JUNIOR U8-12 INDIVIDUAL HOME PROGRAMME - INTERACTIVE DOCUMENT AND Q&As THROUGH INSTAGRAM - Capital Football Federation
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INDIVIDUAL
HOME PROGRAMME
JUNIOR U8-12
INTERACTIVE DOCUMENT AND Q&As THROUGH INSTAGRAM
@_CAPFOOTBALL
INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Overview:
This home programme is to support the development of players in the Capital Football
federation. We have structured the home programme to cater towards Individual Technical Ball
Mastery, Physical Development, Mental and Performance Analysis of World’s Best Practice.
We recommend parents/older siblings work through this programme with the player(s),
especially where you see the “proud parent” symbol.
We have set up the programme for a 4-Week Block, and Capital Football recommends players
to complete the full Home Programme as a minimum base of training. We encourage players
to be proactive with planning their daily schedules, fitting the sessions around where they
would normally train and keeping a log of their workload across next 4 weeks (see next page).
This programme has been created to be completed individually and does not require any
contact with other players. We highly recommend that players maintain personal hygiene best
practice at all times.
Timings are a guideline - ultimately how much work you put in is up to you, but the more you
put in, the more you’ll get out of it! Lastly this programme is for ALL U8-U12 year olds and can
be adapted to suit the needs of all players.
Enjoy! And keep pushing yourself to be the best you can be!
HOME PROGRAMME THEMES
Technical Mental Skills Physical Video Analysis
Development Work Development Studying Best
Practice….
- Ball Mastery - Mindfulness - Running & Moving - Player Modelling
- Changes of Direction - Resilience - General Movement - Analysis
- Ball Control - Confidence Jogging, Skipping, - Technical Habits
- Turning with the ball - Support Playful individual - Technical Excellence
exercises. - Studying Kiwi Identity
Individual
Weekly Schedule: INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Week #1 Programme - March 23-March 29, 2020
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Off
Ball Mastery Running & Player Modelling General Ball Mastery Mental Skills
Exercises Moving Analysis Movement Exercises Mindfulness
45 mins 45 mins 30 mins 45 mins 45 mins 30 mins
Week #2 Programme - March 30-April 5, 2020
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Mental Skills Changes of Running & Technical Habits General Turning with the Social media
Direction Moving Analysis Movement ball challenge
Resilience Turning with the Ball Control Stay tuned on
balll instagram
30 mins 20 mins each 45 mins 30 mins 30 mins 20 mins each
Week #3 Programme - April 6-April 13 2020
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Off
Mental Skills Ball Mastery Running & Technical General Changes of
Exercises Movement Excellence Movement Direction
Confidence Ball Control
30 mins 45 mins 30 mins 30 mins 40 mins 25 mins each
Week #4 Programme - April 14-April 19 2020
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Off
Mental Skills Changes of Running & Kiwi Identity General Turning with the
Direction Movement Analysis Movement ball
Support Turning with the Ball Control
ball
30 mins 20 mins each 45 mins 60 mins 45 mins 25 mins each
ACTIVITY LOG INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Week #1 Programme - March 23-March 29, 2020 NAME:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Off
Tick off once
completed
Notes / records /
comments
Week #2 Programme - March 30-April 5, 2020
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week #3 Programme - April 6-April 13 2020
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Off
Week #4 Programme - April 14-April 19 2020
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Off
Ball Mastery INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Activity Total Time Rest Time Tempo
Free Dribble 5 Mins 1 Min Rest Start Slow &
Equipment:
Progress Speed
1 Ball
Inside – Outside 8 Mins 3 Min work – 1 Min Rest Medium to High
5 cones
Repeat x 2
Open Area
Sole Dribble 8 Mins 3 Min work – 1 Min Rest Medium to High
Repeat x 2
1v1 Moves 8 Mins 2 Min Work – 30 Secs High
Rest
Repeat x 3
Juggling 8 Mins 8 Mins Continuous Low
Weave Dribble 8 Mins 3 Min Work – 1 Min Rest Medium to High
Repeat x 2
Cool Down 5 Mins Continuous Low
Light Stretching
Totals 45 Mins Activity 5 Mins Cool Down
Free Dribble Inside-Outside Sole Dribble
Player Dribbles in a open area - Player Dribbles with 3 Touches Player Dribbles with the Sole of
Changing direction and keeping using the outside of their foot their foot to either side and then
control of the ball - use both feet and then takes a touch with their using the same foot, uses the
inside foot (Same Foot) and sole to go across from cone to
Switches feet plus repeats action cone (15 yards apart) and then
in opposite direction with the dribbles through the advanced
opposite foot cones at speed
1v1 Moves Juggling Weave Dribble
Player Dribbles towards the two Player Juggles the ball only with Player Dribbles and weaves
cones – As he player gets 2 yards their feet – Count how many ball through the cones, once past the
from the cones, the player contacts you can make without cones the player will change
performs a skill (ex. Scissors, the ball hitting the ground – Try speed through the gate – Use
Fakes, Feints) plus changes to switch feet after every ball Right Foot and Then Left foot
direction – Work with both feet/ contact
both directions
Challenge yourself - What can you do that’s new? How fast can you go?
