Soccer • Training • Motivation

become_elite

Stay sharp with the classic V-Taps with both feet.


You might think I sound ridiculous, but do just 5 sets of 30s, 30s off of this drill and you will see the improvement in your touch and control of the ball.

Whenever I'm in season and I feel like I'm not getting in as many touches as I'd like or when I am going through periods of feeling off or just sloppy with the ball at my feet I like to get in an extra session with just drills like this one to get back on track.

It always surprises me how just 20-30 minutes of ball mastery work can help me feel so much sharper in the next few days. #BecomeElite

Ever had a coach tell you to stand up after completing some fitness in order to open up the lungs and recover faster?

Well, turns out our body's natural instinct to bend over and place our hands on our knees is more optimal for recovery.

In to the research study, “Effects of Two Different Recovery Postures during High-Intensity Interval Training” posted in the American College of Sports Medicine, researchers looked at these two body positions after high-intensity interval training. Twenty female Division II soccer players were tested in the first 60 seconds of their rest period. Researchers took measurements of heart rate, volume of carbon dioxide and tidal volume. Results showed faster recovery when players rested with their hands on their knees instead of behind or above their head. And specifically, bending over reduced their heart rate by 22 more beats per minute (BPM) than staying upright.

According to the researchers, bending over is ideal for recovery for multiple reasons. For one, it slightly moves your body’s primary breathing muscle—the diaphragm—so you can bring more air into your lungs with each breath while also allowing your abdominal muscles to force out more carbon dioxide every time you exhale.

The problem with the hands on the head posture is that it flares your ribcage upwards, extends your back, and closes off your posterior ribcage so it cannot effectively expand during inhalation. The posterior ribcage actually contains a large volume of your lung tissue, so closing it off is far from ideal. This inhibits the diaphragm, the primary muscle of inhalation, from working effectively.

And this is so important for footballers, because if you’re doing cardio or high-intensity intervals, bringing your body back closer to its baseline allows you to attack the following set or sprint with just as much intensity as the one beforehand. Ultimately, “you’ll be able to perform more total work and reap a bigger benefit.”

The interesting thing that I always find about this types of studies is that they usually tend to confirm your body’s natural tendencies. #BecomeElite

Here is drill number three from the #ProLevels Challenge!

This week’s drill is a circuit of a few different drills combined together to really increase that HMLD (High Metabolic Load Distance) stat up to that of @PhilFoden using the @STATSports APEX Athlete series. For this drill we are adding some fitness without the ball to get us fatigued then immediately transitioning into some tight technical ball work. Follow my journey to see if I can do it! #ProLevels #AthleteSeries

I stumbled upon a pretty interesting article by BBC Sport titled, "Premier League:

What happens to footballers after being rejected?" that profiled some players from past youth academies and where they are today. There were some great stories of making it to the top, some stories of surviving in the lower leagues, some stories of making it in other professions, and some terrible stories of players falling off the deep end.

I highly suggest you all read it.

In the article, The Professional Footballers’ Association estimates that in England each summer 700 players are released by their clubs and that the biggest attrition rate is among young players. They stated that, “Of those entering the [professional] game aged 16, two years down the line, 50% will be outside professional football. If we look at the same cohort at 21, the attrition rate is 75% of above.”

Now the point of this isn’t to stress you out or to kill your dreams and ambitions, but to get you to realize just how incredibly competitive the job market is for professional footballers.

If you want to be a pro footballer, then absolutely go for it... even if you don't make it to the top teams or leagues in the world there is absolutely nothing better than playing footy for a living... but I think having a rough idea of a back-plan is always smart.

Now, I’m a firm believer in focusing all of your efforts into a singular goal, but you always have time to start working on plan B whether that’s to become a coach, personal trainer, doctor, physio, lawyer, YouTuber, etc. You can always start doing something even just one hour a day at night time so you’ll have something to fall back on.

I just get too many emails or messages from kids explaining their plans to drop out of high school or college to try to find trials in Europe when they don’t have much to go off of. I see too many players believe that once they get into a youth academy that they’re set for life or they’ll surely become a pro. It’s all about striving for an ultimate goal while staying practical with your approach so that your future self thanks you. It’s a competitive and cutthroat world out there. Look out for yourself. #BecomeElite

The 3v1 Transition is one of my favorite small number, "Rondo" style games.


To set up this drill you just create two squares so that one side is touching. The smaller the size of the square, the more difficult it is to play.

You then have one player stay in one square while the four others play 3v1 in the other square. The goal is to get 5+ passes in one square and then transition the ball over to the next square where you repeat the sequence over and over.

For added difficulty you can place touch restrictions! #BecomeElite #ipreview via @preview.app

🤫 #BecomeElite

When I got to this parking lot to train I was planning on doing a dribbling and juggling individual session.



Then I saw this log and changed my plans to do some one touch wall passing. I took the ball and passed it against the log and it flew up over my head. I then immediately changed the drill I had in mind from a one touch wall passing to a two touch wall pass focused on trapping the ball out of the air.

This is how I approach most of my sessions. I go in with a game plan or general areas that I want to work on, but I always am open to adapt and modify that plan based on my teammates, the numbers we have, the equipment available, the number of balls, the space available, the surface, etc.

#BecomeElite

I turn 29 years old today.

Another year spent how I always do...

kicking a ball around a grass field and living out my childhood dream. I never want to take that for granted.

What's crazy is that way too many people told me this wasn't ever possible.

Way too many people looked me straight in the eyes and said, "be realistic."

Way too many people pushed me away from this path and pushed me to another path that they deemed better, safer, or smarter.

I don't even want to imagine what my life would be like if I listened to them...

Don't ever let someone tell you that you can't do something.

Don't ever stop working. #BecomeElite

One of the most game realistic ways to train by yourself, I believe, is to do some sort of fitness without the ball before doing some tight space ball mastery work.



So many times in a game, you'll work off the ball to get open and receive the ball and you're already fatigued. Your legs are already burning.

Then when you are tired, you have to perform a technical and sharp pass, touch, shot, or 1v1 skill move.

I think your training can easily replicate that with drills like this one.

In this drill I perform a long shuttle run immediately before hopping into the Ronaldinho Drill. During the Ronaldinho drill my legs are screaming at me to stop and are already getting heavy. This requires me to focus even more on every single little touch and be sharp with all my movements.

These things 100% translate over to the real game. #BecomeElite

A disciplined athlete will make more progress with a simple and generic training program they found for free online than an undisciplined athlete will make with the most scientifically advanced training program in the world. #BecomeElite

Looking for a structured football, weightlifting, and cardio training program?


Be sure to head to my website by clicking the link in my bio to check out the handful of programs I have available ranging from the $5 Game Fit program up to the $60 Elite 90.

The program featured here is the Elite 90 which is a fully customizable program, where after answering a series of questions, creates a full training program for you! #BecomeElite

Sound on! This drill is all about quickly taking in instruction and information from a teammate and reacting to it quickly and seamlessly.



As you can hear, @sheldontweedie yells out a command as I'm checking back to him. The command either tells me to take my first touch to my right around the bag, to my left around the grey shoe, forward through the green shoes, or backwards and around the ball.

Whenever possible try to incorporate some reaction touches like these to work on quick thinking! #BecomeElite

Here is my ( @mattsheldon23 ) full maintenance/prehab workout routine from the 2020 preseason!



My Workout:

Circuit #1:
1. Spanish Squat Isometric - 4x45s
2. Banded Knee Raise - 4x15 each leg
3. Swiss Ball Hamstring Curl - 4x12

Circuit #2:
1. Ankle External Rotations - 2x20 each foot
2. Ankle Dorsiflexion - 2x20 each foot
3. Ankle Internal Rotation - 2x20 each foot
4. Seated Calf Raise - 2x15

Superset #1:
1. Copenhagens - 2x20s each leg
2. Planks - 2x90s

Banded Monster Walks - 2x10 steps each way
#BecomeElite #ipreview via @preview.app

Very addicting and competitive partner game to work on drive laced passing and first touch.


In this drill you just have to create two 5x5 yard boxes about 20-25 yards away from each other. Then you and a partner just take turns lacing passes at each other. If you miss your opponent's box, if your touch goes outside your own box, or you take more than two touches, your partner earns a point. First one to 11 points wins.

#BecomeElite

If you start something, finish it.

Whether that's a nutrition plan, training program, workout regimen, season with a team, book, whatever...



Follow through. #BecomeElite

A mic'd up session from the 2020 season 🎤😂 #BecomeElite

It's easy to watch Netflix all day.

It's easy to stay up 'til 4am scrolling on TikTok.


It's easy to skip the gym after work/school.

It's easy to go out and just hit free kicks all training session.

It's easy to be middle of the pack during your team's fitness.

It's easy to skate through high school with a 2.8 GPA.

It's easy to blame politics after being cut from a team.

It's easy to stay in your comfort zone.

It's hard to truly work and strive for something.

#BecomeElite

Maybe I'm just dumb...

But this drill always gets me.

When I watch it back, it seems so straightforward and simple, but when I actually get to the wall I always find it difficult to keep track of my touches and get the pattern right.

I love this tricky types of warm-up drills, because it forces me to not just go through the motions. It forces me to really focus on every single touch, every single action that I'm doing, no matter how simple, so I can immediately get into the session and start it off right.

Especially when I'm training alone and it's easy for me to get distracted! Really enjoy this drill #BecomeElite

Raw, whole foods.

Vegetables. Fruit. Whole Grains. Meat (if you consume animal products).

Nuts. Legumes. Dairy (if you aren't lactose intolerant). Water.

And there you go. That's a $600 Nutrition Course right there..

Keep it simple and don't overthink it.

#BecomeElite

Here are two drills designed to work on that curled far post shot essential for any attacking player.



The first drill is more of a warm-up drill to just get used to striking the ball with that curled action while the second drill adds in a pass and first touch before the shot.

Although here I have Freddy to work with, if you are alone you guys can do the same drills and just modify them slightly by passing the ball off a rebounder or taking the touch yourself. #BecomeElite

Absolutely love this one. #BecomeElite

Game realistic fitness with and without the ball combined into one drill.


In this drill I created a large "+" sign by placing 5 cones on the ground. Each segment of the "+" sign was about 5 yards in length. When I was ready I would perform a series of sprints, cuts, shuffles, and changes of direction in the pattern that you see without the ball. I tried to go as fast and as explosively as I could.

Then I would gather up the ball, give myself a second or two to gather myself and then perform the pattern that you saw with the ball to continue to work on all the same movements, but this time with tired legs and the extra duty of taking care of ball.

A few sets of this and you'll be breathing deeeeeep. #BecomeElite

The U.S. Professional and Semi-Professional Football Pyramid.


As you can see as you swipe through the years, there has definitely been a lot of uncertainty, change, and movement amongst the tiers, but hopefully we are starting to narrow in on a more permanent league system.

Unfortunately, there also is no promotion and relegation (yet). The USL has hinted at plans for promotion and relegation between the USL Championship and USL League One by the year 2026, but we will see. #BecomeElite

This is one of those drills where your focus and your effort can make it as easy or as hard as you want it to be.

If you go into this drill with 100% focus and the mindset to make this as game realistic as possible then this can be a fantastic professional level drill.

If you go in half-ass, then it won't even be a good drill for a Sunday league player.

In this drill I set a timer for 45s. As soon as I start the timer, I am 100% free to dribble however I want inside the 1x1 yard box. The goal is to try to touch the ball as many times as I can and perform as many moves, skills, touches, cuts, etc. as I can.

I then rest for 30-60s and then repeat! #BecomeElite

Motivation is overrated. #BecomeElite

Here is drill number two from the #ProLevels Challenge!

This week’s drill is all about doing the simple things with intensity and focus. For this drill just place two cones 10-15 yards apart from each other and perform a shuttle run with the ball until you return back to the starting point. Once you return to the starting cone, perform a 1v1 move against an imaginary defender and explode 5-10 yards past the cone in a 45 degree angle. This drill will help me improve my HMLD (High Metabolic Load Distance) up to that of @PhilFoden using the @STATSports APEX Athlete series! Follow my journey to see if I can do it! #ProLevels #athleteseries

Love this simple, but absolutely KILLER cardio and upper body session from a previous offseason.

Just 5 exercises, but I guarantee this will floor you haha.

Exercise #1:
Advanced John Terry Cardio.
12% Incline, 20s on, 40s off.
12 sets at 12 mph
3 sets at 11.2 mph

Superset #1:
Exercise #1:
4x10 Neutral Grip Pull-Ups
Exercise #2:
3x5 Kettle Bell Single Arm Shoulder Press

Superset #2:
Exercise #1:
3x15 TRX Band Push-Ups
Exercise #2:
3x15 TRX Band Rows

#BecomeElite #ipreview via @preview.app

Simple, one and two touch partner passing pattern. Hopefully you all have a better training partner than @callumchapmanpage though...



In this drill you'll be taking two touches at the bottom of the passing pattern and one touch everywhere else. Be sure to check your shoulder when you can, but especially as you back up to receive the two touch pass! #BecomeElite

The Speed Program.

An intense 8 week program designed in make you faster and more explosive.



What's in it? ⠀⠀⠀⠀⠀⠀⠀⠀⠀

• 40 pages of exercises, drills, and workouts based off the exact formula I used to increase my speed and become one of the fastest players on my high school, collegiate, semi-pro, and professional teams.
•Over 50 different speed exercises.⠀
• 3 days a week, 8 week program broken into two phases that progress in difficulty as you advance through them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• 2 days a week of plyometrics and sprint work aimed to develop fast-twitch muscle fibers.
• 1 day a week of weight training specifically designed to increase explosive strength and overall athleticism.
• Full drill/exercise descriptions for every single exercise.
#BecomeElite

Here is a great drill incorporating 1v1 attacking moves, tight space ball work, acceleration with the ball, and a bit of fitness!



In this drill, you'll start by dribbling out to the first set of cones. Just before reaching the cones, you'll perform a 1v1 move and explode out to either the left or the right in a 45 degree angle. In this set, I exploded out to the left.

You'll then enter into a long cone weave where you weave in and out through the cones as quickly as possible with the ball. Finally, you dribble out another 10-15 yards with the ball, stop on a dime, then run all the way back without the ball.

