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www.libertyutd.com/rectraining

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 LIBERTY UNITED FÚTBOL CLUB 

 RECREATIONAL TRAINING GUIDE 

 

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 FIRST TOUCH 

 

Your FIRST TOUCH is the key to success in this game. Your first touch prepares you to play the game. Once you have control of the ball, then you make decisions. Control of the ball does not start when you make contact, but long before that. Control of the ball starts when you see the ball coming your direction. Ask yourself, "How will I gain control of this ball?" 

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 MAKING A RUN 

 

If you want to help when your teammate has possession of the ball, you need to MAKE A RUN. This will help to spread out the defense so that either your teammate with the ball has more space or you yourself can become an open target to receive a pass and then look for open space or open teammates.

 

To make a run you must first look at the field and find the open spaces. It's best to target your runs behind a defender but sometimes your teammate may need urgent help and you must make a run in front of the defender. You should aim to make your runs at an angle instead of a straight line forward.

 

If you're an attacker or striker, pacing in small semi-circles that line up even with the opponents backline (last line of defenders) while your teammates work to get the ball up to you will keep you on the ready, but remember to get on-sides (infront of the opponents' last defender) when your teammate is ready to pass! Your runs must contain urgency somewhere!

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 PASSING 

 

Passing is to purposefully and successfully move the ball from one player's possession  to another teammate's possession. In most cases when we make passes to our teammates, we are going to use the INSIDE OF YOUR FOOT to strike the ball. If you place your feet together, the "inside of your foot" is the side of your foot where your big toes are touching. "Strike the ball" means to make contact with the ball using your body.

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Your first step is to look at where you are going to be passing and aim at it with your eyes. Next, you will set down your plant-foot. Your "plant-foot" is the foot you stand on while your other foot strikes the ball. Your plant-foot should usually be planted shoulder-length distance off to the side of the ball, with your toes slightly ahead of the ball and pointed in the direction you are aiming. Once you've planted your foot, on the same leg, bend your knee. With your other foot you are going to strike the ball using the inside of your foot. The place to strike on the ball is on the opposite point of where you are aiming. Strike the ball by turning your foot 45 degrees outward, bend your knee, pull your leg back no more than 3 feet, then swing your leg forward making contact with the ball and the inside of your foot. Continue pushing your leg towards where you are passing. Now be ready to move...

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 DRIBBLING 

 

Dribbling is short passes between your own feet while you advance your position on the field. We use dribbling to make space for ourselves and for our teammates who don't have the ball as we move around the field. 

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  • Bend your knees and use the OUTSIDE OF YOUR FOOT to make light touches on the ball, pushing toward your destination when dribbling into open space.

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  • Bend your knees and use the INSIDE OF YOUR FOOT along with toe stops and crossovers to navigate through tight spaces.

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 DEFENDING 

 

Defending is what we do when we do not have possession of the ball. Although some positions require more defending than others, EVERY PLAYER plays defense! The objective on defense is to get the ball back into our teams' possession. The main things to remember with defending are to stay close to the person you are guarding and make contact with the ball first.

 

Defending happens whether the opponent in front of you has the ball or not. Always stay aware of ALL the players near you as they come and go. You want to force your opponents into making difficult passes and difficult decisions. 

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 SCORING GOALS 

 

To score goals, you must first learn how to shoot the ball. Shooting usually requires more power in your leg's swing than passes because not only do you have to get the ball into the net, but you have to get the ball passed the Goalkeeper guarding the net. Power, Path, & Placement are your 3 focus factors.

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To shoot the ball, first, point your toes as far as you can in the direction away from your knees. This position it what is referred to as "locking your ankle". You must do this as you approach to strike the ball for a shot. Trace an imaginary line (or feel for the bone) that goes from your big toe up to the intersection of your foot and leg. With the same motion as mentioned with passing, but instead use this top area of your foot to strike through the center of ball.

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 WINNING MENTALITY ​

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  • If you've done your absolute best, you've already won!

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  • Put everything you've got into your playing on the field

...and leave it there!!

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  • The real goal is to be better than you were yesterday!

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 DIETARY GUIDELINES ​

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-Feed your body electric foods (fresh fruits, vegetables, herbs, beans) 

 

-Avoid acidic foods (meats, fish, dairy, soda, coffee, processed juices)

 

-Mucus is the enemy. Know this. Trust this. Spit it out, always!

 

-Adopt an alkaline diet & learn to prepare and cook your own meals.

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-Drink lots of room temperature water everyday, but do not bloat yourself by drinking too much. Drinking cold water thickens your mucus and constricts blood vessels.

POSITION PROFILES

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STRIKER (ST)

    The STRIKER's main job is to put the ball into the back of the opponent's net, with whatever body part necessary (except the hands). The Striker is usually central, and is the head of the attack. When making a run, the STRIKER must stay in front of the opponents backline until a pass is made. Chances may not come often so the Striker works to be able to score from anywhere in the box, with any part of the body, in any type of situation…every time. 

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CENTER ATTACKING MIDFIELDER (CAM):

    The CAM is the tempo setter and will dictate how fast or slow the attack will move. Usually, the most skilled dribbler, passer, and opportunity creator plays this position. When our counter attack starts, everyone will look to the CAM to see if the team are making a quick dash towards the opponents goal. Vision, Wisdom, and Skill are the things that this position requires most.

 

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CENTER DEFENSIVE MIDFIELDER (CDM): 

    The CDM is the safety valve for our attack and the bridge between our backline and the CAM. When we are attacking, THE CDM collects and redistributes the ball behind the attack, also keeping any counter-attack attempts by opponents on one side of the field by providing coverage and making teammates aware of danger. The CDM must be great at passing and dribbling plus have the vision to make interceptions.

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CENTERBACKS (CB):

    The 3 CB’s make up what we at LUFC call the "IRON GATE”. These players are our backline and last line of defense before the GK. The IRON GATE is strong but also flexible, it must always hold the line and move forward together so the gate don’t break itself. CB's are quick thinking with the vision to spot attacking runs and adjust.

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GOALKEEPER (GK):

    The GoalKeeper stands between the goal posts and blocks shots from the other team. The GoalKeeper is the only one on the team allowed to use their hands to grab the ball and is only allowed to do so while inside their own penalty box. Goalkeepers will not only have to stop shots from the opposing team, but also need to be one the best at passing on the team. From the spot furthest back, the GK sees all of the spaces left open and vulnerable. The GK should be loud about telling teammates to make defensive adjustments and quiet about telling teammates to make offensive adjustments. Make them aware of the space and danger areas.

 

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