MOTASTICPLAYER
TECHNIQUE
PROGRAM
4 Week Technical Mastery.
Disclaimer Section
Copyright Notice:
No part of this report may be reproduced or
transmitted in any form whatsoever, electronic,
or mechanical, including photocopying,
recording, or by any informational storage or
retrieval system without expressed written,
dated and signed permission from the creator.
All copyrights are reserved.
Disclaimer:
The information provided in this guide is based
solely upon my experiences as well as research
and knowledge provided to me by other
mentors and coaches. The advice and tips given
in this program are meant for players who are
healthy. I am not a doctor so you should consult
your physician to insure tips given in this
program are appropriate for your individual
circumstances. If you have any health issues or
pre-existing conditions, please consult with your
physician before implementing any of the
information provided below. This product is for
informational purposes only and the creator
does not accept any responsibilities for any
liabilities.
PREFACE
INSIGHT:
The Tekkers Program is designed to target
the core elements of the game, a program
designed specifically to make you a better
player on the field.
Before we can improve our technique, we
first need to understand what is technique?
To break down technique in its simplest
elements it would be, the ability to pass; the
ability to control the ball; and the ability to
play the ball with both feet.
And if you really think about, when you
actually watch a proper match, 95% of the
game is spent passing the ball from one
player to the next.
Each player has the ability to control the ball,
pass the ball and use both feet.
1
PREFACE
INSIGHT:
These are the most important skills in the
game, and if you can target these skills first
you'll be able to improve your performance
and quite honestly dominate the pitch.
There is a huge misconception as to how the
game is really played, most players think that
they must do fancy skill moves because they
watch some skill videos on Youtube and
that’s simply not true.
When a scout or a good coach watches you
play, they are not looking for you to dribble
past 5 players, rather they are looking to see
if you can make the right decision using the
least amount of touches on the ball.
Believe it or not, the less touches you take
the smarter you look on the field. This
increases your speed of play because it forces
you to think about the next pass prior to
receiving the ball.
2
PREFACE
INSIGHT:
So you must re-program your mind to use
the least amount of touches and you can’t do
that if you haven’t mastered the ball.
To dial it home, I’ll give you an example.
Every player knows how to shoot, but it’s in
the details of the technique’s steps that
make your shot, a goal.
A player who understands the reasoning
behind the technique will be able to correct
themselves when their shot has no power or
if it went over the goal.
Same principle applies to player’s first touch,
passing abilities, etc.
You must culminate the ability to have total
control of the ball, with the primary object to
increase your speed of play.
3
PREFACE
INSIGHT:
In the next four weeks, not only will you
improve your abilities on the ball but also
gain confidence on the field because you
know exactly how to receive the ball, pass
the ball and most importantly use both feet.
The program will last 4 weeks and it's broken
down into 5 sessions, which can and should
be repeated as often as possible.
At the end of each session you will be
prompted to complete a full juggling routine
to help you maximize the number of touches
you get on the ball.
You can find access to the juggling routine as
well as the rest of the exercises in the drill
guide which can be found towards the end
of the e-book.
Before you begin the program you will need
a ball and a wall.