In this training I was about a week out from preseason and wanted to get in some game realistic fitness in, so I kept the rest time short and really pushed myself to work on my stamina. #BecomeElite

Ever wonder why you see so many amazing players fizzle out and never sign pro?


The world is full of tons of incredibly talented amateur or semi-professional level players.

The world is not full incredibly disciplined athletes willing to make the long term sacrifices day-in and day-out necessary to become a professional footballer.

Train hard to develop the talent and maintain the discipline required to be a pro and you'll surprise yourself with how far you end up going. #BecomeElite

Passing combination drill working on some quick bounce passes and then opening up for a give and go.



Looking back at this drill, you can see the one thing I did wrong was not check my shoulder on the first set before opening up for the give and go.

On the second set, I checked my shoulder, but the goal is always to make every single set perfect. #BecomeElite

🔥🔥 #BecomeElite

Simple four cone ball mastery drill!

It takes a few minutes to learn and understand the pattern, but once you do it’s a great drill to get a ton of touches in and work on that sharp, tight space control of the ball. #BecomeElite

I’m 28 now, but these are still 7 drills I wish I did more as a kid...

After playing at the professional level for a number of years now, I always reflect back to my youth training and try to figure out what I personally would have done differently.

For me ( @mattsheldon23 ), I spent majority of my childhood in the suburbs of America and didn’t get a lot of high level academy style team training or pick-up games in the streets. It was mostly individual training, a couple team trainings each week, and then 1 on 1s vs my brother.

Personally, in an ideal world, I would have added these 7 Drills to my youth training:

1. Rondos. One touch passing to improve speed of play, decision making, and technical skills.

2. Wall-Passing. When I was by myself I would have spent more time honing in on the fundamentals of one and two touch passing and wall juggling to really work on my first touch.

3. Two Touch. A simple juggling game I wish I would have learned earlier. Great to work on touch, control, and comfort controlling difficult passes.

4. Passing Combos. Simple passing combinations either with a one on one coach or in training. Just focusing on off ball movement, receiving a pass, and hitting a perfectly weighted pass to your partner.

5. Laced Passing. I either would work on shooting, short instep passes, or I would work on long balls. I never worked in mid-distance driven laced passes.

6. Small-Sided Games. Like I said I spent majority of my time in a neighborhood where kids didn’t play soccer and that was something I missed out on. I wish I could have done more small sided pick up games as a kid.

7. Finally, fitness with the ball. Many of my youth coaches just ran us or I would just go on long 4 mile runs to get fit. I wish I would have incorporated a ball into majority of the fitness work I did as a kid.

Lastly, this is just my personal list for my unique situation. I’ve talked to a lot of pros and every single one has a different experience and different regrets about what they should have focused more on as a kid/teenager. #becomeelite

Still one of my favorite 1v1 games! This 1v1v1 free for all game is a ton of fun and works on dribbling, defending, positional awareness, passing, and definitely fitness.



For this game, we just stack two cones on top of each other to create a goal. We then place three goals in a large triangle so that each cone is about 10 yards away from each other.

After that, it’s just a free for all. Try to knock over the other players’ cones while protecting your own. We play with almost no boundaries so if a ball flies off 50 yards in one direction whoever wants to chase after it can do so.

We play so that everyone has three lives. Last one standing wins! #BecomeElite

🔥 #BecomeElite

Here’s a great passing drill from @legendre28 working on laying off the touch at an angle.


You’ll see that it takes a few passes for us to get into the groove, but then the ball starts zipping around. That short period of clean touches, sharp movements, and perfectly weighted passes is always the goal. #BecomeElite

Here is the first drill of the #ProLevels challenge from @STATSports.

This drill works to improve your HMLD (High Metabolic Load Distance) up to @PhilFoden’s level using the APEX Athlete Series! #AthleteSeries

Simple drill combining a wall pass, first touch, and tight space dribbling!

All you need is a ball, wall, and a few feet of space. #BecomeElite

Do you need motivation to go and train? Do you need inspiration to get a workout in?

Or is it so engrained in your daily routine that you just get up and do it out of habit? #BecomeElite

Soccer Table Tennis or “Futmesa” is a fantastic game originating in Brazil.

All you need is a bit of space, a solid table, and a ball and you have a challenging game that will tremendously improve your touch and control of the ball.

Anthony and I play using a Size 2 mini ball and an old coffee table. Each person has a max of three touches to bounce the ball off the table over to their partner. If you miss the table, the ball touches the ground, or you double bounce the ball off the table, then it’s the other players point.

Lately, we’ve been playing games to ten points. Then the first one to get to 20 wins is the overall winner. #becomeelite

Stay on your toes and always be moving..

Advice for both on and off the field. #BecomeElite

Turn on your sound to fully understand this first touch and passing drill from @cmsoccertrainer !



In this drill we bounce a one touch pass back to Christo and then wait for a color. Depending on the color called out we have to either stay in the box or back outside of the box and take our first touch around that specific cone.

For added difficulty we then required the touches to be either be with the instep or outside the foot.

In total we each went for about 15-20 reps before switching roles and in total each did 2 sets each! #BecomeElite

If you never in your life get cut from a team, benched, rejected, or been turned away, then you’re

either the greatest player who’s ever lived or you aren’t challenging yourself enough and pushing outside your comfort zone.

Rejection and failure are part of the process. Get comfortable failing and you’ll soon be succeeding. #BecomeElite

A staple ball mastery drill for all players. This is a drill that can be done almost anywhere, yet is so huge in developing control of the ball.



I typically go for 3 sets each foot and go about 30-45s straight. My rest is typically just 20-30s! #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.

Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!

Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!

Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.

My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.

THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!

The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game.

Full Lower Body Workout!

After a short warm-up on the treadmill this was the full workout:



Superset
Med Ball Slams - 3x10
Monster Walks - 3x10 each

Superset
Twist Wall Throw - 3x10 each
SL Bosu Squat - 3x13 each

Trap Bar Deadlift - 5x5

SL RDLs - 5x8 each leg

Hanging Leg Raise - 4x10

#BecomeElite

Fantastic drill for center backs and fullbacks working on opening up the body and taking a touch to set up a curled long ball into the channel.



NOTE: Ideally, we’d be working on this over on the right side of the field and we’d have a striker to make that curled run down to the corner flag, but in this session it was just the two of us. That’s why we are in the center of the field and passing a ball straight down the center into the goal haha.

In this session we each did 10 long balls before switching roles and each did two sets each. #BecomeElite

There’s always another opportunity out there somewhere if you’re willing to work to find it.

#BecomeElite

Quick, sharp partner passing drill from @armando_samuel1 !

All about quick sharp movements, quick passes, and then finishing off the pattern with a controlled first touch into space.

Watch this a few times to nail down the pattern, then grab a partner, and give this a go #BecomeElite

Get some chalk on your boots #BecomeElite

Such a simple drill with such great benefits.

One of the best things to do with your individual training is to take relatively simple and easy drills and work to perform them faster and faster while also simultaneously making fewer and fewer mistakes.

Pros can do the basics sharper, faster, and more consistently than amateurs. So your training should work on just that. #BecomeElite

You usually only see people when they’re in the spotlight.

You don’t typically see the years of grueling work and struggle that it took to get there. #BecomeElite

This is a great drill to work on first touch drill from @cmsoccertrainer !

As you can see from the video, we are working on controlling a pass that is popped up in the air as well as a lobbed toss.

When it came to the first touches out of the air, we really tried to use different parts of our feet (instep, inside, outside) and trap the ball out to the side with the right weight to set up our next pass.

In this session we each went for about ten reps each side before switching roles! #BecomeElite

Bayern Munich’s Full Preseason Session Breakdown! This training session was from July 28th, 2019 and was streamed live on Bayern Munich’s YouTube channel!

I thought I’d go through the full session and breakdown/analyze it!

Full Session (1 hr and 53 minutes):
1. Dynamic Warm-Up (18 minutes)
2. Weightlifting Circuit (30 minutes)
3. Passing Combinations (10 minutes)
4. Conditioning with the ball (7 minutes)
5. Passing combinations to finish (19 minutes)
6. 8v8 half field matches (16 minutes)

This was a pretty long and physically demanding training session, but keep in mind this was one of their preseason sessions which are typically more demanding than regular season sessions!
#BecomeElite

I've joined the @STATSports team for the rest of 2021 taking part in their #ProLevels challenge.

I’ve been challenged to increase my HMLD (High Metabolic Load Distance) up to that of @PhilFoden using the @STATSports APEX Athlete series! Follow my journey to see if I can do it! #ProLevels #athleteseries

Simplicity is key! Here is a great workout routine that I did with just a treadmill, one pair of 45 lb dumbbells, and a med ball.



Workout:
1. John Terry Cardio
2. DB RDLs
3. DB Lunge Hold
4. SL Glute Bridges
5. Leg Raises
6. Accordion Crunch
7. Thai Crunches
8. Calf Raises
9. Copenhagens

In total, this workout took about 1 hour and 15 minutes! #BecomeElite

Technical Breakdown of a Low Driven Pass (SWIPE to see slow-mo!):

This is a great ball to hit when you want to pass the ball 30-40 yards, but also want to get it there quickly without much hang time.

My Thought Process:
1. As always, I’m approaching the ball at an angle with a slight lean away from the ball, but I like to plant my foot 4-6 inches in front of the ball so that I’m striking the ball almost slightly behind me.
2. My leg is very turned over so that my heel is about 3-4 inches off the ground.
3. I’m striking the ball just below dead center on the laces, but slightly closer to the toes than up on the hard bone part of the foot. It’s a softer kick so I like making contact lower on the foot. #becomeelite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.

Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!

Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!

Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.

My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.

THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!

The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game.

One of my favorite small group, by one touch passing drills!

I just love the fast combinations, the different angles, and the varying ranges of the passes here.

The goal is to get the ball moving as fast as you possibly can while keeping every pass skimming across the pitch. If the ball starts to bobble, try to get it back on the ground as quickly as possible! #BecomeElite

When doing extra fitness at the end of a session are you complaining and going through the motions or are you pushing yourself, because you know this will help you come game time?

#BecomeElite

Here’s a more advanced ball mastery drill to get in a ton of touches in a small space and short amount of time.



It might look intimidating to start, but it’s really just a continuous pattern that you repeat over and over again.

In this session I did 3 sets of 60s for this variation before moving onto the next variation. #BecomeElite

On to the next one… 💪🏼 #BecomeElite

Varied Gated Dribble. Love this drill to work on dribbling at a high speed while maintaining close control of the ball.



For an added difficulty, every few sets mix up the pattern of the cones to force you to pick your head up to find the next gate.

In this offseason session, I did 7 sets (down and back is one set) with a 30-45s rest between each set. #BecomeElite

Low Quality Breakfast vs a High Quality Breakfast!

This post is NOT saying to completely abandon the foods on the left or that they are all unhealthy. They can all be added to a healthy diet in moderation, but the combination of all three products leads to a diet very high in simple sugars, low in protein, and low in much needed micronutrients.

Orange juice does contain some great vitamins and minerals, but the lack of fiber turns this into a sugary treat which is treated by your body the same way a soda is treated. Stick to water and get your micronutrients in from actual fruit instead.

In addition, a croissant and cereal aren’t necessarily bad for you when consumed as a small snack in a healthy diet, but it’s not the best choice to make those products the only things you’re eating in the morning. Be sure to add lean sources of protein, healthy fats, and make sure to have some fiber and quality micronutrients in there by consuming fruits and/or veggies. #BecomeElite

Great three person, first touch and volley drill from @cmsoccertrainer !

I’m sure many of you have done the standard shuffle side to side and volley back to a partner. This drill adds more of a dynamic movement to the touches.

In this drill we each did 5 down and backs before switching roles. #BecomeElite

There’s no secret.

If you train even just 1-2 hours a day, 5 days a week, for 20+ years, you will make massive improvements to your game… unfortunately, most players can’t stay consistent for longer than a few months.

Consistent training over the long term is the key to improvement. Then work to make majority of that training deliberate and with intention. #BecomeElite

Here’s a great passing pattern and finishing drill from @boone_chase this last offseason!

In this drill we perform a little tight space passing and first touch pattern before finishing on goal. We each did 5 sets before switching roles and then once we both went, we switched over to the opposite side to work on the right footed shots. #BecomeElite

If there was a pill that could improve your mood, increase your energy, make you less likely to be

injured, improve focus, improve reaction speed, and even lengthen you career, I guarantee that you would pay almost anything to get your hands on it. Every single athlete in the world would be lined up at GNC trying to buy the pills...

Getting 8+ hours of sleep per night has been scientifically proven to do all of that, but yet only 20% of teenagers get 8 or more hours of sleep a night.

It’s free and does nothing but benefit your career, so why are you staying up until midnight tapping through Instagram stories on your phone?

The first study was done with Stanford University’s men’s basketball team. After logging hours of sleep, they noted that the average night sleep was about 6.5 hours. After a prolonged length of time where they asked the athletes to add two hours of sleep to their nights, they noticed the following improvements.

Links to all separate studies can be found here:

https://www.eatsleep.fit/tennis/sleep-and-athletic-performance/

Challenge your touch!

Sometimes in both individual and small group training it’s important to challenge your first touch or challenge others’ first touch by hitting a pass harder than you normally would.

In wall sessions or passing drills I think there’s a time and place to ping in the ball to force yourself or force your teammates to work on controlling a difficult pass. There’s a fine line though between a firm, difficult to manage pass and a kill shot though! #BecomeElite

💥 #BecomeElite

Here is a great conditioning drill made even harder by being done in thick sand!

In this session while on vacation in Hawaii, I also wanted to get some HIIT in as well. So I created this shuttle run to header to do just that.

In total, I did 2 sets of 7 shuttles to header and my rest time was just 45-60s in between the two sets. #BecomeElite

“Talent does not exist” - @thenotoriousmma #BecomeElite

In this session, I was working on driven laced crosses into the box.

In my head, I was imagining getting to the corner with time to face into the field and then hitting a delayed runner into the box. The goal was to strike the ball so that it would skim across the ground right into the path of the striker for an easier one time finish. #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.

Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!

Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!

Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.

My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.

THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!

The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.

The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.

The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.

Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Love this drill from a couple offseasons ago that incorporates 1v1 and tight space ball work with fitness.