What else can you add, adjust or reduce?
Changes of Direction INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Activity Total Time Rest Time Tempo
Free Dribble Start Slow &
5 Mins 1 Min Rest Equipment:
– Warm Up Progress Speed
1 Ball
Zig-Zag 3 Min work – 1 Min Rest 6 cones
8 Mins Medium to High
Dribble Repeat x 2 Open Area
Ladder 1 min Work – 1.5 Min Rest
8 Mins High
Dribble Repeat x 3
Figure 8 2 Min Work – 30 Secs Rest
8 Mins High
Dribble Repeat x 3
5 Mins Light
Cool Down Continuous Low
Stretching
Totals 25 Mins 5 Mins Cool Down 10 mins Warm Up
Activity
Zig Zag Dribble Ladder Dribble Figure 8 Dribble
Player dribbles in Zig Zag 4 Cones are set up – 5 yards Player dribbles in Figure 8
Direction – The player changes apart between the cones – Once Direction as outlined in diagram
direction at each cone and a player dribbles to a cone they above – Always dribble through
switches feet – Once player has change direction and return back the 2 cones and manipulate the
completed the zig-zag, they to the 1st Cone – After each time ball around the 2nd cone – After
dribble back to the front they return back to the 1st Cone, each Rep, switch dribbling foot
the player dribbles to the next
cone (1-2, 1-3, 1-4). iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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For videos & detail or new ideas head to iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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Challenge yourself - What can you do that’s new? How fast can you go?
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What else can you add, adjust or reduce?
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Ball Control INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Activity Total Time Rest Time Tempo
Free Dribble 5 Mins 1 Min Rest Start Slow &
Equipment:
Progress Speed
1 Ball
Aerial Control 8 Mins Continuous Medium
Wall / Rebounder
Wall Work 8 Mins Continuous Medium
Open Area
Juggling 8 Mins Continuous Low
Cool Down 5 Mins Continuous Low
Light Stretching
Totals 45 Mins Activity 5 Mins Cool Down 10 mins Warm Up
Aerial Control Wall Work Juggling
Player Kicks the ball up in the air Player uses the wall to rebound Player Juggles the ball only with
and must control the ball with the ball – Control with one foot their feet or thigh – Count how
their first touch – Try to keep the and pass with the other – Then many ball contacts you can make
exercise it continuous by using progress to one touch passing in without the ball hitting the
your feet to restart the repetitions a continuous tempo against the ground – Try to switch feet after
wall every ball contact – Then try to
To make it easier: go Left Foot - Left Thigh - Right
Can use a bounce in between Foot - Right Thigh & Repeat
kicks or a bounce to start it off.
Once you have a rhythm try to do
2 or 3 keep ups without a bounce
Challenge yourself - What can you do that’s new? How fast can you go?
What else can you add, adjust or reduce?
