Tecumseh Soccer Club #PlayAtHome Training Plan (Week 5 - Week 9)

Tecumseh Soccer Club
#PLAYATHOME PROGRAM
WEEK 5 April 20, 2020
WEEK 6 April 27, 2020
WEEK 7 May 4, 2020
WEEK 8 May 11, 2020
WEEK 9 May 18, 2020

#PLAYATHOME
WEEK 5 – WEEK 9 TRAINING PLAN
Tecumseh Soccer Club has organized the following #PlayAtHome schedule for Week 5 –
Week 9 with a “build your own” training plan format. We believe in empowering each and
every young member of TSC to take ownership of their daily activities and overall
development. Please see the age appropriate weekly plans below and corresponding
exercises on the following pages. #OwnYourDevelopment
We have arranged each week to correspond with the available #WeTrainTogether Live!
Training. We are aware of the popularity of this training and designed each weekly plan with
the ability to substitute a Live! training sessions in place of their technical exercises.
Please continue to follow up with questions and/or feedback about the program.
Thank you,
Tecumseh SC
Contact your individual coach or club directors with questions:
Directors@TecumsehSoccerClub.com
UNDER 6 – UNDER 9 #PLAYATHOME WEEKLY TRAINING PLAN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
JOIN US @
10:30 AM for
LIVE!
TRAINING via
ZOOM or
YOUTUBE
Ball Juggling
(5-10 Minutes)
Physical
Activity
(20 Minutes)
Ball Juggling
(5-10 Minutes)
Physical
Activity
(20 Minutes)
Ball Mastery
(25 Minutes)
Journal
Reflection Q1
(5-10 Minutes)
Changes of
Direction
(25 Minutes)
Journal
Reflection Q3
(5-10 Minutes)
Journal
Reflection Q3
(5-10 Minutes)
Motivated/
Advanced Players
are welcome to try
the Monday/
Wednesday U10-
U12 LIVE! Training
Motivated/
Advanced Players
are welcome to try
the Monday/
Wednesday U10-
U12 LIVE! Training

#PLAYATHOME
WEEK 5 – WEEK 9 TRAINING PLAN
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Ball Juggling
(5-10 Minutes)
Physical
Activity
(30 Minutes)
Ball Juggling
(5-10 Minutes)
Physical
Activity
(30 Minutes)
Ball Juggling
(5-10 Minutes)
Ball Mastery
+Wall Work
(30 Minutes)
Journal
Reflection Q1
(5-10 Minutes)
Changes of
Direction
(30 Minutes)
Journal
Reflection Q2
(5-10 Minutes)
Ball Control or
Turning Moves
(30 Minutes)
Can replace with
LIVE! Training
@ 6:30 PM via
ZOOM/YouTube
Can replace with
LIVE! Training
@ 6:30 PM via
ZOOM/YouTube
Journal
Reflection Q3
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Warm Up
(5-10 Minutes)
Motivated/
Advanced Players
are welcome to try
the Friday and/or
Sunday U18+
College/University
LIVE! Training
@ 3:00 PM
Warm Up
(5-10 Minutes)
Physical
Activity
(35 Minutes)
Ball Juggling
(5-10 Minutes)
Physical
Activity
(35 Minutes)
Ball Juggling
(5-10 Minutes)
Ball Juggling
(5-10 Minutes)
Journal
Reflection Q1
(5-10 Minutes)
Ball Mastery
+Wall Work
(35 Minutes)
Journal
Reflection Q2
(5-10 Minutes)
Changes of
Direction
(35 Minutes)
Ball Control or
Turning Moves
(35 Minutes)
Can replace with
LIVE! Training
@ 6:30 PM via
ZOOM/YouTube
Can replace with
LIVE! Training
@ 6:30 PM via
ZOOM/YouTube
Journal
Reflection Q3
(5-10 Minutes)