As you can see, I would dribble out to the first set of cones and perform a stepover either to the right or to the left. If I would go to the right, I would then dribble through the Ronaldinho drill before exploding out another 10-15 yards with the ball. If I would perform the stepover to the left, then I would dribble through the line of cones and again dribble out another 10-15 yards. Then I would stop the ball and sprint back to the start without the ball.

I did 5 sets with each leg and my rest time was as short as possible. I tried to keep it between 30-45s. #BecomrElite

Surround yourself with people chasing goals. Competitive, ambitious people who will hype you up, but also aren’t afraid to give you constructive criticism.



Love this quote from @timgrover #BecomeElite

Turn the sound on to see a great drill that trains the mind and the touch!

The 3, 2, 1 Juggling game is a great juggling drill by itself, but adding these variations makes it even more fun and challenging.

I’m sure you guys can get the idea of this drill from just watching and listening, but essentially we are calling out a number between 1-3 and our partner has to take that specific number of touches.

Once we get comfortable, we shift the numbers so that when we call out the number 1 it really corresponds to either 2 or 3 touches.

Tag a friend and give this drill a go! #BecomeElite

Circuit style leg workout from this last offseason!

Also incorporated 500 small ball juggles during my rest times.

Warm-Up:
Bike Ride - 10 min
Wall-Sits - 2x90s
Fire Hydrants - 2x15 each

Circuit #1:
Bulgarian Split Squats - 4x8 each
RDLs - 4x10
Copenhagens - 4x20s each
Small Ball Juggles - 4x50

Circuit #2:
Glute Bridge Walk-Outs - 3x4
Plank on Balance Board - 3x60s
Hip Flexor Raise - 3x10 each
Small Ball Juggles - 3x50

Circuit #3:
SL Calf Raise - 3x12 each
Ankle ABCs - 3xFull-Alphabet
Small Juggles - 3x50
#BecomeElite

Figure 8 dribbling drill just working on dribbling at high speeds in non-linear patterns.

Will you ever dribble in a figure 8 pattern in an actual game? Of course not. Will the sharp touches done at full speed in this drill translate to the real game? Absolutely. #BecomeElite

Train. Workout. Eat. Sleep. Repeat for 25 years. #BecomeElite

Simple, but effective drill that can be done almost anywhere.

This is an absolute leg burner on any surface, but for added difficulty try it on sand!

This drill is all about tiring out the legs with quick hops back and forth over an obstacle and then focusing on touch and control. In this session, I did 7 passes with the left foot in total, took a short break, then did 7 passes with the right foot, then took a little break, then repeated for a total of 3 sets for each foot. #BecomeElite

💥 #BecomeElite

Here’s a great 1v1 drill focused on attacking the goal from an angle.

We created a lane of cones in which we had to stay between to simulate a realistic attacking angle.

We had the goalkeeper pass out a ball and then it was just a 1v1 attack towards goal. If the attacker didn’t end up scoring, then he became the defender and the defender moves to the back of the line, but if the attacker does score then the defender must stay and defend another round. First person to 5 goals wins. #BecomeElite

Keep hammering away… #BecomeElite

Simple passing drill working on checking away and back to the ball.

The focus is on sharp movements and returning a clean pass back to your partner with the right weight and without bobbles.

In this session we would go for 30-45s, then switch roles. In total we each did three sets before moving onto the next drill. #BecomeElite

Should you have a cup of coffee, tea, or energy drink before a game?

Comment what you like to do below ⬇️💬

Well, it’s been shown that moderate doses of caffeine are actually a performance enhancer with relatively low side effects. However, it really comes down to your preferences.

I know professional players who have energy drinks before trainings or games, I know professionals who just stick to a cup of coffee, I know professionals who supplement with highly caffeinated pre-workout drinks, and I know professionals that have never had caffeine in their lives. It comes down to how your body reacts to it and if you like it when you play.

Personally, I have a big cup of coffee in the morning before every training and have supplemented with pre-workout drinks in the past before my gym workouts, but when it comes to games... I absolutely hate the jitters that too much caffeine gives me, so I just have one small cup of coffee 30-60 minutes before the match.

Lastly, if you are under the age of 18 stay away from caffeine. Teenagers and children metabolize caffeine differently which leads to more side effects. Just wait a few years before you start experimenting with caffeine. You’re young, you have plenty of energy right now 😂 #BecomeElite

This is a great tight space ball mastery drill that can be done almost anywhere, but is perfect to do when you are on concrete with flat soles.



Typically, I like to go 15s with both feet, 15s with the right foot only, 15s with the left foot only, and then rest for 15-30s. Then repeat for 3-4 sets.

I think getting comfortable moving, controlling, and touching the ball with all parts of the foot is crucial as you progress as a footballer. #BecomeElite

No regrets #BecomeElite

Here’s a great drill you can do with a partner to work on first touch and control of the ball.



In this drill just have one partner stand one the end line and the other partner stand on the 18 yard line and try to keep the ball up in the air for as long as possible.

In this drill we allowed ourselves as much touches as we needed, but we tried to just use two touches. #BecomeElite

Love this mindset from @themichaelowen 🧠 #BecomeElite

Three partner passing drills to work on first touch and instep passing.

These are deceptively difficult!
.
Place two vertical “gates” about ten yards from each other and work with your partner to complete as many perfect revolutions as you can. #BecomeElite

The next stop of the @opsmpro x Become Elite Undiscovered Tour is Metro Detroit, Michigan!


When is it?: June 9th-11th
What is it?: Pro level combine for players looking to push into the pro game.
How to sign up?: Head to the link in @opsmpro’s bio!

#BecomeElite

One and Two Touch Ladder Passing! This is a simple drill to work on first touch.


Create a “ladder” of cones so that each section is about 3-4 yards apart. Then perform this drill for a few sets using one and two touch passes. The goal should be to have every single touch and pass clean so that it doesn’t bobble! #BecomeElite

💯 #BecomeElite

Sometimes you just gotta go out and ping the ball against a wall.

Don’t underestimate just how effective a seemingly simply drill like this can be for you game.

If you go out and you focus on every single strike of the ball and every single first touch you can improve massively. #BecomeElite

Today I want to introduce @eksterwallets ! They are the world's largest smart wallet brand with the goal of improving the way you carry your everyday items.



Their wallets are sleek, incredibly slim, have RFID protection from skimmers, and have a mechanism at the bottom to push out all your cards for quick access. This wallet is actually about half the size of my old wallet and still is able to hold all my cards! The best feature of the wallet is their solar-powered GPS tracker that slips into the back slot. By connecting to an app you can see the location of your wallet via GPS and can ring the wallet so that you'll never struggle finding it again. It even works in reverse! With a double-click of the GPS tracker you can actually ring your cell phone.

If you guys are interested in checking out Ekster Wallets then click the link in my bio! #Ad

T-Cone Dribbling Drill with a partner to work on fitness and ball work.

You can do this drill by yourself and use a timer for the rest time, but using a partner allows for a set rest time between your sets.

We would keep the actual dribbling portion of the drill pretty open. We tried to be creative, switching up the way we went, adding in different turns, and sometimes throwing in a 1v1 move against the middle cone. #BecomeElite

Close quarter combat.. #BecomeElite

A great first touch and control drill that can be done absolutely anywhere.

All you need is a tiny bit of space and a ball.

Although this drill might not seem to be directly translatable to the game, the fundamental skills that you are developing are. The more comfortable you are controlling, trapping, and just moving the ball with your feet the better off you’ll be in a real game. #BecomeElite

Winning, success, fame, money, or whatever it is you crave, you should want it so bad that you’re willing to do whatever it takes to achieve it.



Love this quote from the best-selling book, “Relentless” by @timgrover #BecomeElite

Two cone weave variations working both feet at once!

I always like adding a little 5 yard burst at the end of the cone weave to simulate escaping pressure.

In this training session, I went until I did 3 sets perfectly without touching any cone before moving onto some single foot variations. #BecomeElite

OPSM x Become Elite Undiscovered Tour! The next stop of the professional combine series takes place in Metro Detroit, Michigan!!



To apply for the combine, head to the link in @opsmpro’s bio!

This is a professional level combine with professional coaches, scouts, and agents looking to sign talented players. #BecomeElite

Still one of my favorite drills to work on quick thinking, tight space, 1v1 play.

The quick close-down from the defender makes this drill so difficult as an attacker. In order to score you need to have a great first touch, no hesitation on the move, and tight control to dribble through the gates.

Here are the rules that we used:
1. The defender must pass the ball to the attacker from behind the middle gate.
2. If the defender stops the attacker or the ball goes out of bounds, then the attacker then becomes the defender. If the attacker scores, then the defender must defend again.
3. To score the attacker must dribble through the gate of cones while keeping the ball in control. You can’t just tap it through 5 yards and run.
4. If the attacker scores on the middle gate it’s two points.
5. First person to 10 points wins. #BecomeElite

Swipe to see my full cardio and upper body gym session from an offseason workout a couple years ago.

This was all focused around compound movements and was such an exhausting session. I encourage all of you to give this a go. #BecomeElite

Nets! Or Nothing But Net! The idea of the game is to strike the ball so that it hits the back of the net on the fly, then you move back 5 yards and try it again.



You can play this with friends and play an elimination style game or you can compete with yourself and just try to get back to a specified distance in the fewest attempts possible. #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.

Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!

Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!

Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.

My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.

THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!

The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.

The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.

The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.

Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Here’s a Great Wall passing drill that combines a little ball mastery and a little fitness with wall passing.



The fitness component came from doing the drill at a high intensity with a short rest period. I would go for 40s of this passing drill and sharply and intensely that I could. If done right, after 40s your legs are burning, you’re breathing hard, and you’re definitely in need of a break. I would then rest for 20s and then repeat! In total I did this for 4 sets with both feet! #BecomeElite

Did yesterday bring you one step closer to your ten year goal? Will today? Tomorrow? #BecomeElite

If you’re not consistently getting a group of players together and doing some one touch rondos, then you’re missing out on one of the best developmental drills out there..



Rondos will drastically improve your speed of play, decision making, touch, and comfort in tight spaces. There’s a reason why practically every single professional team across the world utilizes this drill at some point during their training.

Our rules:
1. One touch.
2. Loose out of bounds.
3. Any sight touch by the defenders and the longest in switches with the person who messed up.
4. 20 passes or a meg and the two in the middle are in for another round. Penalties can add up, so 40 passes and a meg means the two in the middle are in for three more rounds.
5. First pass is free!
#BecomeElite

💥 #BecomeElite

Grab a few teammates and try to work together to keep the ball up with this short, short, long passing pattern.



If you are finding it too easy, then increase the distance between the two groups or try feet only! #BecomeElite

What should you do immediately following a match to ensure proper recovery?

1.

First and foremost, hydrate. Most people are so concerned with hydrating prior to a match and stop worrying about hydration once the final whistle blows. Be sure to either drink a sports drink with electrolytes or drink water and add a little extra salt with your post match meal. Lastly, avoid alcohol. Alcohol will dehydrate you and interrupt REM sleep which will lead to a slower recovery.

2. Consume a meal high in protein, simple and complex carbs. You’ve broken down a lot of muscle tissue and you need to give your body nutrients to start the rebuilding process.

3. The rebuilding process actually takes place while we are asleep. While we are sleeping our body releases growth hormones to repair muscle damage and grow new tissue. Aim to get 8-9 hours of sleep after every game which definitely can be tough, but try!

4. Lastly, as an added bonus you can use some self-myofascial release by foam rolling or using some other massage technique to reduce stiffness and increase blood flow to tight areas. This is an extra bonus method. Mainly focus on water, food, and sleep! #BecomeElite

Four variations of a cone weave to an instep pass.

In the two touch variations, I’m trying to take quick, sharp touches through the cones while the one touch is all about slightly bigger, more purposeful touches.

In this session, I did 5 sets of each style and my rest was just the time it took to collect the ball and jog/walk back to the start. #BecomeElite

Which one you choosing? #BecomeElite

Great example of adding fitness into your technical training with this shuttle run to dribbling combination drill!



In this session in the middle of lockdown last year I wanted to keep my fitness up during the time without team training, but I also wanted to get touches in. I created this drill to work on just that.

I first would do a 20 yard shuttle without the ball, then would collect the ball, dribble through Ronaldinho section of the drill, push the ball out and then do a 1v1 move at the cones.

In total I did 9 sets of this drill and my rest time was around 60s between each set! #BecomeElite

Caption this! ⤵️💬

#BecomeElite

Here’s a great passing combination from @cmsoccertrainer that works on that cut-back pass as well as one touch passing.



The cut-back pass is great for any player to work on as it’s done by almost every single player on the pitch at some point, but especially as a full-back/winger dribbling towards the end line that might want to cut the ball back to the top of the 18 yard box for a trailing center mid. #BecomeElite

I think one of the best things to ever happen in my youth career was getting put on the “B” team

during my u16 year and one of the best things to happen in my professional career was not getting a pro contract the year I dropped out of college.

Those periods of my life showed me how badly I actually wanted it, pushed me to put in even more work, and set up the next few years of my career. #BecomeElite

Here’s a very quick and simple juggling workout from an individual offseason training session of mine.



Took about 10 minutes and you get in 600 juggles. Tag someone below to try this out! ⬇️💬

Juggling Workout:
100 Below Knee Juggles
100 Tennis Ball Juggles
100 Waist Height Juggles
100 Tennis Ball Juggles
100 Two Touch Juggles
100 Tennis Ball Two Touch Juggles #BecomeElite

SWIPE ➡️➡️ to see a typical away trip game day for a professional footballer!

Tag someone who’d love to have this schedule 💬⬇️

Every professional team and professional player will have a slightly different schedule, order of items, or different game day routine, but this is a very standard regimen for a professional footballer.

Is there anything that surprises you about this schedule? #BecomeElite

Simple first touch drill focusing on directing a firm pass through cones at a variety of different angles using different parts of the foot!

#BecomeElite

🏈 #BecomeElite

How to Kick a Driven Long Ball (Swipe to see the technique in slow motion):

This technique is great for defenders and defensive central mids that want to switch the ball across the field, but also want to drive it so it gets to their target faster than a chipped pass. It still has height on it, but has less back spin than the chipped long ball.
.
My Thought Process:
1. I’m leaning away from the ball, but my momentum is carrying me forward. I’m not leaning back as much as the chipped long ball.
2. My leg is straight and foot is pointed, but the leg is slightly more turned in in comparison to the chipped long ball so that my heel is about 1-2 inches off the ground.
3. I’m making contact right in the inside part of the laces and striking the ball about 2-3 inches just below the center of the ball. This will drove the ball straight with power, but also produce some back spin and decent height. #BecomeElite

Watch your thoughts. Are you thinking positive thoughts, visualizing successful actions, hyping yourself up...

or are you doubting yourself, thinking negative thoughts, and visualizing failure?