4
WEEK 1
CYCLE
MOTASTICPLAYER
WEEK 1: DAY 1
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
1 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 1: DAY 2
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
2 Touch Ground
Pass Alternate 2 100 60s
(Inside Foot)
2 Touch Ground Pass
Alternate
(Outside Foot Control 2 100 60s
to Inside Foot Pass)
2 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate 2 100 60s
(Knee to Inside Foot)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 1: DAY 3
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground
Pass Alternate 2 100 60s
(Inside Foot)
2 Touch Ground Pass
(Inside Foot Touch 2 100 60s
Across to Inside Foot)
2 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate (Chest to 2 100 60s
Inside Foot)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 1: DAY 4
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
2 Touch Ground
Pass Alternate 2 100 60s
(Inside Foot)
2 Touch Ground Pass
(Sole Roll to Inside 2 100 60s
Foot Pass)
1 Touch Air Pass
Alternate (Laces) 2 100 60s
2 Touch Air Pass
Alternate (Laces) 2 100 60s
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 1: DAY 5
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground
Pass Alternate 2 100 60s
(Inside Foot)
2 Touch Ground Pass
(Driven Passes / 2 50 60s
Zings)
1 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate
(Outside Foot Control 2 100 60s
to Inside Foot Pass)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 2
CYCLE
MOTASTICPLAYER
WEEK 2: DAY 1
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground
Pass Alternate 2 100 60s
(Inside Foot)
2 Touch Ground Pass
Across The Cone
(Inside Foot Touch Across 2 100 60s
to Inside Foot Pass)
1 Touch Air Pass
Alternate (Laces) 2 100 60s
2 Touch Air Pass
Alternate
(Laces Control to 2 100 60s
Inside Foot Pass)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 2: DAY 2
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
(Weak Foot) 2 100 60s
2 Touch Ground Pass
(Weak Foot) 2 100 60s
1 Touch Air Pass
(Weak Foot) 2 100 60s
2 Touch Air Pass
(Weak Foot) 2 100 60s
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 2: DAY 3
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
1 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 2: DAY 4
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
2 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
(Sole Roll to Inside 2 100 60s
Foot Pass)
1 Touch Air Pass
Alternate (Laces) 2 100 60s
2 Touch Air Pass
Alternate (Laces) 2 100 60s
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 2: DAY 5
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate 2 100 60s
(Knee to Inside Foot)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 3
CYCLE
MOTASTICPLAYER
WEEK 3: DAY 1
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
(Weak Foot) 2 100 60s
2 Touch Ground Pass
(Weak Foot) 2 100 60s
1 Touch Air Pass
(Weak Foot) 2 100 60s
2 Touch Air Pass
(Weak Foot) 2 100 60s
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 3: DAY 2
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
1 Touch Air Pass
Alternate (Laces) 2 100 60s
2 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate 2 100 60s
(Chest to Inside Foot)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 3: DAY 3
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
(Driven Passes / 2 50 60s
Zings)
1 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate
(Outside Foot Control 2 100 60s
to Inside Foot Pass)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 3: DAY 4
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
Across The Cone
(Inside Foot Touch Across 2 100 60s
to Inside Foot Pass)
1 Touch Air Pass
Alternate (Laces) 2 100 60s
2 Touch Air Pass
Alternate
(Laces Control to 2 100 60s
Inside Foot Pass)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 3: DAY 5
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
2 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
Alternate
(Outside Foot Control 2 100 60s
to Inside Foot Pass)
2 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate 2 100 60s
(Knee to Inside Foot)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 4
CYCLE
MOTASTICPLAYER
WEEK 4: DAY 1
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
(Driven Passes / 2 50 60s
Zings)
2 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate 2 100 60s
(Chest to Inside Foot)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 4: DAY 2
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
(Weak Foot) 2 100 60s
2 Touch Ground Pass
(Weak Foot) 2 100 60s
1 Touch Air Pass
(Weak Foot) 2 100 60s
2 Touch Air Pass
(Weak Foot) 2 100 60s
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 4: DAY 3
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
1 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
Across The Cone
(Inside Foot Touch Across 2 100 60s
to Inside Foot Pass)
1 Touch Air Pass
Alternate (Laces) 2 100 60s
2 Touch Air Pass
Alternate
(Laces Control to 2 100 60s
Inside Foot Pass)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 4: DAY 4
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
2 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
(Sole Roll to Inside 2 100 60s
Foot Pass)
1 Touch Air Pass
Alternate (Laces) 2 100 60s
2 Touch Air Pass
Alternate (Laces) 2 100 60s
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
WEEK 4: DAY 5
OBJECTIVE: BALL MASTERY
Note: Exercises Explained in Drill Guide
Exercises Sets Reps/Time Rest
Warm Up 1 10 mins 60s
2 Touch Ground Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Ground Pass
Alternate
(Outside Foot Control 2 100 60s
to Inside Foot Pass)
2 Touch Air Pass
Alternate (Inside Foot) 2 100 60s
2 Touch Air Pass
Alternate 2 100 60s
(Knee to Inside Foot)
Juggling
1 Drill Guide 60s
Routine
Static
1 10 mins END
Stretches
DRILL
GUIDE
MOTASTICPLAYER
COMMON
EXERCISES
BENEFITS OF WARM-UPS
A great warm-up is essential to prepare the
body for activity and focus the mind for what
lies ahead. As an illustration, the benefits of
warming up include:
A reduced risk of injury
An increase in range of motion
An increase in body temperature
Activation of the cardiovascular and
respiratory systems
Improved focus
On a physiological level, a warm-up prepares
the body’s cardiovascular system for the
impending work load by increasing the heart
rate and dilating blood vessels to the skeletal
muscles. This allows the body to transport the
nutrients muscles need for training activities.
