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

 

 

  

 

 

 

 

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


  1. TOCA – Touch top of the ball with toes and step behind the ball
  2. Jamaican – Roll with the sole (ankle swivel) across the body back and forth with both feet
  3. THE 360 – Circle the ball with the toes around your body, switch directions
  4. 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)
  5. GEG – Pull with the toes and push with the instep same foot
  6. INSTEP GEG – Pull with the toes and push with laces same foot
  7. OUTSTEP GEG – Use toes and pull back diagonally and push with the outside diagonally forward (same foot)
  8. 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
  9. 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
  10. 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
  11. OUTSIDE TOUCHES – Reach around opposite of the ball with the outside of foot and touch (alternate feet)
  12. 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

 

 

  1. GEG BACKWARDS – With the toes and push with the instep same foot moving backwards
  2. INSTEP GEG FORWARDS – Pull with the toes and push with laces same foot moving forward
  3. IRISH GIG – Pull across the body and push with the outside of the same foot (alternate feet)
  4. 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)
  5. 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)
  6. ALPHA – Is a JAMAICAN with a STEPOVER in front of the ball as it crosses to the other foot
  7. ALPHA II – Same as ALPHA but with a touch forward and pull back with the other foot
  8. PULL & GO – Same as the OMEGA but take a step after you push the ball to the side
  9. PULL AND PUSH – Same as the OMEGA but push with outside of the foot and step
  10. 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:

  1. Body feel and control, in neutral-ness
  2. Attack and defense capability
  3. Ease and comfort in redirection
  4. Application of efficient leverage during movement
  5. 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


Contact 407-494-6104 for This email address is being protected from spambots. You need JavaScript enabled to view it.

 

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