#WETRAINTOGETHER
Daily Live Training Schedule

#WETRAINTOGETHER
WINDSOR-ESSEX COUNTY - DAILY LIVE SOCCER TRAINING
BROUGHT TO YOU BY TECUMSEH SC #PLAYATHOME PROGRAM
A collaborative initiative for ALL Windsor-Essex County’s soccer family! Tecumseh SC has
launched #WETRAINTOGETHER as the next step in our #PlayAtHome program, providing
regularly scheduled live training sessions to assist and empower players in their routine.
TSC Technical Staff, Coaches, Collaborators and Special Guests will lead daily live training
sessions, available to players and accessible to everyone online (via private ZOOM room
registration or YouTube Live!).
REGISTER via ZOOM for Live, Interactive Training Sessions here:
https://zoom.us/meeting/register/u5EpfumqrjspFvgClH0vrKYTku7FyaXeYA
or LIVE STREAM via the Tecumseh Soccer Club YouTube Live! Channel:
https://www.youtube.com/channel/UCBRtVEmlZ2N8ZOjtLqLwUFw
#WETRAINTOGETHER Weekly Schedule (We Continue Live! until we go Outside!)
Additional sessions may be added for goalkeepers and grassroots in
upcoming weeks. Contact TSC Technical Staff with any questions:
DAY TIME AGE GROUP
MONDAY 6:30 PM Under 10 - Under 12 (Boys and Girls)
TUESDAY 6:30 PM Under 13 - Under 17 (Boys and Girls)
WEDNESDAY 6:30 PM Under 10 - Under 12 (Boys and Girls)
THURSDAY 6:30 PM Under 13 - Under 17 (Boys and Girls)
FRIDAY 3:00 PM U18+ College/University (Men and Women)
SATURDAY 9:30 AM Goalkeeper Training (All ages)
SATURDAY 10:30 AM U6 - U9 and Recreational (Boys and Girls)
SUNDAY 3:00 PM U18+ College/University (Men and Women)

#OwnYourDevelopment
Ball Mastery Exercises

Activity Total Time Rest Time Tempo
Free Dribble 5 Mins 1 Min Rest
Start Slow & Progress
Speed
Inside – Outside 8 Mins
3 Min work – 1 Min Rest
Repeat Twice
Medium to High
Sole Dribble 8 Mins
Repeat Twice
Medium to High
1v1 Moves 8 Mins
2 Min Work – 1 min rest
Repeat Three times
High
Juggling 8 Mins 8 Mins Continuous Low
Weave Dribble 8 Mins
3 Min Work – 1 Min Rest
Repeat Twice
Medium to High
Evasion 8 Mins
45 sec work – 30 sec rest
Repeat Six Times
High
Weak Foot – Strong Foot 8 Mins
Repeat Six Times
High
Around the world 8 Mins
Repeat Four Times
Medium
Ball Mastery Training Overview
Choose the exercises for your session today
Equipment:
1 Ball
5 Cones
Open Area (Indoor or Outdoor)

Free Dribble
Player Dribbles in a open area - Changing
direction and keeping control of the ball
– Use both feet
5 Minutes
Inside-Outside
Player Dribbles with 3 Touches using the outside of
their foot and then takes a touch with their inside foot
(Same Foot) and Switches feet plus repeats action in
opposite direction with the opposite foot
8 Minutes
Sole Dribble
Player Dribbles with the Sole of their foot to either
side and then using the same foot, uses the sole
to go across from cone to cone (15 yards apart)
and then dribbles through the advanced cones at
speed
8 Minutes
1v1 Moves
Player Dribbles towards the two cones – As he
player gets 2 yards from the cones, the player
performs a skill (ex. Scissors, Fakes, Feints)
plus changes direction – Work with both
feet/both directions
8 Minutes
Juggling
Player Juggles the ball only with their feet – Count
how many ball contacts you can make without the
ball hitting the ground – Try to switch feet after
every ball contact
8 Minutes
Weave Dribble
Player Dribbles and weaves through the cones,
once past the cones the player will change speed
through the gate – Use Right Foot and Then Left
foot
8 Minutes