In addition, warming up is beneficial for
mental preparation. It provides an opportunity
to clear the mind and focus on the task at
hand. With this in mind, a warm-up sets the
tone for training and games.
31
COMMON
EXERCISES
1. WARM-UP
A 10 minute dynamic warm-up will be
performed prior to starting the workout.
Place two cones 10m apart to use as
indicators. You will be performing the
exercises up and down the two cones.
Warm-Up Routine:
1. Light Jog (2X)
2. High-Knees
3. Butt Kicks
4. Open The Gate
5. Close The Gate
6. Forward High Kick
7. Backward High Kick
8. Side Kick
9. Lunges
10. Side Shuffle
11. 75% Sprint
12. 100% Sprint (2X)
32
COMMON
EXERCISES
2. STATIC STRETCHES
A 10 minute cool down at the end of your
workouts will consist of static stretches. Not
only can static stretching improve your
flexibility and range of motion, it can also
help your muscles recover faster after a
workout, leading to less pain and stiffness.
Static stretching is a great way to release
stress and tension in your muscles, which
can help you feel more relaxed.
Stretching Routine:
1. Standing Quad Stretch
2. Calf Stretch
3. Lunge Stretch
4. Butterfly Stretch
5. Seated Hamstring Stretch
6. Sitting Single Leg Hamstring Stretch
7. Cobra Stretch
You can also incorporate any stretches that
target the calf, hamstring, groin, hip flexors,
quads, back, or the abdomen.
33
COMMON
EXERCISES
3. JUGGLING ROUTINE
The juggling routine will performed at the
end of each session.
Please follow the routine laid out below:
Exercises Sets Reps/Time Rest
Laces
1 50 30s
Alternate
Inside Foot
1 50 30s
Alternate
2 Laces
1 50 30s
2 Knees
2 Inside
1 50 30s
2 Knees
2 Laces
1 50 30s
2 Head
Head
1 50 30s
Bounce
Note: You can also find the description for each
juggling technique in the Drill Guide.
34
GROUND
PASSES
MOTASTICPLAYER
GROUND
PASSING
1. 1 TOUCH GROUND PASS ALTERNATE
(INSIDE FOOT)
Use your inside foot to pass the ball to the wall,
and as the ball returns, use your other foot to hit
the ball back against the wall. Then repeat motion.
2. 2 TOUCH GROUND PASS ALTERNATE
(INSIDE FOOT)
Use your inside foot to pass the ball to the wall,
and as the ball returns take a touch to control the
ball and a second touch to hit the ball back
against the wall. On the second time control the
ball with your other foot and take a second touch
to hit it back against the wall. Then repeat motion.
3. 2 TOUCH GROUND PASS ALTERNATE
(OUTSIDE FOOT CONTROL TO INSIDE FOOT PASS)
Use your inside foot to pass the ball to the wall,
and as the ball returns take a touch with your
outside foot to control the ball and using the same
foot take a second touch to hit the ball against the
wall. Then repeat the motion for the other foot.
35
GROUND
PASSING
4. 2 TOUCH GROUND PASS ALTERNATE (INSIDE
FOOT TOUCH ACROSS TO INSIDE FOOT PASS)
Use your inside foot to pass the ball to the wall,
and as the ball returns, take a touch with your
inside across and pass the ball using your
opposite foot.
Then as the ball returns, take a touch with the
same foot across and pass the ball using your
other foot.
5. 2 TOUCH GROUND PASS ALTERNATE
(SOLE ROLL TO INSIDE FOOT PASS)
Use your inside foot to pass the ball to the wall,
and as the ball returns do a sole roll to control the
ball and a second touch with your opposite foot
to hit the ball back against the wall.
As the ball returns use the same foot you passed
with to sole roll to the other side and pass the ball
using your other foot.
36
GROUND
PASSING
6. 2 TOUCH GROUND PASS ALTERNATE
(DRIVEN PASSES / ZINGS)
Move 15 to 20 feet away from the wall before you
begin. Then hit 50 driven passes while alternating
between your feet. If you don't know how to
perform the zing click here to watch a F2 tutorial.
7. 1 TOUCH GROUND PASS ALTERNATE
(WEAK FOOT)
Using only your weak foot continue passing against
the wall using one touch.