Turning with the ball INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Activity Total Time Rest Time Tempo
Free Dribble 5 Mins 1 Min Rest Start Slow &
Progress Speed
Equipment:
Double Box 10 Mins 1.5 min work - 1 min rest Medium to High
1 Ball
Repeat x 4
8 cones
Triangle 8 Mins 1.5 min work - 1 min rest Medium to High
Open Area
Repeat x 4
Star 8 Mins 1.5 min work - 1 min rest Medium to High
Repeat x 4
Cool Down 5 Mins Continuous Low
Light Stretching
Totals 45 Mins Activity 5 Mins Cool Down 10 mins Warm Up
Star
Double Box Triangle
Player across to opposite box – Player dribbles to the right side Set as per diagram – Player
Once arriving in the box, Player triangle point, once arriving at performs turns at every cone
turns and goes back to opposite the cone the player turns and within the STAR – Vary turns at
box & repeats – Work for 1.5 returns to the starting point and each cone – After completing the
mins & Rest for 1 Min – Repeat then turns and goes to the full circuit, player rest for 1 min &
Four Times opposite point of the triangle – repeat – Aim to get 4 repetitions
Work for 1.5 mins & Rest for 1
min – Repeat Four Times
Vary turns during the exercises:
- Cruyff Turn
- Outside Cut / Inside Cut
- Outside Twist / Inside Twist
- L Turn
- Stepover & Turn
- Other!
Challenge yourself - What can you do that’s new? How fast can you go?
What else can you add, adjust or reduce?
Mental Skills INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Pick & choose a couple of tasks to complete each week. If you like it, stick with it and build it into
your normal weekly routine!
Equipment:
Device
Mum / Dad
Week #1 - Mindfulness
Quiet Space
Pen & Paper
Task #1 Meditation
Download an app like CALM https://www.calm.com/, or HEAD SPACE https://www.headspace.com/
Learn how to meditate, to improve the quality of your sleep and to improve your mental health and emotional
well-being. Try out two/three examples across a few days to see what works for you.
Task #2 Communication
Call one team mate every day and support each other, inspire each other. You’re all in the same boat! Why not
start every morning and end every day with a call, or video call with your team-mates and inspire each other to
keep training, to stay well and to feel connected with and supported by each other.
Task #3 Yoga
Work on flexibility - stretching and preparing your body. There’s a lot of free and engaging Yoga videos on line for
example, https://www.youtube.com/watch?v=VaoV1PrYft4. Start with simple, easy, basic yoga, working within your
limits and in a few days, you’ll feel great.
Week #2 - Resilience
Task #1 Reflection
Reflect on a time when you were faced with a challenge, (eg not getting something you really wanted, working on
a school project with someone that wasn’t easy to work with, being sick for an extended period of time, joining a
new team, group or classroom)
Questions:
#1 What thoughts and behaviours did you show in those challenging times?
Split that list into thoughts and behaviours that where unhelpful, and helpful?
Explain why you’ve made that decision on each?
#2 What are three thoughts / behaviours you can use in the next challenging time that you face?
#3 What are some additional thoughts / behaviours that you could add in?
Eg seeking support or advice from a professional/adult.
Task #2 Stretch Challenge
Set a yourself a stretch challenge, something that you can’t do immediately but can practice until you get it!
For example 20 keep ups on the toilet paper challenge, don’t give up until you succeed. Film yourself doing the
toilet paper challenge & upload it & TAG Capital Football on Instagram, twitter or Facebook.
Could be a different sport that you test yourself out with, or a tough sudoku, knitting or learning a new language.
Mental Skills INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Equipment:
Device
Week #3 ≈
- Confidence Mum / Dad
Quiet Space
Pen & Paper
Task #1 X Factor
Write down your x factor as a footballer. If you’ve got some games that are clipped, create a playlist of your best x
factor in action. If you don’t have your own clips, find clips online of others doing it!
Task #2 Goal Setting
Write down your BHAG (big hairy ambitious goal). Where do you want to be in 5 years time. (GOAL)
Write down some smaller steps that will help you get there (PROCESS)
Write down how you can measure how you are tracking (TRACK)
Make a note/reminder on your wall for 3 months and 6 months time to see how you are going towards your goal!
Task #3 Visualisation
Close your eyes and envision your best & most positive football memory.
Have a think:
How did it sound, what was the environment like, how did it feel emotionally & in your muscles?
Why was it so good?
What made it memorable?
Write down how can you create that feeling again for yourself, or how you might create it for a teammate.
Week #4 - Support
Task #1 Design your own session
Think back to your favourite football trainings… When you had the BEST TIME EVER playing football.
Write/draw your favourite trainings and say WHY you enjoyed them so much. Then send it to your coach!
Maybe they’ll do that session again :)
Task #2 Identity
Who are you as a person and a footballer?