Evasion
Set up cones in a staggered shape (very
tight & close together) – Player dribbles
and evades the cones using various ball
manipulation skills – Use both feet & use
different surfaces
8 Minutes
Weak Foot – Strong Foot
Player dribbles and changes direction at each
cone (shaped in a diamond). When dribbling,
player only uses their weak foot for 4 repetitions
(2x both directions) and then switches for 4
repetitions with strong foot. Challenge yourself
to go as fast as you can while maintaining
control.
8 Minutes
Around the
World
Player sets up 3 Cones tight together in a
line – Player must dribble backwards
using their sole and go around the line of
cones – Challenge yourself to count how
many times you can around the cones in
45 seconds – Try to beat your record
every time
8 Minutes

#OwnYourDevelopment
Change of Direction Exercises

Free Dribble – Warm Up 5 Mins 1 Min Rest
Speed
Zig-Zag Dribble 8 Mins
Repeat Twice
Medium to High
Ladder Dribble 8 Mins
1 min Work – 1.5 Min Rest
Repeat Three times
High
Figure 8 Dribble 8 Mins
2 Min Work – 30 Seconds
Rest
Repeat Three times
Medium to High
360 Degree 8 Mins
30 Seconds work – 15
Seconds Rest
Repeat 6 Times
High
“X” Dribble 8 Mins
Seconds Rest
Repeat 6 Times
High
4 Gates 8 Mins
Seconds Rest
Repeat 6 Times
High
Changes of Direction Overview
Equipment:
1 Ball
8 Cones

Zig Zag Dribble
Player dribbles in Zig Zag Direction – The
player changes direction at each cone
and switches feet – Once player has
completed the zig-zag, they dribble back
to the front
8 Minutes
Ladder Dribble
4 Cones are set up – 5 yards apart
between the cones – Once a player
dribbles to a cone they change direction
and return back to the 1st Cone – After
each time they return back to the 1st
Cone, the player dribbles to the next
cone (1-2, 1-3, 1-4).
8 Minutes
Figure 8
Player dribbles in Figure 8 Direction as
outlined in diagram above – Always
dribble through the 2 cones and
manipulate the ball around the 2nd cone –
After each Rep, switch dribbling foot
8 Minutes
360 Degree
Player dribbles in Figure 8 Direction as
outlined in diagram above – Always
dribble through the 2 cones and
manipulate the ball around the 2nd cone –
After each Rep, switch dribbling foot
8 Minutes

“X” Dribble
Player in the sequence shown in the
diagram (1-4).
At each corner of the square, the player is to
perform a change of direction (Chop or
Turn). Repeat 10 Times & Use both feet.
8 Minutes
4 Gates
Player Dribbles through the gate and
Changes Direction/Speed to attack another
gate – Change up the pattern of the 4 Gates
you dribble through and track your time –
Repeat 10 Times & Use both feet.
8 Minutes

#OwnYourDevelopment
Ball Control Exercises

Speed
Aerial Control 8 Mins Continuous Medium
Wall Work 8 Mins Continuous Medium
Juggling 8 Mins
Continuous
Low
Aerial Challenge - Outdoor 8 Mins Continuous Low
First Touch Challenge 8 Mins
3 Mins Work – 1 Min Rest
Repeat Twice
Medium
Rebounder 8 Mins
3 Mins Work – 1 Min Rest
Repeat Twice
Medium
Ball Control Overview
Equipment:
1 Ball
Wall or Rebounder

Aerial Control
Player Kicks the ball up in the air and
must control the ball with their first touch
– Try to keep the exercise it continuous
by using your feet to restart the
repetitions
8 Minutes
Wall Work
Player uses the wall to rebound the ball
– Control with one foot and pass with the
other – Then progress to one touch
passing in a continuous tempo against
the wall
8 Minutes
Juggling
Player Juggles the ball only with their feet or thigh
– Count how many ball contacts you can make
without the ball hitting the ground – Try to switch
feet after every ball contact – Then try to go Left
Foot  Left Thigh  Right Foot  Right Thigh &
Repeat
8 Minutes
Aerial Challenge
Player kicks the ball high into Air – Player then
chases the ball down and must control the ball
with their first touch before the ball drops to the
ground – Use different controlling surfaces – Aim
is to control the ball on first touch and keep the
ball close to you after receiving.
8 Minutes