Be mindful of what goes on in your head. #BecomeElite

Bounce pass to a directional first touch into space based off the color of the cones.

Great first touch drill from @cmsoccertrainer combining aspects of a one touch pass, quick reaction, and control of the ball out of the air.

In this session, we did 2 sets of about 15 aerial passes before moving on to the next drill. #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.

Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!

Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!

Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.

My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.

THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!

The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.

The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.

The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.

Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Here is my 1,000 juggle small ball workout from offseason!

Love doing light technical sessions like this on an off day to get some touches in while barely adding any workload on the body.

In this workout, all numbers are cumulative. So if I would drop the ball, I wouldn’t restart back at 0!

Small Ball Workout:
Below Knee Juggle - 100
Below Knee R Juggle - 50
Below Knee L Juggle - 50
Below Knee Two Touch - 100
Waist Height Juggle - 100
Waist Height R Juggle - 50
Waist Height L Juggle - 50
Waist Height Two Touch - 100
Head Height Juggle - 100
Head Height R Juggle - 50
Head Height L Juggle - 50
Head Height Two Touch - 100
10 Juggles to High Kick - 100

#BecomeElite

Here is my ( @mattsheldon23 ) full maintenance/prehab workout routine from the 2020 preseason!



My Workout:

Circuit #1:
1. Spanish Squat Isometric - 4x45s
2. Banded Knee Raise - 4x15 each leg
3. Swiss Ball Hamstring Curl - 4x12

Circuit #2:
1. Ankle External Rotations - 2x20 each foot
2. Ankle Dorsiflexion - 2x20 each foot
3. Ankle Internal Rotation - 2x20 each foot
4. Seated Calf Raise - 2x15

Superset #1:
1. Copenhagens - 2x20s each leg
2. Planks - 2x90s

Banded Monster Walks - 2x10 steps each way
#BecomeElite

In this drill I combined a bit of ball mastery work with some 1v1 attacking moves.

You might have to watch some of the ball mastery drills a few times in order to get the pattern, but once you do they’re pretty simple!

In this training session I did two perfect sets for each variation with just about 10s of rest between each set. #BecomeElite

🎯 #BecomeElite

A ball and a wall. The most basic training ground.

In this session, I was just bored of doing the typical one and two touch juggle so I decided to mix things up and require three touches between every wall pass.

I would set a timer for a minute and try to keep the ball up for the entire 60s. If I would drop the ball, I would start the timer over again. In total I did three complete sets of 60s before moving on to the next drill. #BecomeElite

Another preseason in the books. Season opener this weekend! #BecomeElite

Really enjoyed this passing progression drill from this offseason’s training.

(You’ll need the sound on to fully understand the drill!)

First, you start off with a set or two of just one touch passes back and forth around a few cones. The goal is to go fast, but keep the ball on the grass and keep it sharp.

You then move to a one or two touch pass depending on the command of your partner. Try to challenge your partner by shouting the command as you are hitting the pass so they must quickly react.

The third time around, you will now add the turn command in addition to the one or two touch command. However in this sequence we are acting as if you are starting to turn and open up, but decide it’s not on and decide to bounce the ball back to your partner.

Finally, we ended it with the same three commands, but this time the turn command results in you actually turning and dribbling around the cone and over to the other side! #BecomeElite

Show people you are all about hard work. Don’t tell people.

Show people you can develop from tough periods of life. Don’t tell people.

Show coaches/teammates you are an asset to a team. Don’t tell them. #BecomeElite

This is a such a classic warm-up drill! I’m sure most of you have done some variation of lateral movement to volleys back to your partner.



Here are some two touch variations that are a bit more advanced than the typical one touch returns! #BecomeElite

The @opsmpro and Become Elite Undiscovered Tour is coming to Pennsylvannia!

This is a professional level combine with multiple professional coaches and scouts from all over the world!

⭐️𝘕𝘰𝘳𝘵𝘩 -𝘌𝘢𝘴𝘵 𝘙𝘦𝘨𝘪𝘰𝘯𝘢𝘭 𝘊𝘰𝘮𝘣𝘪𝘯𝘦⭐️⁣⁣⁣
𝐎𝐏𝐒𝐌 𝐔𝐧𝐝𝐢𝐬𝐜𝐨𝐯𝐞𝐫𝐞𝐝 𝐓𝐨𝐮𝐫 🇺🇸⁣⁣⁣
⁣📍𝘊𝘰𝘯𝘴𝘩𝘰𝘩𝘰𝘤𝘬𝘦𝘯, 𝘗𝘈⁣⁣

A 2-day intensive combine in which you’ll be able to showcase yourself and network with individuals in the industry. Professionally facilities, expertly filmed, and high quality 𝟷𝟷𝘃𝟷𝟷. ⁣⁣⁣
💡⁣𝙇𝙞𝙣𝙠 𝙞𝙣 @opsmpro’s 𝙗𝙞𝙤 𝙩𝙤 𝙖𝙥𝙥𝙡𝙮 ⁣⁣
⁣⁣
𝘙𝘦𝘢𝘥𝘺 𝘵𝘰 𝘤𝘰𝘮𝘱𝘦𝘵𝘦 𝘢𝘨𝘢𝘪𝘯𝘴𝘵 𝘵𝘰𝘱 𝘱𝘳𝘰𝘴𝘱𝘦𝘤𝘵𝘴 𝘢𝘳𝘰𝘶𝘯𝘥 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥 ? ⁣⁣⁣
𝐓𝐡𝐞𝐲 𝐰𝐢𝐥𝐥 𝐛𝐞 𝐭𝐡𝐞𝐫𝐞⁣⁣⁣
⁣⁣⁣
𝘙𝘦𝘢𝘥𝘺 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘦𝘹𝘱𝘰𝘴𝘶𝘳𝘦 𝘢𝘯𝘥 𝘩𝘢𝘷𝘦 𝘵𝘩𝘦 𝘤𝘩𝘢𝘯𝘤𝘦 𝘵𝘰 𝘣𝘶𝘪𝘭𝘥 𝘯𝘦𝘵𝘸𝘰𝘳𝘬? ⁣⁣⁣
𝐘𝐨𝐮’𝐥𝐥 𝐡𝐚𝐯𝐞 𝐭𝐡𝐞 𝐜𝐡𝐚𝐧𝐜𝐞⁣⁣⁣
⁣⁣⁣
𝘞𝘢𝘯𝘵 𝘵𝘰 𝘴𝘦𝘦 𝘪𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘸𝘩𝘢𝘵 𝘪𝘵 𝘵𝘢𝘬𝘦𝘴 𝘵𝘰 𝘣𝘦 𝘢 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭 𝘧𝘰𝘰𝘵𝘣𝘢𝘭𝘭𝘦𝘳 ? ⁣⁣⁣
𝐏𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 💥 𝐘𝐨𝐮𝐫 𝐭𝐢𝐦𝐞 𝐢𝐬 𝐧𝐨𝐰 ⁣⁣⁣

Horseshoes is a fantastic game to work on long range passing and first touch.

Essentially this is just a “closest to the cone” style game.
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This game is best played with four players. You and your partner will stand on opposite corners of the 18 yard box and work to pass the ball over to each other and trap the ball out of the air so that it lands closer to the cone than the other pair of players. If your ball is closer then you win a point. First pair to 7 points wins!
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The only rules are that you must trap the ball out of the air. No bounces and no stomping on the ball. If you want to add a challenge you can make the last point “weak foot only” or alternate between your strong and weak foot with every round. #BecomeElite

Figure out what’s a priority in your life and make time for those activities.

Then cut back mercilessly on everything else.

Very thought-provoking quote from Wall Street Journal writer, Laura Vanderkam. #BecomeElite

Directional first touch to instep pass! Like most of my drills on goal, we treated this not as a shooting drill, but a passing drill.

We imagined having a teammate standing just inside the post and hitting a pass into that target.
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The first touch is so important for your speed of play and your distribution. You can see on the reps where I have a poor first touch that I usually have a bad pass. A clean, consistent, and sharp first touch is vital as you climb up the soccer ladder. #BecomeElite

Need a workout for today? Give this full-body, minimal equipment regimen a try! #BecomeElite

“Do what you can, where you are, with what you have.”


Throwback to some quarantine training when all the fields were closed. I went out to an empty parking lot next to a dog park and pinged some driven passes into a fence.

Even though I rocketed a few pings straight over the fence, I think the extra pressure of missing helped me keep the ball down for the most part.

In this session I did 20 passes with the right and left foot before moving on to the next drill. #BecomeElite

The next stop of the OPSM and Become Elite Undiscovered Tour is in Conshohocken, Pennsylvania on May 5th-7th!



This is a professional level combine for players looking to play at the next level. Pro coaches and scouts will be in attendance looking for talent.

If you’re interested in learning more or applying for the combine then head to @opsmpro ! #UndiscoveredTour #BecomeElite

Great warm-up crossing drill! Place all the balls you have across the 18 yard line and when you’re ready, approach and attempt to “cross” the ball into the goal.



Obviously you’ll have to use some imagination here because this isn’t a spot on the field that you’d typically cross the ball, but just focus on consistent, curling action on the ball.

In this training session, I did two sets for each foot before moving on to the next drill. #BecomeElite

💯 #BecomeElite

One of my favorite drills as a kid was passing the ball against a sidewalk curb and working on trapping the ball as it bounced up back to me.



This drill is best done when you walk or passing object doesn’t return the ball straight back to you on the ground.

In this training session I did 10 minutes of this drill before moving on to the next one. This drill is just so good to work on that first touch out of the air. #BecomeElite

Offseason DB and Bodyweight At-Home lower body workout with @legendre28 !

The focus of this workout was pretty general. It contained aspects of strength/power, muscular endurance, stability, some isolation work for problem areas, and some core work at the end! #BecomeElite

Three instep volleys back to a partner to cross. With this specific drill I wanted to work on crossing, but I wanted to get more touches in and make it a bit more dynamic.



I had my fiancé toss me the ball three times to my right foot, then on the fourth toss I would tap the ball down the line and whip in a cross into the box. After 10 sets of that, I switched to my left foot and changed the cross to a cut-back cross with the left foot. #BecomeElite

Learn to understand the difference between constructive criticism meant for you to improve and demeaning insults meant to bring you down.



Don’t ignore constructive criticism or label it as hate when it’s really actually meant to help you. #BecomeElite

One of my favorite warm-up crossing drills that I like to do before heading into normal crossing + finishing.



First, I’ll place the ball right on the corner of the 6 yard box and just work on striking the ball with my normal crossing technique so that it goes into the upper 90 of the goal. I’ll do 15-20 crosses with each foot and just try to work on hitting the upper side netting consistently.

Then, I’ll start rolling the ball and once again hit 15-20 crosses on each side, but rolling the ball before striking it. I’ll roll the ball so that I’m striking it right around the corner of the six yard box and once again, I’m going for consistent technique and action on the ball.

After that, I’m feeling sharp and ready to move out to the wing and hit some longer range crosses! #BecomeElite

Mentality 💯 #BecomeElite

Keeping the ball up with some long range volleys like this is an advanced drill to work on touch, control, and passing in the air.



It’s also extremely difficult to get a good rally going. You can either do this drill as a competition against your teammate to see who messes up more or you can work together to try to string as many passes as you can.

Start off close, standing just 10 or so yards away from your partner and then gradually move back and back until you’re 40+ yards away and forced to really place some power behind your volleys. #BecomeElite

One step at a time. #BecomeElite

Here is a great partner passing drill that focuses on bouncing the ball and then checking the shoulder, opening up, and receiving the ball into space.



In this session we would do 5 passes each side before switching roles and then did a total of 2 sets each! #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.
.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

A wall and a ball. That’s all you need sometimes. In this drill, I am alternating between one and two touch wall juggling.

It might look simple from the outside, but when you are doing this firsthand it can get pretty confusing. It just takes that extra bit of focus to stay on track with every touch and pass.

In this training session from quarantine, I would do this for 60s straight trying to not drop the ball. I would then take a 15-30s break to regather myself and then repeat for 3 total sets. #BecomeElite

✅ #BecomeElite

Absolute leg burner, this one. Throwback to 2018 with @sheldontweedie for today’s drill!

This passing drill is all about checking away and then back to the ball, controlling your weight of the passes, and pushing through some heavy legs.

In this session we each did about 3 sets of 15-20 passes! Our rest time was just our time spent as the passer. #BecomeElite

What’s your least favorite fitness test? Mine’s probably the Cooper... 🥵

This is a great tight space ball mastery drill that can be done almost anywhere, but is perfect to do when you are on concrete with flat soles.



Typically, I like to go 15s with both feet, 15s with the right foot only, 15s with the left foot only, and then rest for 15-30s. Then repeat for 3-4 sets.

I think getting comfortable moving, controlling, and touching the ball with all parts of the foot is crucial as you progress as a footballer. #BecomeElite

You don’t need to have the perfect set-up to start. Just do the best you can.


A 45 minute ball mastery session in your garage is still 45 minutes of on-ball training.

A bodyweight workout at home can still be a fantastic workout.

Practicing your long balls or shooting technique on a fence instead of a full sized goal is still going to help you improve.

Do what you can, where you are, with what you have. #BecomeElite

Need to prepare for an upcoming preseason or upcoming trial?

Combine cardio with ball work to simulate the fatigue and heavy legs you’ll experience in a match or training session. You’ll find you’ll need to focus much more in order to stay sharp with the ball.

In this session from my 2019 offseason I did 5 sets of this drill and my rest time was just 20-30s between each set. #BecomeElite

Work. #BecomeElite

The classic game of “soccer tennis” (or “football tennis”) is a fun way to work on touch and control of the ball.

This is another game I wish I played more of as a kid!

Create two boxes with a net or obstacle to act as the net. Each player has a maximum of three touches, the ball can only bounce once before your first touch, and it’s fine to touch the ball straight out of the air. #BecomeElite

How long should you rest between sets?

…Well, it completely depends on your fitness goals or the specific goals for that workout or even specific goals for that exercise.