8. 2 TOUCH GROUND PASS ALTERNATE
(WEAK FOOT)
Using only your weak foot, take one touch to
control the ball and a second to pass the ball
against the wall.
37
AIR
PASSES
MOTASTICPLAYER
AIR
PASSING
1. 1 TOUCH AIR PASS ALTERNATE
(INSIDE FOOT)
Use your inside foot to pass the ball to the wall
while keeping the ball in the air. As the ball returns
hit the ball with your opposite foot. It's almost as if
your juggling with the wall.
2. 2 TOUCH AIR PASS ALTERNATE
(INSIDE FOOT)
Use your inside foot to pass the ball to the wall
while keeping the ball in the air. As the ball
returns, take one touch to control the ball and
then a second to hit the ball against the wall.
Then repeat the motion with your other foot,
while keeping the ball in the air as you switch feet.
3. 2 TOUCH AIR PASS ALTERNATE
(KNEE TO INSIDE FOOT)
Use your inside foot to pass the ball to the wall,
and as the ball returns take a touch with your knee
foot to control the ball and using the same foot
take a second touch to hit the ball against the wall.
Then repeat the motion for the other foot while
keeping the ball in the air.
39
AIR
PASSING
4. 2 TOUCH AIR PASS ALTERNATE
(CHEST TO INSIDE FOOT)
Use your inside foot to pass the ball to the wall,
and as the ball returns take a touch with your
chest to control the ball and using the same foot
take a second touch to hit the ball against the wall.
Then repeat the motion for the other foot while
keeping the ball in the air.
5. 2 TOUCH AIR PASS ALTERNATE
(OUTSIDE FOOT TO INSIDE FOOT PASS)
Use your inside foot to pass the ball to the wall,
and as the ball returns take a touch with your
outside foot to control the ball and using the same
foot take a second touch with your inside to hit the
ball against the wall. Then repeat the motion for
the other foot while keeping the ball in the air.
6. 1 TOUCH AIR PASS ALTERNATE (LACES
Use your laces to pass the ball to the wall while
keeping the ball in the air. As the ball returns hit
the ball with your opposite foot (laces). You're
essentially juggling against the wall only using your
laces, while alternating your feet.
40
AIR
PASSING
7. 2 TOUCH AIR PASS ALTERNATE (LACES)
Use your laces to pass the ball to the wall while
keeping the ball in the air. As the ball returns, take
one touch to control the ball and then a second to
hit the ball against the wall. All while using your
laces. Then repeat the motion with your other foot,
while keeping the ball in the air as you switch feet.
8. 2 TOUCH AIR PASS ALTERNATE
(LACES CONTROL TO INSIDE FOOT PASS)
Use your laces foot to pass the ball to the wall, and
as the ball returns take a touch with your laces to
control the ball and using the same foot take a
second touch with your inside to hit the ball
against the wall. Then repeat the motion for the
other foot while keeping the ball in the air.
9. 1 TOUCH AIR PASS ALTERNATE
(WEAK FOOT)
Using only your weak foot continue passing against
the wall using one touch, while keeping the ball in
the air.
41
AIR
PASSING
10. 2 TOUCH AIR PASS ALTERNATE
(WEAK FOOT)
Using only your weak foot, take one touch to
control the ball and a second to pass the ball
against the wall.
42
JUGGLING
EXERCISES
MOTASTICPLAYER
JUGGLING
EXERCISES
1. LACES ALTERNATE
Using your laces, juggle the ball while keeping
the height of the ball near waist level.
2. INSIDE FOOT ALTERNATE
Using your inside feet, juggle the ball while
keeping the height of the ball near waist level.
3. 2 LACES 2 KNEES
Juggle the ball twice with your laces (alternate)
and twice with your knees while alternating,
meaning the ball should go from your left laces
to right laces to your left knee and then to your
right knee.
4. 2 INSIDE 2 KNEES
Juggle the ball twice with your inside (alternate)
and twice with your knees while alternating,
meaning the ball should go from your left inside
to right inside to your left knee and then to your
right knee.
44
JUGGLING
EXERCISES
5. 2 LACES 2 HEAD
Juggle the ball twice with your laces (alternate)
and twice with your head while alternating,
meaning the ball should go from your left laces
to right laces then straight up to your head
followed by 2 head bounces.
6. HEAD BOUNCE
Juggle the ball with your head while keep each
bounce less than 1 foot above your head.
45