What positive attributes do you think your team mates and coaches see in you?
What do you want to be remembered by in the future?
eg good teammate, problem solver, kind, tricky & creative
Task #3 Support
Have a discussion with your Mum/Dad or both about how much it means to you to have them
take you to trainings & support you at your games.
Have a discussion with your Mum/Dad or both about what makes a great teammate.
Support 3 teammates with a pep talk, or positive affirmation or positive memory.General Movement INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Listen to your body – If you feel pain, Equipment:
Space & ball
stop the activity immediately
Mum / Dad
Statues Skater Hop Single Leg Stance
Run and listen - Level 1 Hop - Level 1 Ball throw - Level 1
Run and watch - Level 2 Ball hold and hop - Level 2 Thread the needle - Level 2
Hold the ball and listen - Level 3 Ball balance and hop - Level 3 Ground pass - Level 3
Hold the ball and watch - Level 4 Ball ground touch - Level 4 Volley pass - Level 4
Dribble the ball and Listen - Level 5 Ball Stretch - Level 5 Partner Challenge - Level 5
Plank Single Leg Hop Spiderman
Tunnel ball - Level 1 Hop forwards - Level 1 Stretch - Level 1
Leg ball roll - Level 2 Hop forwards & backwards - Level 2 Ball Taps - Level 2
Figure eight - Level 3 Lateral hop- Level 3 Crawling - Level 3
Hand to feet - Level 4 Multi directional hop - Level 4 Crawling & dribbling - Level 4
Ball extension - Level 5 Multi directional hop with ball - Level 5 Crawling with feet on ball - Level 5
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fit4football.co.nz/physical-
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conditioning/the-11/the-11-kids/
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iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiRunning & Moving #1 INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Listen to your body – If you feel pain, Equipment:
Space & ball
stop the activity immediately
Mum / Dad
Cones / Shoes /
objects
Warm up part 1 Warm up part 2
Moving in an area in as many ways as you can think of!
On a 7v7/9v9 pitch,
For example
With a ball jog slowly down the sidelines.
30 seconds jogging forwards
Dribble quickly (60%) across the goal lines,
30 seconds jogging backwards
3 Mins Continuous
30 seconds hopping on one leg
3 Mins Active Recovery
30 seconds moving like a shark
(juggling, slowly dribbling etc)
30 seconds moving like an ice skater/triple jumper
Repeat Two Times
30 seconds dribbling like messi (small steps)
Continue for 3 minutes
Get creative, use shoes or water bottles for cones, use dad or a washing basket as a
target player - add a ball in where you can, but remember a sprint is a maximal effort!
5m 10m 15m 20m
20m 5m
Agility 20m Sprints Repeated Sprints
Layout different items (cones/water Player passes the ball towards a Dribble to the 5m cone, stop it next
bottles/shoes) in a random order. square and then chases after it at a to the cone, race to the base line
full sprint. If you reach it before the and back. Dribble the ball from the
Parent gives player a signal “red square take a touch into the 5m cone to the 10m cone, stop it
cones” player must sprint as square and then score in a goal, next to the cone, race to the base
quickly as they can to all of the otherwise see if you can finish first line and back again, continue for
different items. 30 second rest time from the square! 15m and 20m
then go again with a different
signal “blue”. Continue for 5 mins 6 sprints (with 30 seconds rest Time it to see if you can beat your
between). Repeat Two Times previous score.
2 minutes rest, Repeat Three Times.
Ensure isolation this can be completed on any track/route/fieldRunning & Moving #2 INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Equipment:
Listen to your body – If you feel pain, Space & ball
Mum / Dad
stop the activity immediately
Cones / Shoes /
objects
Warm up
Play your favourite Tag game with mum / dad /
brother or sister
Play for 1 minute without a ball, the 2 minutes play
keep away, whoever has the ball tries to keep it, if
you steal it, keep it, or try and win the ball back
Get creative, use shoes or water bottles for cones, use dad or a washing basket as a
target player - add a ball in where you can, but remember a sprint is a maximal effort!