Most people don’t time their rest periods at all and instead hop on their phone and get distracted for long periods of time which can have a negative effect on their workouts.

If your goal is to improve muscular endurance then you should limit your rest time to under 30s between each set so that you’re not fully recovered and subsequently improve your muscular endurance.
If you are looking for hypertrophy then you’ll want to be in the 30-90s range to let the body recharge slightly while also getting in sufficient volume for the workout session.

Finally, if your main goal is to add strength or work on increasing power, then you will want to rest between 3 to 5 minutes to let the body completely recharge for the next set. This way you can exert maximum effort and power into each rep, set, and exercise. #BecomeElite

1v1’s to goal! Really enjoyed attacking/defending the goal from different angles than from just straight on.



Here were our rules:
1. Goalkeeper passes the ball out to the attacker to start the play.
2. You must stay within the lane until you get into the 6 yard box.
3. The play stops when the ball goes out of bounds, the defender clearly gains possession, or the attacker scores.
4. If the attacker scores, then the defender must stay and defend again and the attacker moves to the back of the line.
5. If the attacker does not score, then the attacker moves to defense and the defender moves to the back of the line.
6. First player to reach 5 goals wins. #Become Elite

Some great insight from Wayne Gretzky. Success is all about delayed gratification...

work now, reap the rewards in the future. #BecomeElite

Another great three person passing drill from @cmsoccertrainer.

This is all about focusing on your first touch to either set up the next pass with the same foot or the opposite foot.

In this training session we would do 10 total turns before switching roles and each did 2 sets of each variation. #BecomeElite

Just a few more days until preseason with @fctulsa begins! #BecomeElite

Trap and cross. Trap and cross. Trap and cross. Improving is all about deliberate repetition.

#BecomeElite

💯 #BecomeElite

Every single one of you should give this drill a go whether you’re a youth player or current professional.

Love this drill from @cmsoccertrainer !

All this drill focuses on is hitting 20 one touch passes back to your partner, but if zip in the passes, you work to make every single pass perfectly skimming across the ground, and you make your movements sharp, this drill because a highly effective drill.

See if you can get 20 perfect passes... then if you do, have your partners hit the ball even firmer. #BecomeElite

Interested in an individual training/workout program?

For more info visit my website become-elite.com or click the link in my bio!
.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

I can’t get over how great this 1v1 drill is from @boone_chase.

The first touch under pressure, the need for quick decision making, and the restriction to control the dribble through the gates is just all perfect.

This is one of those drills that looks way easier than it actually is..

Basically, the defender will zip a firm pass from the center goal to the attacker. The attacker then can score in any of the three goals by dribbling through the two cones, but must do so in a controlled manner (No 5 yard through touches). If the attacker scores through the center goal then it’s worth two points. First player to 10 points wins. #BecomeElite

I think I might be one of the only players in the world who doesn’t love playing/training in the rain...

#BecomeElite

Absolutely loved this first touch and passing drill from @cmsoccertrainer.


Use the two touch variation to start to get used to the pattern and then once you have it figured out, progress to the one touch variation. Opening up and using one touch for the diagonal pass is trickier than it looks, but it’s fantastic to work on. #BecomeElite

Discipline > Motivation #BecomeElite

A few tight + technical passing patterns that you can do with a partner from @boone_chase and @cmsoccertrainer !



This drill was the very first exercise of our training session following a 5-10 minute warm-up. The idea is to continue to warm the body up and get dozens of quality touches in before progressing to more dynamic or larger space drills.

In this session we each did about 15-20 passes total before switching roles and we only did one set of each variation. Our rest was just our time as the passer. #BecomeElite

Zippin’ #BecomeElite

People in video:
( @rubiorubin @angelocalfo @boone_chase @zaneprovenzano @devinslingsby @r0wanschnebly )

Quick passing pattern to shot! Great drill from @boone_chase to work on some sharp touches and finishing.

#BecomeElite

Consistency. #BecomeElite

This finishing drill from @boone_chase is all about minimizing the time/steps between your touch and your shot.



We are trying to take a positive first touch into space and hit a shot after just a step or two. Actively working on cutting down that transition time is crucial as you progress to higher and higher levels. #BecomeElite

Full lower body workout from the other week! The goal of this workout was to be as balanced as possible.

Working on all muscle groups, single leg exercises, stability, isometrics, power, etc. #BecomeElite

Trapezoid Passing Drill with an extra variation. I love this drill because you have to deal with hitting a variety of passes in different directions all with different weight.

For example, the lay-off passes need to be hit differently than the longer switching passes.

If you’re focused on zipping the passes into each other as sharp and quickly as you can then it can be a challenging drill even for pros.

If you go through the motions with no care about bobbles or weight of the passes or speed of play, then it’s a terrible drill.

Focus on every single touch. #BecomeElite

I have a love/hate relationship with warm-ups.. #BecomeElite

Two variations of the classic short, short, long passing drill.

Simple drills done with 100% focus, that’s the key. #BecomeElite

🤫 #BecomeElite

Just working on delivering a consistent curling ball into the box over and over and over again.

#BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.
.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

A couple volley drills from @armando_samuel1 !

These drills are simple yet effective exercises to work on first touch and control of the ball. Challenge yourself to never drop the ball and to always hit the ball right back to your partners hands every single time. #BecomeElite

I wasn’t 100% at the professional level when I attended my first professional trial.

I wasn’t 100% completely knowledgeable on on every exercise or lift when I stepped into the gym for the first time.

I didn’t know I was 100% at the D1 college level when I signed up for my first college ID combine.

I didn’t even own a camera, lights, mic, or a tripod when I started my YouTube channel.

Sometimes life is about not overthinking things, jumping in head first, and learning as you go. #BecomeElite

In 99% of professional level trainings you’ll be doing some form of passing combinations like this one from @legendre28 !



Use these drills as part of your warm-up, but also focus intensely on zipping the passes as cleanly as you can minimizing the bobbles from all your passes and touches. #BecomeElite

This one hurt to make.. 😂 #BecomeElite

Challenging long range juggling game shown to me by @armando_samuel1 !

In this drill you stand 25 yards away from each other and have a maximum of three touches to play the ball in the air over to your partner. If you take more than three touches, if you drop the ball, or you fail to pass the ball to your partner then that’s a point for your partner.

Play up to as many points as you’d like! #BecomeElite

Love watching the flight of the ball with these shots #becomeelite

People in video:


@boone_chase
@rubiorubin
@isaac____hmr
@r0wanschnebly
@legendre28
@devinslingsby

1v1 Two Touch... No thighs, no head #BecomeElite

Swipe to see an actual email I sent to a professional team back in 2018!

Emailing coaches/teams definitely has a lower success rate than using a reputable agent or a reliable connection, but I have obtained dozens of trials, invites into preseason, or even contracts from looking up coaches/teams and sending them an email especially at the lower leagues.

I keep my emails short and to the point. I introduce myself as a player, explain what I’m looking for, and attach a professional CV and Highlight video.

90% of the time, I won’t even get a reply, but the few replies I do get usually lead to a great opportunity. #BecomeElite

Really challenging 1v1 drill that I got from @boone_chase.


In this drill you create three small “gates” that the attacking player must try to dribble through while maintaining close control of the ball. If you dribble through the side gates it’s 1 point and if you dribble through the middle gate it’s 2 points. First player to 10 goals wins.

The tight space aspect of this drill and the rule that you must have control of the ball as you pass through the gates forces you to attack quickly and sharply. It’s incredibly challenging for both the attacker and the defender. Loved this drill! #BecomeElite

💯 #BecomeElite

The “Game” Drill from @armando_samuel1 ! This is a combination of some quick reaction movements, passing and first touch combinations, and some long range distribution.



Your partner will start by pointing to different corners of a tight box. You will have to react and shuffle as quick as you can. Your partner will then pass you in the ball and you will perform a little one and two touch passing combination. Finally, after you play your partner the final pass of the combination, you will pop off to the side of the square and receive a pass. Your partner will then run to one of three mini goals about 30 yards apart and you have to pick your head up find your target and then hit a longer range pass through the mini goal to your partner.

In this training session we each did three sets in a row before moving on to the next drill.

Love this quote from @timgrover’s book, “Relentless”.

Understand what makes an effective drill, workout, training, fitness routine, etc.

Actually commit to doing the work.

Then continually work to progress every single day, week, month, and year. #BecomeElite

Soccer Table Tennis or “Futmesa” is a fantastic game originating in Brazil.

All you need is a bit of space, a solid table, and a ball and you have a challenging game that will tremendously improve your touch and control of the ball.

Anthony and I play using a Size 2 mini ball and an old coffee table. Each person has a max of three touches to bounce the ball off the table over to their partner. If you miss the table, the ball touches the ground, or you double bounce the ball off the table, then it’s the other players point.

Lately, we’ve been playing games to ten points. Then the first one to get to 20 wins is the overall winner. #BecomeElite

SWIPE ➡️➡️ to see a typical in season training day for a professional footballer!

And to answer the flurry of questions I know that are about to come in... No, most pros teams do not train twice a day. They might have double days during preseason or some randomly mixed in during season, but the vast majority of days are just one training session. Tag someone who’d love to have this schedule 💬⬇️

Every professional team and professional player will have a slightly different schedule, order of items, or different daily routine, but this is a very standard regimen for a pro.

As you can see, it’s intense, but there actually is a lot of free time to hang out and rest. Most pros are done with the work for the day by the early afternoon.

Is there anything that surprises you about this schedule? #BecomeElite

Partner Volleys, but with a fitness twist.

In this drill with @armando_samuel1 we created a ladder of cones so that each one was 1-2 yards apart and we had to perform a shuttle run while volley back the ball at each stop. #BecomeElite

OFFSZN #BecomeElite

Fantastic Warm-Up Sequence from @armando_samuel1 !

In this session, after a brief dynamic warm-up we did this Speed Ladder to Instep Pass to really get us ready for the session.

We each did 12 sets in a row before switching roles. Absolute leg-burner.

The first 4 sets were one touch passes right back to the partner. The second 4 sets were two touches. The last 4 sets were two touches again, but the first touch taken across the body. By the end you’re dying, legs are burning, sweating, and ready to go! #BecomeElite

💯 #BecomeElite

Three great variations of the Four Cone Ball Mastery Drill shown to me by @rubiorubin !


Little ball mastery drills like these are so important to add to your training to keep your control of the ball sharp. After just a few sets of these you should already start feeling like you have more control of the ball.

In this session I would do about 7-10 reps with each foot before stopping and taking a little rest. #BecomeElite

Fun game to end an individual session! #BecomeElite

Simple lay-off to curled shot finishing drill. Drills don’t have to be complex in order to be effective.



In this session, we would each take 5 shots before switching roles. We then did two sets from the right and two sets from the left.

Don’t let your future self down.. #BecomeElite

First touch and wall passing! Great drill to work on the weight of your touches.

In this session I did 3 sets of 3 minutes before switching to the next drill. My rest time was around 30s between each set.

Doing these type of drills on concrete is sometimes even better than grass as it exposes your bad touches even more. Sightly tap the ball with too much weight and it will fly off, bobble the ball slightly and it will bounce higher than usual, etc. Love these types of drills. #BecomeElite

A Footballer’s Guide to Fitness Training! I think every single one of these styles has a place in a footballer’s training program, but which style do you prefer??


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Personally, I usually do interval training for about 80% of my fitness work which is in the form of either the John Terry Cardio Routine or out on the field incorporating ball work when I can. I love how game realistic and intense the HIIT sessions can be so I like to stick with this style for the most part.
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The other 20% of my fitness training is mixed between the other styles, but again, that’s just my personal preference. #BecomeElite

Just two cones and a ball. Thats all you need for these Cone Loop variations.

Great drill to work on tight space dribbling, cuts, and change of speed.

In this session, this was the third station of a Ball Mastery Circuit and was the final leg burner. I did two sets of each variation within their own circuits. #BecomeElite

That’s why I recommend analyzing every single touch of your own games.


It’s great to watch your best plays or highlights from your last game or your entire season overall, but you learn the most from analyzing your mistakes. #BecomeElite

In many small group training sessions, you’ll have access to only one goal or only one goalkeeper.

Here is how we play competitive small sided games with only goal/goalkeeper:

We place two goals on the opposite side of the big goal (about 20-25 yards from goal).

If the team attacking the big goal scores, then they get a point, the ball back, and they stay attacking the big goal.

If the team attacking the small goals scores on either of the goals, then the two teams switch sides, they get the ball back and are now attacking the big goal, but they do not receive a point.

First team to 10 points wins #BecomeElite

The next stop of the @opsmpro x Become Elite Undiscovered Tour is in Louisville on January 29th-31st!



After a very successful first combine in Tulsa, Oklahoma, @opsmpro is hosting another professional combine but this time with Louisville City.

If you are interested in signing up or are looking for more information then click the link in @opsmpro’s bio!

*disclaimer*
Due to covid travel protocols I will once again not be in attendance. I am just helping to promote the combine!
#BecomeElite

A couple really technical passing combinations from @armando_samuel1’s session last week.

It might seem a little complicated at first, but watch the pattern closely a few times and I’m sure that you’ll pick it up. #BecomeElite

Caption this... 💬⬇️ #BecomeElite

In this drill I combined a bit of ball mastery work with some 1v1 attacking moves.

You might have to watch some of the ball mastery drills a few times in order to get the pattern, but once you do they’re pretty simple!

In this training session I did two perfect sets for each variation with just about 10s of rest between each set. #BecomeElite

💯 #BecomeElite

Before almost every single professional team training session you’ll see some sort of a Rondo.

It’s a fantastic warm-up exercise that is huge for developing speed of play and decision making. I think I’m this training session we did Rondos for almost an hour before moving on to the next drill in the session.

Our Rondo Rules:
1. One touch only.
2. Loose out of bounds.
3. Only a touch is needed for the round to end.
4. Person who messes up goes into the middle and the person who’s been in longest exits the middle.
5. 15+ passes and the people in the middle are in again. (30 passes means 2 more rounds, 45 passes means 3 more rounds, etc.)
6. A clean nutmeg and both people are in the middle again for another round. #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.
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Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
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Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
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Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
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My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
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THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
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The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
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The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
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The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
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Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

In this ball mastery session, I placed these 8 cones on the ground and didn’t move them for the entire hour and 15 minutes I was training.



