNCE	20 SECONDS	20 SECONDS
2	TOCA	15 SECONDS	35 SECONDS
3	GEG	10 SECONDS	45 SECONDS
4	GEG BACKWARD	15 SECONDS	1:00 SECONDS
5	INSTEP GEG FORW.	15 SECONDS	1:15 SECONDS
6	GEG BACKWARD	15 SECONDS	1:30 SECONDS
7	INSTEP GEG FORW.	15 SECONDS	1:45 SECONDS
8	L STEP BACKWARD	15 SECONDS	2:00 SECONDS
9	JAMAICAN FORW.	15 SECONDS	2:15 SECONDS
10	OUTSTEP GEG BACK	15 SECONDS	2:30 SECONDS
11	ROLL FORWARD	5 SECONDS	2:35 SECONDS
12	OUTSTEP GEG BACK	15 SECONDS	2:50 SECONDS
13	ROLL FORWARD	5 SECONDS	2:55 SECONDS
14	L-STEP	10 SECONDS	3:05 SECONDS
15	OMEGA	20 SECONDS	3:25 SECONDS
16	ON-TOPS	15 SECONDS	3:40 SECONDS
17	PULL & GO	35 SECONDS	4:15 SECONDS
18	PULL & PUSH	20 SECONDS	4:35 SECONDS
19	OUTSIDE TOUCHES	15 SECONDS	4:50 SECONDS
20	CRUYFF	15 SECONDS	5:05 SECONDS
21	ON-TOPS	10 SECONDS	5:15 SECONDS
22	360	20 SECONDS	5:35 SECONDS
23	TOCA	10 SECONDS	5:45 SECONDS
24	SQUAT SIDES	15 SECONDS	6:00 SECONDS
25	BOUNCE	15 SECONDS	6:15 SECONDS
26	ROCK CLIMBERS	10 SECONDS	6:25 SECONDS
27	CHOMPING	10 SECONDS	6:35 SECONDS
28	BOUNCE	20 SECONDS	6:55 SECONDS
29	ALPHA	20 SECONDS	7:15 SECONDS
30	BOUNCE	15 SECONDS	7:30 SECONDS
31	ALPHA II	25 SECONDS	7:55 SECONDS
32	BOUNCE	10 SECONDS	8:05 SECONDS
33	DOOBLE	10 SECONDS	8:10 SECONDS
34	OUTSTEP DOOBLE	30 SECONDS	8:40 SECONDS
35	IRISH JIG	20 SECONDS	9:00 SECONDS
36	BOUNCE	25 SECONDS	9:25 SECONDS
37	STEPOVERS	50 SECONDS	10:15 SECONDS
38	BOUNCE	15 SECONDS	10:30 SECONDS
39	FREESTYLE	1 MINUTE	11:30 SECONDS
40	TOCA	15 SECONDS	11:45 SECONDS
41	BOUNCE	15 SECONDS	12:00 SECONDS

Methodology:

Rhythm is the foundation of A.S.T.. It is the soul of everything, including soccer. It is usually referred to as work rate, tempo or pace. They are all soccer terms that mean rhythm. A.S.T. brings this fundamental of soccer to the forefront of training, not just as a pleasant byproduct as in other techniques. Most players have the vision of effortlessly gliding past wrong-footed defenders. A.S.T. gives the ingredients to make these visions reality. Most dribbling skills are taught as mechanical and separate movements, AST shows how they can be linked to become an artistic dance across the pitch. Mere repetition of rhythmic, calculated movements without reason, robs dribbling of it "alivesness" and "isnness" -- its reality. WE have moved beyond blind movement as an indicator of effective skill.

A.S.T. goes about building skills by repetition of rudimentary movements that are key in soccer. It works to create uniformity between both legs by equal repetitions. Also through rhythmically learning, it is easier for players to adopt movements as second nature. Each specific movement serves to enhance a player’s relationship with the ball. A.S.T. helps him or her understand body-positioning, amount of weight needed to be exerted on the ball and personal strengths and weaknesses. The technique is plyometricly based so it creates quick feet and eradicates the notion of being flat-footed. Also doing the exercises to music takes the mind off the workload and keeps the exercises fun.

Even though, A.S.T. is extremely demanding, it is easy to lose yourself in the rhythm of the music instead of focusing on the pain of the moment. Constant movement is mandatory for A.S.T.. Rest periods are movements done at a lesser pace, while work periods could be considered all the time, since you are constantly touching the ball. Mental concentration is a requisite when performing all exercises because if not lucid the participant will spend more time chasing the ball then enjoying the program.

A.S.T. gives you the building blocks to execute any move that you wish. The movements can be adapted or blended together to give you a desired outcome that appears spontaneously in any situation. From A.S.T. combinations of moves can be linked together to give your game the continuous flow that every player is looking for. Every movement in A.S.T. is done quickly, smoothly and in preparation for the next situation. You will form deftness to your touch that will have you consistently adapting to your newly acquired skills. Above all though, the greatest emphasis is on enjoying your personal movements and being comfortable with your inherent style. I give the building blocks its up to you on how you want to put it together.

What does Aerobic Soccer Training help you with?

Training skill (coordination) is purely a matter of forming proper connections in the nervous system through practice (rhythm precision practice). Each performance of an act strengthens the connections involved and makes the next performance easier, more certain and more readily done. Likewise, lack of use tends to weaken any pathways that have been formed and makes doing of the act more difficult and uncertain. As a consequence, we can attain skill only by actually doing the thing we are trying to learn. We learn solely by doing or reacting. When learning to form pathways, be sure the actions are the most economical as well as the most efficient use of energy in motion.

Efficient Movement and AST

Above all, movement should be easy. The feet are kept at a comfortable distance apart, according to the individual, without any awkwardness. A player is required to shift in any direction at a split second notice.

Movement enables you to break ground and escape, to get into smaller spaces, to allow a heavier player to grow tired from chasing you. It also puts a pep in your play. The best movement is the coordination of defending, dribbling, passing and scoring in motion. Without footwork, the player is like a tree rooted the ground and is not easily moved.

AST improves movement by:

Body feel and control, in neutral-ness
Attack and defense capability
Ease and comfort in redirection
Application of efficient leverage during movement
Superb balancing at all times

Remember, mobility and rapidity of footwork and speed of execution are primary qualities of efficient movement

AST in Attacking

Mobility is definitely stressed in soccer and a key part of Aerobic Soccer Training. Attacking is a matter of motion, in operation of attacking an opponent or avoiding being caught. AST will help you to find firmness in movement, which is real, easy and alive. Springiness and alertness of footwork is the major theme that consumes the training.

AST in Defending

Mobility is vitally important in defense as well, for a moving target is definitely harder to stop. Footwork can and will beat many attacks. AST teaches placement of feet in the place the mind chooses at the instinctual or unconscious competence level.

Also, by constantly being in small motion, the player can initiate a movement much more naturally than from a static position. It is not recommended n this training, that he/she stay too long on the same spot. Always use short steps to alter the distance between you and your opponent and that is what AST pushes players to do, to very the length of steps and speed, to add confusion to your opponent.

Enjoy!!

Aerobic Soccer Training (AST)
Global Instructor Certification

- Be able to perform the 22 basic and advanced AST movements with a consistent rhythm

- Receive your AST Global Certification.

- Evaluated in person or Video Chat.

Age 15 to Start

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Fun Fitness Program for all Ages during CoronaVirus Quarantine 20 Day Challenge