COMPLETE SOCCER DEVELOPMENT PROGRAM
Technical Curriculum + Level 1 Athletic Foundation
Program Structure
The program combines a progressive 5-tier soccer technical curriculum with a 4-week Level 1 physical foundation. Complete
each technical Tier for one full month before progressing to the next Tier. The Level 1 physical program runs for 4 weeks.
Weekly Schedule
Day Soccer Focus Physical Focus
Monday Ball Mastery Full Body
Tuesday Passing & Receiving Speed + Plyometrics
Wednesday 1v1s Full Body
Thursday Passing & Receiving Speed + Plyometrics
Friday Ball Mastery Full Body
Saturday Dribbling & Shooting Recovery & Mobility
Sunday — Recovery & Mobility
PART 1 — TECHNICAL SOCCER CURRICULUM
Progression Rule: Spend exactly one month performing each Tier's drills before graduating to the next Tier.
Ball Mastery — Mondays & Fridays
Tier 1 — Month 1: Toe Taps; Stepovers; Scissors; La Croqueta; Sole Rolls; Cruyff Turns
Tier 2 — Month 2: Outside Cuts; Single Leg Inside Outside; Inside Push Pull; Laces Push Pull; Sole Roll Stops; Single Leg
V Cuts; Sole to Heel Cuts
Tier 3 — Month 3: 3 Point Push Pulls; Ronaldo Chops; Ronaldinho Rolls; U's; Elasticos; Sole Roll Snap; Stepover to La
Croqueta
Tier 4 — Month 4: Sole Roll Inside Outside; Roll to La Croqueta; 2 Foot V-Cut; Inside Stepover to Stop; Single Leg
Squares; L Drags; V Cut Exchange
Tier 5 — Month 5: L Drag Exit; Sole Roll Stop to Double Stepover; Sole Roll Stepover; Inside Touch Stepover to Chop; Sole
Roll to V Cut; V Cut to L-Drag; La Croqueta to Lace Push; Inside Touch Stepover
Passing & Receiving — Tuesdays & Thursdays
Tier 1: 1-touch single foot — 50 × 3 each foot; 1-touch — 50 × 3; 2-touch single foot — 30 × 2 each foot; 2-touch — 30 × 3;
2-touch half volleys single foot — 10 × 3 each foot; 2-touch half volley — 10 × 3
Tier 2: Alternate 1-cone inside foot touch — 20 × 3; Outside foot touch alternate — 20 × 3; Back foot touch alternate — 20 ×
3; Half volleys single foot, 1 bounce pass back — 20 × 3 each foot; Half volleys, 1 bounce pass back — 20 × 3
Tier 3: Single foot sole roll to pass — 50 × 3; Sole Roll — 20 × 3; 2-touch single foot — 20 × 3; 2-touch — 20 × 3; 1-touch
single foot — 20 × 3 each foot; 1-touch — 20 × 3
Tier 4: Inside Line — 5 × 3; Outside Line — 5 × 3; Back Foot Line — 5 × 3; Chest Volley Keepy Ups single foot — 20 × 3
each foot; Chest Volley Keepy Ups — 20 × 3; Side foot keepy ups single foot — 10 × 3 each foot; Side foot keepy ups — 10
×3
Tier 5: Diag Touch — 20 × 3; Ladder single foot — 5 × 3; Ladder — 5 × 3; Straight Line — 2 × 4; Inside Control — 20 × 3;
Outside Control — 20 × 3; Laces Control — 20 × 3
1v1s — Wednesdays
Setup: Done with cones. Movement Mastery: 30 reps each; rest 30 seconds before next pattern. Timed Drills: 1-minute reps
× 3 sets each; rest 1 minute between sets.
Tier 1: Movement: Double stepover to side; Single stepover to side; Elastico; Inside Outside; Ronaldo Chop. Timed: Gated
1v1s; Cone weave 1v1s; Juggle to 1v1.
Tier 2: Movement: Right double stepover to single stepover to side; Single left stepover to double stepover to side;
Elasticos; Inside outsides; Ronaldo Chops. Timed: Gated 1v1s; Cone weave 1v1s; Juggle to 1v1.
Tier 3: Same movement mastery as Tier 2. Timed: Gated 1v1s + Freestyle; Cone 1v1s + Freestyle; Juggle 1v1s +
Freestyle.
Tier 4: Same movement mastery as Tier 2/3. Timed: Gated 1v1s to diagonal freestyle; Cone weave 1v1s to diagonal
freestyle; Juggle 1v1s to diagonal freestyle.