I wanted to have this session hyper-focused into ball mastery and nothing else. I did 5 sets of 3 minutes for each variation with just 20-30s of rest between each set.

I love doing these drills to keep that close-control of the ball sharp. It’s crazy how much better you feel with the ball at your feet after just 20-30 minutes of these type drills. #BecomeElite

I’m 28 now, but these are still 7 drills I wish I did more as a kid...
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After playing at the professional level for a number of years now, I always reflect back to my youth training and try to figure out what I personally would have done differently.
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For me ( @mattsheldon23 ), I spent majority of my childhood in the suburbs of America and didn’t get a lot of high level academy style team training or pick-up games in the streets. It was mostly individual training, a couple team trainings each week, and then 1 on 1s vs my brother.
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Personally, in an ideal world, I would have added these 7 Drills to my youth training:
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1. Rondos. One touch passing to improve speed of play, decision making, and technical skills.
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2. Wall-Passing. When I was by myself I would have spent more time honing in on the fundamentals of one and two touch passing and wall juggling to really work on my first touch.
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3. Two Touch. A simple juggling game I wish I would have learned earlier. Great to work on touch, control, and comfort controlling difficult passes.
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4. Passing Combos. Simple passing combinations either with a one on one coach or in training. Just focusing on off ball movement, receiving a pass, and hitting a perfectly weighted pass to your partner.
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5. Laced Passing. I either would work on shooting, short instep passes, or I would work on long balls. I never worked in mid-distance driven laced passes.
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6. Small-Sided Games. Like I said I spent majority of my time in a neighborhood where kids didn’t play soccer and that was something I missed out on. I wish I could have done more small sided pick up games as a kid.
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7. Finally, fitness with the ball. Many of my youth coaches just ran us or I would just go on long 4 mile runs to get fit. I wish I would have incorporated a ball into majority of the fitness work I did as a kid.
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Lastly, this is just my personal list for my unique situation. I’ve talked to a lot of pros and every single one has a different experience and different regrets about what they should have focused more on as a kid/teenager. #becomeelite

When the passes are zipped in and the touches are crisp, this is my absolute favorite Square Passing Variation!


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Whenever you try this out, challenge each other’s touch by hitting the ball as firm as you can while still making the pass accurate and manageable. Focus on the details and really try to move the ball! #BecomeElite

Do things outside your comfort zone. #BecomeElite

Love this quote from @thelesbrown 🔥🔥

Ronaldinho Drill to Laced Pass!

This drill forces you to not only work on tight space dribbling/control of the ball as you weave through the Ronaldinho Drill, but then as soon as you exit the cones you must quickly pick up your head, find your target, and then hit a laced pass.
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In this specific training session, I did ten reps with each foot before moving on to the next drill! #BecomeElite

Soft feet 🙌🏼 #BecomeElite

Sometimes the best training you can do is just going outside and striking a ball against a wall.


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This simple drill can easily be overlooked by players, but if you control and deliberately strike each ball with intention and focus you’ll improve your first touch and passing tremendously.
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In this session I also added a cardio aspect to the drill. I would go for 1 minute straight and try to not make a mistake, then rest for 2 minutes. I then repeated for 5 total sets.
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It doesn’t seem like it, but your legs will be burning and you’ll be breathing hard after a couple sets. #BecomeElite

🆙 #BecomeElite

Two Touch Juggling Variations! One thing I try to do with these juggling variations when I can is to try to stay balanced on my plant foot as I perform the two juggles with my other foot.

I really like incorporating these variations to work on first touch out of the air as well as balance/stability. #BecomeElite

Merry Christmas, Everyone! I hope you all have a fantastic (and safe) holiday with family/friends!


- Matt Sheldon

One of my favorite individual dribbling drills! In this drill you randomly lay out “gates” through which you must dribble through like a slalom skier.


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After a few sets, once you start getting used to the pattern, you then switch it up so that you must continually be scanning in front of you to find the next gate you have to dribble through. #BecomeElite

The next stop of the @opsmpro x Become Elite Undiscovered Tour is hosted by @louisvillecityfc in Louisville, Kentucky on Jan 29th-31st!


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This is a professional level combine in front of professional coaches, scouts, and agents. You must apply and be selected in order to attend!
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If you are interested, head to opsm pro.com or click the link in @opsmpro bio for more information!
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Full disclosure: I am trying to attend this combine, but am not 100% sure if I will make it or not yet! #BecomeElite

A few different cone weave variations! I have seen such a tremendous improvement with my overall ball control and dribbling after doing drills like these over the years.

#BecomeElite

Do you actually want it or do you just “kinda” want it? #BecomeElite

A few V-Tap Ball Mastery variations that can be done almost anywhere.
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I think it’s crucial to just get a few sets of some @ball mastery drills during your weekly training regimen to just stay sharp with the ball in tight spaces. Even for professional footballers! You’d be surprised how much sharper you feel during team trainings after just a few minutes of drills like these! #BecomeElite

Bayern Munich’s Full Preseason Session Breakdown! This training session was from July 28th, 2019 and was streamed live on Bayern Munich’s YouTube channel!

I thought I’d go through the full session and breakdown/analyze it!

Full Session (1 hr and 53 minutes):
1. Dynamic Warm-Up (18 minutes)
2. Weightlifting Circuit (30 minutes)
3. Passing Combinations (10 minutes)
4. Conditioning with the ball (7 minutes)
5. Passing combinations to finish (19 minutes)
6. 8v8 half field matches (16 minutes)

This was a pretty long and physically demanding training session, but keep in mind this was one of their preseason sessions which are typically more demanding than regular season sessions!
#BecomeElite

One of my favorite juggling drills.

Take a few small juggles alternating between each foot and on the 10th or so juggle, pop the ball up above head height and work on controlling the ball straight back into the normal alternating juggles. #BecomeElite

Louisville, Kentucky is the next stop of the @opsmpro x Become Elite Undiscovered Tour!
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This is a professional combine with @louisvillecityfc coaches! If you’re interested in attending the combine head to @opsmpro and hit the link in their bio to sign up!
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Once again, I will not be in attendance!! I am simply helping promote the combine! I was hoping to be at a few other stops of the Undiscovered Tour, but with covid it might prove impossible... I’ll keep you guys updated as we figure it out though! #BecomeElite

Full Upper Body Workout! Simple, effective, and balanced 🙌🏼 #BecomeElite

💯 #BecomeElite

Great small group drill to work on first touch and control of the ball.

Whenever I do this drill, I always like to set a target number of long range passes to get to as a goal. Usually it’s 10-20. Setting that goal usually helps keep everyone focused. #BecomeElite

If there was a pill that could improve your mood, increase your energy, make you less likely to be

injured, improve focus, improve reaction speed, and even lengthen you career, I guarantee that you would pay almost anything to get your hands on it. Every single athlete in the world would be lined up at GNC trying to buy the pills...
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Getting 8+ hours of sleep per night has been scientifically proven to do all of that, but yet only 20% of teenagers get 8 or more hours of sleep a night.
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It’s free and does nothing but benefit your career, so why are you staying up until midnight tapping through Instagram stories on your phone?
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The first study was done with Stanford University’s men’s basketball team. After logging hours of sleep, they noted that the average night sleep was about 6.5 hours. After a prolonged length of time where they asked the athletes to add two hours of sleep to their nights, they noticed the following improvements.
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Links to all separate studies can be found here:
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https://www.eatsleep.fit/tennis/sleep-and-athletic-performance/

I was first shown these drills two years ago by @freddyhickman3 and really enjoyed the dynamic aspect of the passes and the overall challenge of them.


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In this session, we both did two sets of each of the three variations. The goal of this drill is obviously crisp and clean passes/touches, but also to move fluidly and quickly between each section of the drill. Many of the passes/volleys will be almost hit on the run.
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The most challenging variation is definitely the outside of the foot volleys. Although it’s not the most common touch and you might only trap the ball a handful of times like that throughout your career, it’s still a fun and challenging drill to push you outside of your comfort zone. #BecomeElite

Found this concrete area in a random park... no idea what it’s for, but it makes for some pretty awesome individual training drills.

Throwback to some quarantine individual training! The goal with this drill was a combination of fitness and ball work.


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In this drill, I would dribbling around these four cones in this X-pattern for 30s as intense as I could. I would then rest for 30s and repeat for 8 sets.
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It sounds easy, but by set 3-4 you are breathing heavy and your legs are starting to get heavy. It’s in those last few sets where you really have to focus on staying sharp with the ball. #BecomeElite

Very excited to announce that I’ve re-signed for @fctulsa for the 2021 @uslchampionship season.

Already so pumped to return to Tulsa and get back to work 🙌🏼
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Big thank you to @gaddai8 and @opsmpro for all your help once again. Can’t wait to be back!!

Great crossing warm-up exercise to get a ton of reps in and warm-up before heading out wide and doing it for real!


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This is also deceptively tiring as well. A couple sets will have you breathing harder than you expect haha.
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In this session, I did 2 sets with each foot before moving out wide and hitting crosses at full speed. #BecomeElite

When seasons and team trainings resume the players that have been working hard for the last 9+ months will succeed.


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Don’t be a player who takes this time to slack off and then once season starts back up you’re surprised/upset when you find yourself on the bench.
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Don’t be upset about the results you didn’t get, from the work you didn’t do. #BecomeElite

Three partner passing drills to work on first touch and instep passing.

These are deceptively difficult!
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Place two vertical “gates” about ten yards from each other and work with your partner to complete as many perfect revolutions as you can. #BecomeElite

Most likely blasted this 20 feet over the crossbar...

but at least the photo is sick 🙌🏼 #BecomeElite

Great little dribbling exercise working on a variety of different skills...
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Tight space ball control when inside the Ronaldinho Drill, acceleration with the ball, deceleration and change of direction with the ball, more tight space ball control work, picking up your head to find a target, and finally hitting an instep pass accurately to that target.
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In this session I did 13 total sets before moving on to the next drill! #BecomeElite

Almost that time of year again 🙌🏼 #preseason #BecomeElite

Simple first touch drill focusing on directing a firm pass through cones at a variety of different angles using different parts of the foot!

#BecomeElite

🔥🔥 #BecomeElite

Simple drill, but 100% translatable to the real game.

In this session, I wanted to work on 1v1 moves and crossing, but I didn’t have players to defend me or finish my crosses, so I placed a cone to act as a defender and I aimed for the section between the penalty spot and the 6 yard box as my target for my crosses.
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I used my imagination to make this drill as realistic as possible. #BecomeElite

Killer Leg Workout! Soccer specific movements and a ton of variation with the exercises.

Give this one a go! #BecomeElite

Might need sound on for these drills! I love the way this drill build-ups up and becomes more and more complicated as your progress.

What starts off as a simple, mindless one touch passing exercise soon turns into a challenging reaction drill! #BecomeElite

“Fortune sided with him who dares” - Virgil
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The best players are the ones who are optimistic enough to recognize good opportunities, but realistic enough to weed out the bad ones.
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Players that are able to make, and are willing to take, calculated risks usually are the most “fortunate”. #BecomeElite

Another great individual drill focused on combining fitness and ball work.

This session was just a week before I headed off into preseason and I wanted to really make a push with my stamina so I could come in fit and sharp.
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In this training session, I would perform a 5 yard then 10 yard shuttle without the ball, then repeat with the ball. I would then rest for around 30s and then repeat for a total of 5 sets. Incredibly tiring drill that also requires a ton of focus to stay sharp as the legs start to tire and get heavy. #BecomeElite

Offseason workout last year pre-covid. Miss these 🙌🏼

In this drill, we wanted to work on distribution from the right fullback position.

Specifically, we wanted to work on receiving the ball from a central player, taking our touch towards the line, and curling a ball into the channel for a attacking player to run on to.
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However, since it was just the two of us, we created this drill in the center of the field to have a target to aim for and we used our imagination to work on that in-game scenario. #BecomeElite

Over Thanksgiving I heard about the mental toughness challenge called the “Hard 75” from

@andyfrisella and I was inspired to create my own challenge for the month of December adapted to my offseason goals.
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For the month of December, I will attempt to accomplish the activities listed in the first slide every single day.
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If I miss a day or miss an activity, I will technically “fail” the challenge, but I won’t quit the test overall. I will keep pushing and see how many full days I can complete over December. Hopefully, that won’t happen and I’ll complete all 31 days without missing a single activity.
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If you’d like you can join along with this specific challenge or do what I did and adapt it to fit your goals or your needs.
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Screenshot the second slide and use it to track your progress every single day!
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Let’s get it 🙌🏼 #BecomeElite

The classic warm-up exercise, but with two touches.

Every footballer has probably done some variation of this volley drill, but as with anything, this can be a terrible drill or a fantastic drill based upon your mental engagement.
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Are you going through the motions just to get through the drill and warm-up or are you focused on perfecting every single touch and volley to improve your game. Focus is key. #BecomeElite

Today is the last day of the Black Friday - Cyber Monday Sale!

My biggest sale of the year ends tonight at 11:59 PM Pacific Time! Don’t miss out! #BecomeElite

Touch and Finish! This is a classic finishing drill done by tons of professional teams.
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In this drill, ideally you’d have partners on both posts with a bunch of balls and a goalkeeper to actually try to block the shots, but as always make do with what you have.
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In this drill, your partners will ping our difficult to control passed and you’ll work to control the ball inside of the semi-circle and then hit a shot on frame.
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Typically you make some sort of competition out of it. Like who can score the most goals out of 10 shots or who can get to 5 goals first. #BecomeElite

You had one job, Bradley... @bou #BecomeElite

This is one of those drills where it looks 10x easier than it actually is... this drill is a KILLER.


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In this training session, I wanted to combine cardio and ball work to improve my stamina just before heading off into preseason with FC Tulsa. I would perform a shuttle across the field at around 80% speed. Once I got back to the cone, I’d walk over to the Ronaldinho Drill as a quick rest and then perform about 10-15s of dribbling through the cones. I would then rest for about 60s and then repeat. I did 8 total sets of this and it destroyed me hahah. #BecomeElite

Is hard work a punishment for you? #BecomeElite

Sound ON! This is a fantastic first touch and reaction partner drill.