First Touch Challenge
Player passes the ball against the wall –
Player then turns on 1st touch from the
rebound pass and dribbles through the
gate to then repeat the action – Use both
feet – Vary first touch turn (Inside foot,
outside foot, flick turns)
8 Minutes
The Rebounder
Player passes the ball against the wall –
Player then controls the ball across the
two cones to passes against the wall
again and repeat the action – Try to
control the ball with one foot and pass
with the other – Vary controlling surface
using both feet
8 Minutes

#OwnYourDevelopment
Turning with the Ball

Speed
Double Box 10 Mins
1.5 min work – 1 min rest
Repeat Four Times
Medium to High
Triangle 8 Mins
Repeat Four Times
Medium to High
Star 8 Mins
Repeat Four Time
Medium to High
Double Triangle 8 Mins
Seconds Rest
Repeat 6 Times
High
“X” Dribble 8 Mins
Seconds Rest
Repeat 6 Times
High
Turning with the ball Overview
Equipment:
1 Ball
8 Cones

Double Box
Player across to opposite box – Once
arriving in the box, Player turns and goes
back to opposite box & repeats – Work
for 1.5 mins & Rest for 1 Min – Repeat
Four Times
10 Minutes
Triangle
Player dribbles to the right side triangle
point, once arriving at the cone the
player turns and returns to the starting
point and then turns and goes to the
opposite point of the triangle – Work for
1.5 mins & Rest for 1 min – Repeat Four
Times
10 Minutes
Star
Set as per diagram – Player performs turns at
every cone within the STAR – Vary turns at each
cone – After completing the full circuit, player rest
for 1 min & repeat – Aim to get 4 repetitions
10 Minutes
Vary Turns during the exercises:
- Cruyff Turn
- Outside Turn
- Inside Turn
- Sole Turn
- Overstep & Turn
- Drag Back
- Outside/Inside Chops
- - ”V” Drags
Double Triangle
Player dribbles to opposite side triangle
– Once inside the triangle player
performs two turns through the sides of
the triangle – Once the turns are
complete, player dribbles to opposite
side to repeat the action
10 Minutes
Player in the sequence shown in the diagram (1-4).
At each corner of the square, the player is to perform a
change of direction (Chop or Turn). Repeat 10 Times
& Use both feet.
8 Minutes
“X” Dribble

#OwnYourDevelopment
Physical Activity

#PLAYATHOME
PHYSICAL ACTIVITIES
See the physical activities below and chose the workouts/exercises to try as your physical
activity component of the training day. Get creative, there are many great speed, agility and
active ideas online as well. This is just a list to get you started. Try them all, share your
favorites and challenge your teammates and coaches to keep up!
For an introduction to Physical Literacy for young children, please visit the PLAY program website:
https://play.physicalliteracy.ca/play-video-resources
Also, use the PLAYFun playlist for physical activity ideas:
https://www.youtube.com/playlist?list=PLdbBtUQP_hqz7JLidQ7Vj3ERKulela3yb
For more, try 5 Athletic Republic Workouts: Found on Athletic Republic Youtube Page:
https://www.youtube.com/channel/UCe8Wh0gJ3wsO7SIeGr848gg
1. “Core”antine Workout: https://www.youtube.com/watch?v=i0o7abWwYvY
2. Strength Workout: https://www.youtube.com/watch?v=h4zEJzkiMIA&t=484s
3. 18 minute Core Workout: https://www.youtube.com/watch?v=jfNfUU5OOrs&t=81s
4. Plyometric Workout: https://www.youtube.com/watch?v=miVtz-PwfUc&t=175s
5. Stretching and Mobility: https://www.youtube.com/watch?v=kb1rEmITe70
Endurance Workouts
A Layout: 30 yard space marked at each end (preferably grass) – ALWAYS START AT ONE END.
Description: Endurance/Strength 40 Minute routine: 4 minute warm-up jog & 4 minute cool down/stretch.
Work for 3 minutes & rest for 1 minute between activities – Complete following set TWICE:
Act 1. 20 Mountain Climbers; jog to other end; 15 crunches; REPEAT CONTINUOSLY FOR 3 MIN
Act 2. 10 Burpees; shuffle to other end; 15 squats; REPEAT CONTINUOSLY FOR 3 MIN
Act 3. 10 Jump Squats; Forward Lunges to other end; 10 Push-ups; REPEAT FOR 3 MIN
Act 4. 10 Skater Jumps; medium/hard run; Plank w/ alternating leg lift (10 each); REPEAT 3 MIN
*** Endurance workout is designed to do within the safety of your own property according with government
safety guidelines.