Multi Sport Obstacle Course Lap Post Run Alphabet Running
Layout different items (cones/water With mum and dad, get out Choose a path with your parents that
bottles/shoes) in a random order. around your neighbourhood, try you can go for a run on. On you jog.
jogging to one lamp-post, then, Try find something that begins with
Each item means a different sprint to the next, then walk one. each letter of the alphabet. You can
movement. Eg, must go in a circle take pictures of each thing, or write
around a pole, then pick up the Alternate between jogging, them down. Challenge a sibling or
shoe and throw it in a basket, then sprinting and walking each one family member to the same challenge
jump over the lines etc. and see what items they come across!
Time yourself going through the You have 20 minutes to complete your
obstacle course and see if you can Alphabet Run!
beat your score
Ensure isolation this can be completed on any track/route/fieldVideo Analysis INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Equipment:
Device
Mum / Dad
Task #1 - Player Modelling Analysis Quiet Space
Pen & Paper
Click on the below video link to begin task #1:
Lionel Messi - https://www.youtube.com/watch?v=MPeOx7PC4mo
Question #1 – What were 3 of your biggest learning’s from watching this video?
Question #2 – How can you apply these habits within when you play / train in your own team?
Question #3 – What are the three areas that you will keep or start doing based on what you’ve seen?
Task #2 - Technical Habits
Download the below videos to begin task #2
Kante Defending Skills – https://temp-hudlvid.s3.amazonaws.com/
641221/397180/535/5e6dc00cff032a08cc52f535/5e6dc00cff032a08cc52f535.mp4
Salah – Finishing Skills - https://temp-hudlvid.s3.amazonaws.com/641221/397180/15a/
5e6dba3015f5e00c302f515a/5e6dba3015f5e00c302f515a.mp4
Sane Dribbling Skills – https://temp-hudlvid.s3.amazonaws.com/
641221/397180/878/5e6dbc5e3df5f512fc98a878/5e6dbc5e3df5f512fc98a878.mp4
Question #1 – Describe each player that were highlighted with 3 words that describe their main strengths ?
Question #2 – List the top 5 areas for each habit (Defending, Finishing, Dribbling) ?
Question #3 – What are the three areas that you will keep or start doing based on what you saw in the clips ?Video Analysis INDIVIDUAL HOME PROGRAMME
JUNIOR U8-12
Equipment:
Device
Mum / Dad
Task #3 – Technical Excellence Space & Ball
Poster Paper
Task #1 Watch a bunch of NYRB Youth Programs Ball
Mastery Videos
Task # 2 Pick 3 moves that you can MASTER, take the
online video with you outside, film yourself and watch the
video. Practice, practice practice. Film yourself again, watch
the online video again. Practice, practice, practice.
Start slow, then practice on the move, then see if you can
do it against some opposition.
Youtube NYRB Youth Programs
Task #3 Bring it out in a game when the season gets Ball Mastery 1 is the easiest,
underway!
Ball Mastery 2, 3 or 4 get harder & harder
This move is called Hocus Pocus
Task #4 - Kiwi Identity
Download the below video to being task #4
Head to NZ Football and pick an All White or a Football Fern to study.
All Whites Player Profiles - https://www.nzfootball.co.nz/NATIONAL-TEAMS/All-Whites-1
Football Ferns Player Profiles - https://www.nzfootball.co.nz/NATIONAL-TEAMS/Football-Ferns-1
Task # 1 Spend 15 minutes finding out as much as you can about your All White/Football fern, favourite foods,
where they grew up, clubs they played for, why they love playing for NZ, favourite footballing memory and their
biggest achievement in sport. See if you can find a highlights package too!
Task #2 Watch the video below - Kiwi Identity. Describe what you see in the NZ teams.
How do they play? What are they REALLY good at? How do they score goals? Who are their key players?
If your All White/Football Fern features in the video, what is their X Factor (something they do really well)?
Kiwi Identity - http://www.hudl.com/notifications-tracking/tracker/BulkDownloadReady--0fb73fed-cbe0-496a-819a-cea21af1e742-13266025/
email/landing?forward=https%3A%2F%2Ftemp30d-apse2-
hudlvid.s3.amazonaws.com%2F956601%2F351558%2F16d%2F5e781e7b6899721414f6f16d%2F5e781e7b6899721414f6f16d.mp4
Task #3 Make a poster / picture / document on computer with all of the information
you’ve gathered about your All White or Football Fern
Then send it to comms@capitalfootball.co.nz or
tag us on instagram / facebook and we can share itYou can also read