We created two gates about 10 yards apart using our shoes.
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We would then hit a pass to our partner and shout either, “Green” or “Black” which indicates which direction our partner needs to take their first touch. #BecomeElite

Missing these sessions with @armando_samuel1 #BecomeElite

Simple dribbling exercise to work on sharp changes of direction and accelerating/decelerating quickly.


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In this training session I did 7 sets going each direction before moving onto the next drill! #BecomeElite

Be obsessed. #BecomeElite

Fantastic little partner warm-up exercise to get tons of quality touches in.
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I love this drill because it forces you to focus so much on the weight and placement of every single one of your passes. Hit the ball slightly too soft and it disrupts the rhythm of the passes, too hard and your partner might struggle to return the pass, hit the ball slightly in front of or behind your partner and you screw with your partners angle to deliver a good pass back through the cones, hit a bobbling pass and your partner might struggle to return a decent pass back to you.
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For this to work smoothly, every pass needs to be hit with the right weight and direction. #BecomeElite

What a rally 🔥🔥 @calvinrezende v @_dacosta16 #BecomeElite

Intense fitness and ball work training in an incredibly tight space.

The 1x1 Freestyle Dribbling drill is incredible for working on instinctual, tight space dribbling footwork while also improving stamina.
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I typically do 45s of intense dribbling within the 1x1 square and then rest for 45s and then repeat for a total of 5 sets. If done correctly, this drill will kill your lungs and legs and only force you stay even more focused on the footwork as you tire out 💪🏼 #BecomeElite

It happens... #BecomeElite

Some simple Y-Passing patterns working on first touch, one and two touch passing, opening up, 1-2s, and a few different distanced passes.

#BecomeElite

HUGE SALE!! All programs will be 40% off for BLACK FRIDAY + CYBER MONDAY!
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All programs will go on sale on Friday morning and all will stay on sale through the weekend and for Cyber Monday!
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This is the biggest sale of the year! #BecomeElite

A few different wall passing and footwork patterns to try and master! #BecomeElite

Circuit style leg workout from last week! Also incorporated 500 small ball juggles during my rest times.


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Warm-Up:
Bike Ride - 10 min
Wall-Sits - 2x90s
Fire Hydrants - 2x15 each
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Circuit #1:
Bulgarian Split Squats - 4x8 each
RDLs - 4x10
Copenhagens - 4x20s each
Small Ball Juggles - 4x50
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Circuit #2:
Glute Bridge Walk-Outs - 3x4
Plank on Balance Board - 3x60s
Hip Flexor Raise - 3x10 each
Small Ball Juggles - 3x50
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Circuit #3:
SL Calf Raise - 3x12 each
Ankle ABCs - 3xFull-Alphabet
Small Juggles - 3x50
#BecomeElite

Horseshoes is a fantastic game to work on long range passing and first touch.

Essentially this is just a “closest to the cone” style game!
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This game is best played with two groups of two players. You and your partner will stand on opposite corners of the 18 yard box and work to pass the ball over to each other and trap the ball out of the air so that it lands closer to the cone than the other pair of players. If your ball is closer then you win a point. First pair to 7 points wins!
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The only rules are that you must trap the ball out of the air. No bounces and no stomping on the ball. #BecomeElite

😑😑 #BecomeElite

1v1v1 free for all to cone goals is one of the most tiring drills you’ll ever play, especially if you play with no out of bounds.


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The game is simple, everyone has two cones stacked upon each other that they must protect. If your cones get knocked over then you lose a point. Everybody starts off with three points. Last one standing wins. #BecomeElite

🔥🔥 #BecomeElite

Triangle Passing Variations!
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As part of our warm-up for this session we did a few different variations of a typical triangle pass.


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One of my favorite ones was the firm passing variation where you’re really testing the touch of your partner(s) #BecomeElite

In-swinging Corners #BecomeElite

One Touch Re-Direction Pass! In this drill we are imagining that we are receiving a pass from a teammate, but need to hit a quick one time pass into another teammate.

We placed two cones right at the counter of the goal as a target to act as that extra teammate.
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A huge area of focus with this drill is hitting a firm pass that doesn’t bobble on the ground. A part of speed of play is sharp, easily controllable passes. Work on setting up that imaginary teammate as best as possible! #BecomeElite

Slow-Mo Long Ball Technique #BecomeElite

I post a lot of drills on this page, but I think one of the best things you can do for the development of your game is small sided games.

Anytime I have a small group available, I’ll always get a few games in.
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There’s a reason why the best players in the world all usually started off their careers playing small sided games in the street, on a futsal court, or with their siblings.
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However, should small sided games be the ONLY thing you do though?? No. There needs to be a balance with your training. Your goal (especially as a developing footballer) should be to develop all areas of your game up to the professional standard. #BecomeElite

Stuck inside because of a quarantine? Are you using this time to develop tight space ball mastery or are you watching Netflix all day?


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Season get pushed back another few months? Are you taking advantage of the long offseason to get your body where you want it to be or are you gonna use the extra time to relax more? #BecomeElite

Ladder Passing Drill! Great drill to work on first touch and weighting your passes correctly.

The one touch ladder is much harder than it appears! #BecomeElite

Speed of play 🙌🏼🙌🏼 #BecomeElite

Reaction first touch and passing drill. LOVE THIS ONE 🙌🏼
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Basically, your partner(s) will pass you a ball and shout either “Turn!” or “Man-On!” as well as a color “Red” or “Black” which refers to the water bottles sitting just outside the goal posts. Depending on the commands you will either take your touch back towards your partner or open up and hit a pass towards the target!
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In this drill, we would do 13 passes in a row before switching roles and then we each did 3 total sets! #BecomeElite

The Become Elite x Stepzz Grip Socks are finally HERE!

Click the link in my bio or head to Stepzz.co to grab yourself a pair! #BecomeElite

A workout routine doesn’t have to be insanely complex for it to be effective.
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Master fundamental movements and then start adding in more complicated exercises if you’d like! #BecomeElite

No regrets #BecomeElite

I think tight space possession games like Rondos are some of the best drills out there for improving speed of play and decision making.


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20 minutes of Rondos will have players touching the ball hundreds of times, making dozens and dozens of quick decisions, and with touch restrictions, force players to play a tempo faster than they would in a 11v11 game.
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Here are my recommendations depending on the number of players you have:
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4 players: 3v1 with two touch restriction
5 players: 4v1 with one touch restriction
6 players: 4v2 with two touch restriction
7+: Xv2 with one touch restriction
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#BecomeElite

Congrats to the following people for winning the Become Elite x Stepzz Giveaway!

You’ll be contacted via email with further instructions on how to claim your prizes!
.
1. Alexander Ritchie (Indiana, US)
2. Charlie Hildebrand (Manly, Australia)
3. Edgar Zamora (California, US)
4. Finn Lewis (London, England)
5. Andre (San Diego, US)
.
Thank you to everyone who participated! #BecomeElite

Two Box Game 25 and 35 yards apart.
.
In this game, each player must hit a pass so that it lands inside their opponents square.

If they miss, then the other player gets a point. If they hit the square, the other player must trap the ball with one touch so that it stays within the square and then repeat the process of passing the ball back. If they have to take more than one touch to control the ball or their touch goes outside the square then the other player earns a point. First one to 11 wins.
.
This is a great game to focus on accurately hitting a target with mid-range and long-range passes as well as controlling the ball out of the air. #BecomeElite

Behind the scenes of my 15s of fame #BecomeElite

Game realistic distribution and first touch work. Vince, a center back, is working on pinging out a pass to me, a fullback, in this exercise.

I am then working on trapping the ball down and opening up my body to face forward. #BecomeElite

All you need is one “yes” #BecomeElite

Directional first touch to instep pass! Like most of my drills on goal, we treated this not as a shooting drill, but a passing drill.

We imagined having a teammate standing just inside the post and hitting a pass into that target.
.
The first touch is so important for your speed of play and your distribution. You can see on the reps where I have a poor first touch that I usually have a bad pass. A clean, consistent, and sharp first touch is vital as you climb up the soccer ladder. #BecomeElite

So excited to officially announce the Become Elite x Stepzz Grip Socks!

Finally able to collab with my absolute favorite grip socks out there on the market today.
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For those of you who have been following me, you know I wear these in every single training and game for my professional career!
.
Stay tuned for a giveaway and to learn how you can get a pair of Become Elite and Stepzz Grip Socks! #BecomeElite

Two more technical passing combinations that Vince and I used as a warm-up before progressing into more dynamic/larger spaced drills!

#BecomeElite

Upper body workout!
.
Superset:
Incline Bench Press
DB Single Arm Row
.
Circuit:


Neutral Grip Pull-Ups
Single Arm DB Shoulder Press
Bent Over DB Rows
.
Circuit:
Bird Dogs
Med Ball V-Ups
Side Plank Hip Dips
.
#BecomeElite

Doesn’t get much simpler than this... just working on accurately and consistently hitting a longer ranged pass at different distances.

#BecomeElite

Soon... #BecomeElite

I love using these tight space, quick passing combination drills as the first drill in my partner

training sessions as a way to continue to warm up the body and get dozens of touches in early into the session.
.
This drill works on both one and two touch passing, and moving forward, backward, and laterally.
.
Watch it a few times, pick up the pattern, and try it with a partner in your next session! #BecomeElite

According to the research study, “Effects of Two Different Recovery Postures during High-Intensity

Interval Training” posted last year in the American College of Sports Medicine, the hands on the knees recovery position is more optimal for recovery than the hands on the head recovery position.
.
The study looked at these two body positions after high-intensity interval training. Twenty female Division II soccer players were tested in the first 60 seconds of their rest period. Researchers took measurements of heart rate, volume of carbon dioxide and tidal volume. Results showed faster recovery when players rested with their hands on their knees instead of behind or above their head. And specifically, bending over reduced their heart rate by 22 more beats per minute (BPM) than staying upright.
.
According to the researchers, bending over is ideal for recovery for multiple reasons. For one, it slightly moves your body’s primary breathing muscle—the diaphragm—so you can bring more air into your lungs with each breath while also allowing your abdominal muscles to force out more carbon dioxide every time you exhale.
.
The problem with the hands on the head posture is that it flares your ribcage upwards, extends your back, and closes off your posterior ribcage so it cannot effectively expand during inhalation. The posterior ribcage actually contains a large volume of your lung tissue, so closing it off is far from ideal. This inhibits the diaphragm, the primary muscle of inhalation, from working effectively.
.
And this is so important for footballers, because if you’re doing cardio or high-intensity intervals, bringing your body back closer to its baseline allows you to attack the following set or sprint with just as much intensity as the one beforehand. Ultimately, “you’ll be able to perform more total work and reap a bigger benefit.”
.
The interesting thing that I always find about this types of studies is that they usually tend to confirm your body’s natural tendencies. #BecomeElite

A clean, sharp first touch and an accurate and consistent instep pass. That’s 90% of football.
.


This drill works on exactly that. The idea is to ping in a firm pass to a partner who is standing in a triangle of cones. The player then has to take his first touch out the other side of the triangle and hit an instep pass into another teammate or a target (in this case the far post of the goal). This is not a shot, but instead a pass into a teammate. #BecomeElite

🔥 #BecomeElite

Try these Wall Juggling Variations out! Which one do you find most challenging? #BecomeElite

Training during the lockdown was rough... #BecomeElite

My absolute favorite way to work on crossing by myself!

I like to place a target, in this case, a lacrosses goal exactly where I’d expect my striker to make a run to in a game. Then I just roll the ball out and work on consistently hitting the target.
.
In reality, this is actually more challenging than real life as the striker is going to be able to hold their run or move a bit to adjust to your cross.
.
Love getting in 30-40 reps of this during my individual sessions. #BecomeElite

My full upper body workout from last week! Focusing on an all-around workout that will build a well-balanced, strong, and functional physique.

#BecomeElite

Laced Box Game! Lace a pass on the ground to your partner who must control the ball in their box with just one touch and then lace a ball back to you.

If your partner messes up before you, then you get a point. First one to 11 points wins! #becomeelite

🚀🚀 #BecomeElite

One thing I’ve been focusing on this offseason is combing tight footwork dribbling drills with passing/finishing.

This way as you exit the dribbling drill you have to quickly pick up your head, locate your target, and hit an accurate pass or shot.
.
In this training I did about 7-8 sets for each variation of this drill. My rest time was just my walk back or the time I spent collecting the balls. #BecomeElite

10,000 deliberate training hours #BecomeElite

Alternating one and two touch wall juggling. Deceptively tricky to get a hang of, but I love how mentally tuned in you have to be for this drill!

#BecomeElite

Here’s my Lower Body and Ab Workout from last week!

Starting to ramp up the workouts and fully progress into more difficult offseason weightlifting sessions! #BecomeElite

Never underestimate how much simple passing drills like these can improve your touch and passing even for professional level players.


.
If done with focus and with intensity they are fantastic drills that also act as a terrific workout.
.
I like to do three or four sets of 60-90s of intense passing work then 30s off. #BecomeElite

Less words, more action. #BecomeElite

Cone weave dribble, 1v1 move at cone, and a far post curling shot.

Working on final third play in this training session! #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.
.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Challenge your touch with this long distance wall juggling drill!

Stand 20-25 yards away from a large wall and try to keep the ball up for as long as possible! #BecomeElite

With some gyms STILL closed around the world, it’s VITAL you do some form of resistance training whether that’s bodyweight, resistance bands, TRX bands, DBs, or whatever to keep your body strong.

You don’t want to take this time off and then hop back straight into training after a month and pull a hamstring or quad. Get creative and work out!
.
I also want to point out that this is by no means saying that you shouldn’t do yoga or stretch. Improving range of motion has been shown to decrease chance of injury, but this is just saying that you need to be doing resistance training as well.
.
In a systematic review of over 25 trials, 26,610 participants, and 3,464 injuries it was concluded that, “despite a few outlying studies, consistently favorable estimates were obtained for all injury prevention methods except for stretching. Strength training reduced sports injuries to less than 1/3 and overuse injuries could almost be halved.”
.
In layman’s terms, this group analyzed dozens of research trials and thousands of athletes and sports injury prevention methods and found that following a general strength training program can lead to a 69% decrease in sports injuries. Following a training program based around balance and stability can reduce sports injuries by 45%. Following a multiple exposure program or a program that incorporates strength aspects with conditioning components can reduce injuries by 38%. Finally, stretching only reduces injuries by 4% and was found to have pretty mixed results.
.
Disclaimer: this isn’t saying that you shouldn’t stretch for general flexibility or mobility purposes. This just notes that stretching might not be as crucial to preventing sports injuries as previously thought.
.
The main takeaway should be that if you’re looking to reduce your chance of being injured you should follow some sort of exercise program off the field and in the gym.
.
Lauerson, Jeppe. Bertelsen, Ditte. Andersen, Lars. “The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials.” British Journal of Sports Medicine.