Tier 5: Same movement mastery as Tier 2/3/4. Timed: Gated 1v1s to close diagonal freestyle; Cone weave 1v1s to close
diagonal freestyle; Juggle 1v1s to close diagonal freestyle.
Dribbling & Shooting — Saturdays
Tier 1: Close Speed Touches — 5 each foot; Cone weave to shot — 5 each foot; Double foot weave to shot — 8 total, finish
4 each foot.
Tier 2: Diagonal Weave Finish — 5 each foot; The Elastic Band — 5 each foot shot; The Box — 4 each foot.
Tier 3: X Box — 4 each way; Small T — 4 each way; Diamond — 4 each foot, go 2× each way.
Tier 4: Big T Right — 6 total, 3 each way for finish; Big T Left — 6 total, 3 each way for finish; Target — 6 total, 3 each way
for finish.
Tier 5: Hexagon — 6 total, 3 finishes each foot; Hexagon Advanced — 6 total, 3 finishes each foot; Hexagon Slalom — 6
total, 3 finishes each foot.
PART 2 — LEVEL 1 ATHLETIC FOUNDATION
Level: Level 1 (Beginner)
Goal: Build athletic foundation, functional strength, speed, and plyometric power.
Duration: 4 weeks.
Monday — Full Body (Upper, Core & Lower)
Lower Body: Wall Stride — 1 × 20 each side; Single Leg Stand — 2 × 30–60 sec each side; Slouching Split Squat — 2 × 8
each side; Foam Roller Bridge — 2 × 30–60 sec each side.
Core: Wall Deadbug Hold — 2 × 3–6 breaths; Mini Plank Clock — 2 × 1 clock each side.
Upper Body: Double Arm Down Dog — 2 × 6–12; Wall Push Ups — 2 × 5–15.
Tuesday — Speed + Plyo Work
Plyometrics: Double Leg Rotational Pogo — 2 × 15–30; Double Leg Forward Pogo — 2 × 15–30.
Speed: A Series (5 yards) — 2 sets of every drill; 10 Yard Sprints — 2 × 5 reps; 1 minute rest between reps.
Wednesday — Full Body (Upper, Core & Lower)
Lower Body: Hamstring Hip Thrust — 2 × 10 each side; Jefferson Split Squat — 2 × 6–10 each side; Long Lever Hamstring
Bridge — 2 × 30–60 sec.
Core: Supine Breathing & Reaching — 2 × 5; Superman X Cross Connect — 2 × 6 each side; Half Kneeling Reaches (2
positions) — 1 × 2 each position, slightly weighted.
Upper Body: First Knuckle Push Up — 2 × 6–12; Closed Knuckle Push Ups — 2 × 6–8; Wall Pogo — 2 × 10–20 each side.
Thursday — Speed + Plyo Work
Plyometrics: Double Leg Pogo — 1 × 10 each variation; Stationary Single Leg Hops — 1 × 30–60 sec each side.
Speed: B Series (5 yards) — 2 sets of each drill; 20 Yard Sprints — 1 × 3 reps; 2 minutes rest between reps.
Friday — Full Body (Upper, Core & Lower)
Lower Body: Copenhagen Plank — 2 × 6–10 each side; Lunge Clock — 3 × 3 rounds each leg.
Core: Supine Cross Connect — 2 × 30–60 sec each side; Breathing Reaches for Back Ribs — 1 × 12–16; Crawling
Cat-Cow — 2 × 5.
Upper Body: Alternate Arm Spirals — 1 × 30–60 sec; Single Arm Down Dog — 2 × 12 each side; Push Up to Down Dog —
2 × 6–12.
Saturday & Sunday — Recovery & Mobility
Feet Focus: Toe Lift Sequences — 1 × 5–10 each variation; Heel Elevated Towel Curl — 1 × 1 min; Floating Heel Balance
with Toe Smash — 1 × 1 min.
Rest of Body: Pelvic Tilts — 1 × 20; Rock Back Breathing — 1 × 10 breaths; 90/90 Transitions — 1 × 20 each side; Lower
Body Roll — 1 × 4 each side; Learning Exhale & Closing Front Ribs — 2 × 5; T-Spine Rotation — 1 × 30–60 sec each side;
Rock & Rolls — 2 × 5; Upper Body Roll — 2 × 5 each side; Arm Swings — 1 × 30–60 sec.
Training Note: The technical curriculum progresses by month, while Level 1 physical training is performed for 4 weeks. Adjust volume if
fatigue, soreness, or other sports/team commitments significantly increase the total training load.