#PLAYATHOME
PHYSICAL ACTIVITIES
Agility Workouts: 20-25 minutes (choose activity on your own, but vary the activities)
Agility Workout 1
Ladder Exercises: Set up 12 cones (or other markers) one yard apart for 12 yards or actual agility ladder
* There are many movements. Either look them up or get creative with what you have done in the past (or can
make up). If using cones, just go between/over cones as if you are going side to side/over each square of the
ladder. ** also use Footwork/Coerver movements with ball up/down the cone line to improve agility with ball
Agility Workout 2
A. Box Drill: 3 sets x 4 reps; Juggle 2 min between sets
• Set up 4 cones 5 yards apart in a square. Start at bottom right cone. Sprint to top right, shuffle to top left,
backpedal to bottom left, and turn and sprint to where you started for the finish. Each set start twice at
bottom right, and twice at bottom left to balance the movements
• Can do an extra set or some reps with a ball for variety. Touch ball on every stride with laces on sprints.
Roll ball on shuffle, and pull ball with alternating feet on backpedal
B. Shuffle, Shuffle Sprint: 3 sets x 2 reps on each side; Rest 1-2 minutes between sets
• Pick a starting location. Side shuffle rapidly for 5 yards then face forward and sprint for 10 yards
Agility Workout 3
A. T-Drill: 3 sets x 4 reps per direction; Juggle 2 minutes between sets
• Set up a cone series in the form of a T. Start at the bottom, sprint to the top, shuffle to the right side of the
T, then shuffle to the left, then back to center, and then backpedal to the start. That is one rep.
B. Cone Ladder Drill: 3 sets x 4 reps per direction; Rest 1-2 minutes between sets
• Set up cones. Sprint 5 yards forward, cut right and sprint 5 yards (right), cut left and sprint 5 yards
(forward), cut left and sprint 5 yards (left), cut right and sprint 5 yards (forward) to the finish. Turn and
repeat in opposite direction.

#PLAYATHOME
PHYSICAL ACTIVITIES
Agility Workouts: 20-25 minutes (choose activity on your own, but vary the activities)
Agility workout 4
A. L Drill: 3 sets x 4 reps per direction; Juggle 2 minutes between sets
• Set up 3 cones 5 yards apart in an L shape. Starting at the first cone, sprint to the middle cone, touch the
cone, sprint back to the first cone and touch the first cone with the same hand you used to touch the middle
cone. Sprint back around the middle cone, and figure 8 around the far cone. Sprint back around the middle
cone, and finish by running past the starting cone. See link for a visual demo:
https://www.youtube.com/watch?v=8p7ceGqaLTc
B. Lateral Jumps: 8 sets x 20 seconds; rest 1-2 minutes between sets
• Take one lateral jump to the right, step, and perform one more lateral jump to the right. Repeat sequence
to your left. Do as many reps as you can in 20 seconds. *FOCUS on your form and landing (knees, hip and
ankles bent while not buckling in your knees)
Flexibility, Stability and Injury Prevention
A priority in your training during isolation should also be flexibility, stability and injury prevention (especially our
older players). There are many resources available for great flexibility, stretching and stability.
The base for soccer is the FIFA 11+ warmup and workout. Try these two links for description of the program:
https://www.youtube.com/playlist?list=PLWrJzdUX9i5ywhgsDGJcrLiZYoltVmn_h and
https://youtu.be/4HYcUd2L7FU
In addition, a great opportunity has been provided by Trainer/Coach Shane Topalovic from Next Level
Athletics. He provides 3x workouts live on his Facebook and Instagram page every Monday, Wednesday and
Friday @ 9:15 AM. Add @nxlathletics on IG or Shane on FB: https://www.facebook.com/shane.topalovic
Finally, we suggest trying flexibility exercises such as yoga. Our local friends at Modo Yoga are streaming live
sessions everyday at 10:00 am and 2:30 pm. Try it out: https://www.facebook.com/modoyogawindsor/

#OwnYourDevelopment
Journal Reflection Questions

#PLAYATHOME
WEEKLY JOURNAL QUESTIONS
Complete 3 Journal/Reflection Questions Each Week
Week of Journal #1 Journal #2 Journal #3
Week 5
(April 20, 2020)
Theme: Growth
(continued)
What did I learn today? Name
one thing that I learned today
and describe how it will make
me a better person or player, or
friend. What is one thing I can
focus on learning tomorrow?
How did I grow today and
become a better soccer player
or person? Describe how and
why.
What is one cool thing that I
can teach someone else today
so that I can help them learn?
Is it a new soccer move? Is it
something you read in a book?
Is it something you learned
from school?
Week 6
(April 27, 2020)
Theme: Social
How can I connect with a friend
today? (If it's someone's
birthday, can I give them a call
to wish them a happy birthday?
Has it been a few days since
you talked to a friend from
school....can you message
them and see how they are
doing?)
What types of things stress you
out and make you angry? Why
do you think they do that? What
helps you deal with this
stress....is it talking to certain
friends? Is it playing a sport? Is
it going for a walk? Describe
how you've used one of these
strategies to overcome stress
recently?
What friends am I grateful for?
Why are you grateful for them?
How can you let them know
today?
Week 7
(May 4, 2020)
Theme:
Gratitude
Who can you forgive today?
Who are you angry or frustrated
with? Describe why you are
grateful for this person or
persons instead.
Name three things about
yourself that you are grateful
for. Be descriptive and explain
why
Name three people outside of
your family that you are grateful
for? Why are you grateful for
them and how you can show
them your gratitude?
Week 8
(May 11, 2020)
Theme:
Gratitude
(continued)
What am I grateful for today?
Name three people who you
are grateful for today. How can
you show each person your
gratitude this week? Did you try
it? What was their reaction?
How did it make you feel?
Name three things about
yourself that you are grateful
for. They can be physical,
mental, social, etc. Why are
you grateful for these qualities?
Name three actions of others
that made me feel grateful?
What about them made me feel
grateful?
Week 9
(May 18, 2020)
Theme: Self-
Awareness
How are you feeling today?
(Tired, happy, sad, bored).
Why? What is causing you to
feel this way? Describe where
your feelings are coming from.
Who is someone you look up
to? What about them do you
value? Why are they are role
model for you? Describe how
you learned from them and
changed your behaviors
because of them.
What did you eat today? List
everything that you remember.
How did it make you feel? Did it
give you energy...did it make
you want to take a nap? What's
your favorite meal before a
soccer game and why? Does it
give you energy, is it a ritual?

QUESTIONS? FEEDBACK?
Contact your individual coach or TSC club directors with questions:
Thank you to club leaders, collaborators and everyone sharing their
expertise and passion for soccer during this time. We would especially like
to thank our friends at Nationals Soccer, Brampton SC and Pickering FC for
assistance and aspects of content in this program.

Tecumseh Soccer Club #PlayAtHome Training Plan (Week 5 - Week 9)

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Tecumseh Soccer Club #PlayAtHome Training Plan (Week 5 - Week 9)