Still one of the best drills to improve your first touch! 🙌🏼
.

Just juggle the ball a few times and pop it straight up in the air. I try to at least kick the ball up around 20 feet in the air. Then, just work on trapping it straight back into a juggle! #BecomeEljte

Embrace the work and learn to love the process. #BecomeElite

The first drill from my 2020 Offseason training! The first drill I went with was a cut-back to finessed pass/shot.


.
In this drill, I’m actually treating this as more of a passing drill than a shooting drill. In my head I’m imagining hitting a teammate or target consistently instead of finishing on goal, but at the end of the day it’s all mechanics and mastering techniques.
.
In this session I did about 10 reps for each variation and my rest time was just walking back to the starting point or walking to collect the balls. #BecomeElite

As I start my offseason workouts, here is a very typical workout from my first day of Offseason training last year!

This workout is actually the Power Focus from my Footballer Physique Program!
.
The Workout:
Trap Bar Deadlifts - 5x5
SL RDLs - 5x6-8 each
Hanging Leg Raise - 5x6-8
Battle Rope Slams - 3x30s
Battle Rope Alt - 3x30s
SL Squats on Bosu - 3x12 ea
Overhead Plate Crunches - 2x20
Side V-Ups - 2x20 ea
#BecomeElite

The OPSM x Become Elite Undiscovered Tour! This is a professional combine with the aim to identify top talent around North America.


.
The first stop (Nov. 20th-22nd) will be in Tulsa, Oklahoma and hosted by FC Tulsa. You can apply by heading to OPSM.ca or clicking the link in @opsmpro ‘s bio!
.
Disclaimer** I won’t be at this combine. I’m helping to promote this combine and I’ll be at other combines at other locations, but I won’t be at this one specifically.

What’d you do yesterday? Did you do something beneficial to your game/career or did you do something that will set you back?

#BecomeElite

Simple cone weave dribble to 1v1 move at cone finishing with a finessed shot into the lower corners of the goal.


.
In this training session, I did 10 sets going each direction and my rest time was shorter.. about 10-15s between each set. #BecomeElite

The motto 🙌🏼 #BecomeElite

Nets! Or Nothing But Net! The idea of the game is to strike the ball so that it hits the back of the net on the fly, then you move back 5 yards and try it again.


.
You can play this with friends and play an elimination style game or you can compete with yourself and just try to get back to a specified distance in the fewest attempts possible. #BecomeElite

A Footballer’s Guide to Fitness Training! I think every single one of these styles has a place in a footballer’s training program, but which style do you prefer??


.
Personally, I usually do interval training for about 80% of my fitness work which is in the form of either the John Terry Cardio Routine or out on the field incorporating ball work when I can. I love how game realistic and intense the HIIT sessions can be so I like to stick with this style for the most part.
.
The other 20% of my fitness training is mixed between the other styles, but again, that’s just my personal preference. #BecomeElite

Little one and two touch passing combination work. Love these little tight work passing drills to warm-up physically and technically at the beginning of a training session.

#BecomeElite

This is a very typical in-season, lower body lifting session for me with the goal of working on everything...

a bit of strength, a bit of hypertrophy, a bit of bodyweight, a bit of stability work, and a some injury prevention stuff.
.
The focus of this workout is not to build crazy strength or get incredibly sore the next day. The focus is all on in season maintenance.
.
The Workout:
.
Superset #1
1. Trap Bar Deadlift - 3x5 with 185 lbs
2. Nordic Hamstring Falls - 2x5
.
Calf Raises - 2x10 with 90 lbs
.
Superset #2
1. SL Glute Bridges on Bosu Ball - 2x15 each leg
2. SL Squat on Bosu Ball - 2x8 each leg
.
Superset #3
1. Copenhagens - 2x20s each leg
2. Accordion Crunch - 2x20
.
#BecomeElite

Nothing fancy.. just roll the ball out and work on striking it consistently.
.


In this drill, I’m focusing on my driven laced passes. My goal is to kick the ball in a straight line so that it skims across the grass straight to my target. #BecomeElite

Excited to announce the OPSM x Become Elite Undiscovered Tour!

This is a professional combine with the aim to identify top talent around North America.
.
The first stop (Nov. 20th-22nd) will be in Tulsa, Oklahoma and hosted by FC Tulsa. You can apply by heading to OPSM.ca or clicking the link in @opsmpro ‘s bio!
.
Disclaimer** I won’t be at this combine. I’m helping to promote this combine and I’ll be at other combines at other locations, but I won’t be at this one specifically.

Partner Juggling Variations! Grab a teammate and try out these three different types of keepy-up drills.

#BecomeElite

Truth 🙌🏼 #BecomeElite

Fantastic four person warm-up exercise. The classic one touch, short, short long passing drill, but in the air.


.
In this drill, everyone is working together to maintain the pattern and to keep the ball up for as long as possible. For added difficulty try feet only or increase the distance between the two groups! #BecomeElite

With last night’s win, we’ve officially clinched a play-off spot 🙌🏼

One of my favorite dribbling drills of all time especially if you rearrange the gates every few sets.


.
This drill is great to work on tight space dribbling while also forcing you to pick up your head to find where you must go next.
.
In this training session I did 8 sets of there and back with a rest of about 15-20s. #BecomeElite

💯 #BecomeElite

My assist from our 3-2 derby match win over Energy FC!

Back at it again tonight with a chance to secure a play-off spot! #BecomeElite

The goal of your training should be to engrain movements, skills, technique, and/or decisions so deep into your subconscious or your muscle memory that it comes out instinctually on the field.


.
You put in the work over years and years of dedicated, grueling training so that others think that it’s natural talent.
.
In reality it’s something you’ve worked on every single day of your life. #BecomeElite

Very simple Y-Passing pattern to just work on the fundamentals of one and two touching passing, turning, and movement off the ball.


.
Drills like these are very easy to over-look, but professional teams do drills like these almost every single training session.
.
If professional footballers aren’t above simple drills and they can still benefit and improve from passing patterns, then don’t ever believe that you are too good to do these drills. #BecomeElite

Which program is best for you? For more info visit my website become-elite.com or click the link in my bio!


.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

A wall is a footballer’s best friend. This three wall set-up is just next level 😍😂
.

Even though I know most of you will not have three perfect walls like this near you, you can still do this drill with two or even one wall. Just work on cleanly passing the ball against the wall and perfectly trapping the ball setting up your next pass.
.
90% of football is simple two touch play. Master the fundamentals. #BecomeElite

What should you do immediately following a match to ensure proper recovery?
.
1.

First and foremost, hydrate. Most people are so concerned with hydrating prior to a match and stop worrying about hydration once the final whistle blows. Be sure to either drink a sports drink with electrolytes or drink water and add a little extra salt with your post match meal. Lastly, avoid alcohol. Alcohol will dehydrate you and interrupt REM sleep which will lead to a slower recovery.
.
2. Consume a meal high in protein, simple and complex carbs. You’ve broken down a lot of muscle tissue and you need to give your body nutrients to start the rebuilding process.
.
3. The rebuilding process actually takes place while we are asleep. While we are sleeping our body releases growth hormones to repair muscle damage and grow new tissue. Aim to get 8-9 hours of sleep after every game which definitely can be tough, but try!
.
4. Lastly, as an added bonus you can use some self-myofascial release by foam rolling or using some other massage technique to reduce stiffness and increase blood flow to tight areas. This is an extra bonus method. Mainly focus on water, food, and sleep! #BecomeElite

This is a fantastic drill to work on 1v1 moves and dribbling at top speed.

I love creating a lane of cones to really challenge myself to keep my touches in control and sharp while I’m accelerating into space. #BecomeElite

Here is a lighter leg workout that I used as a maintenance/activation routine before a training session back in preseason.


.
When I’m in preseason and am training two times a day, I like to still get in the gym to keep the body strong, but I ease up on the weight and movements. No squats, deadlifts, lunges, etc. instead, it’s mostly bodyweight or machines, lots of isometric movements, and low intensity.
.
The Full Workout:
.
Superset
Spanish Squat - 4x45s
Swiss Ball Leg Curl - 4x12
.
Superset
Copenhagens - 2x30s each
Plank Twists - 3x20 each
.
Seated Calf Raises - 3x15
.
Circuit
Adductor Swings - 2x15 ea
Hip Flexor Swings - 2x15 ea
Abductor Kick-Outs - 2x15 ea
Glute Kick Backs - 2x15 ea
.
Back Extensions - 3x15 ea
#becomeelite

How it feels signing a new contract... 😂 #BecomeElite

There’s someone out there right now, in a worse situation than you, working harder than you.

Don’t make excuses, just work. #BecomeElite

I think the absolute best way to improve speed of play is to play tight space possession games like Rondos.


.
With only one touch, you’re constantly forced to think one or two steps ahead. Always asking yourself, “if I receive the ball right now, where should I play?”
.
Then when open things up to a normal 11v11 on a regular size field, you’ll feel like you have tons of space and time on the ball. #BecomeElite

Enjoy the process #BecomeElite

Couple great square passing variations! Simple, sometimes boring, but when done with focus and precision they are incredibly effective.


.
Focus on perfecting every single touch and every single pass. #BecomeElite

Less talk, more action.. #BecomeElite

Dynamic partner drill working on passing, dribbling, and first touch!

You should be able to get the pattern after watching the video all the way through, but the basic concept is to make your way up and back through each lane while doing a little ball work between each pass! #BecomeElite

Here is a fantastic (mostly) bodyweight at-home workout!

In this workout it’s all about completing the total number of reps in the fewest number of sets possible. I find that putting a challenge on it like that just helps motivate me to push myself during these workouts.
.
What’s funny is that these types of workouts were how I originally started working out at the age of 12-13 years old. Trying to do a total number of push-ups, sit-ups, and squats throughout my day. #BecomeElite

1v1 dribbling and creative play is definitely something that’s difficult to train by yourself.

It’s best done playing with other players...
.
However, the more you work on perfecting 1v1 attacking sequences against cones by yourself the more confidence you’ll have performing the same moves against live defenders.
.
This is a great drill to work on 1v1 dribbling especially for wide players. #BecomeElite

Keep working, enjoy the highs, ride out the lows, and just stay on the roller coaster #BecomeElite

Here are some great cone weave variations to just work on general touch and control of the ball!

A few sets of each of these and you’ll be sweating, breathing hard, and be getting in hundreds of touches. #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.
.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

As you progress up and up your first touch becomes more and more important.

You’ll find that at the higher level you play the less amount of time you’ll have on the ball before being closed down.
.
All of a sudden, the few milliseconds extra it takes to fix a bobbled first touch can mean the difference between a turnover or not.
.
Get your first touch sharp and consistent. #BecomeElite

There’s a big difference between going out to the field and kicking some long balls around with a friend versus going out to deliberately train your long range passing.


.
You should always find the right balance for you between deliberate training and just going out and enjoying yourself, but if you’re looking for the optimal way to improve you need to be mentally engaged.
.
With every kick you should be quickly analyzing your technique, the trajectory of the ball, what you did wrong, what you did right, what you should do differently, etc.
.
Deliberate training is going out with the sole focus of improving. #BecomeElite

This session was an offseason training just a few weeks before heading off into preseason.

The focus was combining fitness and ball work to prepare for the start of the season.
.
In this session I did 5 sets with and without the ball with a relatively short rest time between each one. #BecomeElite

As an athlete you need to learn to love the pressure, challenges, and/or criticism.
.


The opportunity to excel is a privilege, because nothing great ever comes from a stress-free lifestyle..
.
RIP to one of my all-time greatest heroes, Kobe Bryant #BecomeElite

“How do I improve my...”
.
Whatever it is you want to improve about your game, the best way to improve is to go out and work on exactly that aspect.


.
You want to improve your first touch from driven aerial passes... go outside and have a partner hit aerial passes and work on trapping them consistently.
.
Want to improve your long ball? Go out and hit 20 long balls after training.
.
Want to improve your strength or athleticism? Then head into the gym and workout.
.
Many people spend way too much time researching and not enough time actually working. #BecomeElite

My BEST advice on how to become a professional footballer:
.


Out-work, out-learn, and out-perform the other 99% of players out there.
.
Those quotes about not comparing yourself to others are cute in theory, but the pro game is a dog-eat-dog world.
.
In reality, you’ll be compared to others at every single training session, trial, try-out, combine, game, and throughout every single season so you’ll need to get comfortable comparing yourself and your game to your peers, the players at the next level, the semi-pros, and the pros. Out-work, out-learn, out-perform... #BecomeElite

Simple yet challenging 700 Juggle Workout!
.
In this training session I started off with this juggling regimen to get a ton of touches in a short amount of time.

#BecomeElite

The blueprint to success from @timgrover.
.
Decide on the next goal.
.


Commit every day to achieving that goal.
.
Act on your plans and put in the work.
.
Succeed and accomplish your goal.
.
Repeat.
.
#BecomeElite

Deceptively tiring! In this parking lot session during quarantine I wanted to combine fitness work with ball work.

I ended up doing 5 sets of 30s on and then 30s off. Absolute killer. #BecomeElite

A Footballer’s Guide to Fitness Training! I think every single one of these styles has a place in a footballer’s training program, but which style do you prefer??


.
Personally, I usually do interval training for about 80% of my fitness work which is in the form of either the John Terry Cardio Routine or out on the field incorporating ball work when I can. I love how game realistic and intense the HIIT sessions can be so I like to stick with this style for the most part.
.
The other 20% of my fitness training is mixed between the other styles, but again, that’s just my personal preference. #BecomeElite

Great little pass and move drill focusing on 1-2 play and opening up to receive the ball into space.

In this training, we each did about 5 sets on each side and then swapped roles. In total we each did three sets each before moving on to the next drill. #BecomeElite

What might look like an overnight success is really the culmination of years and years and years of grueling work.

#BecomeElite

One thing I’ve noticed over my career is just how much 15-20 minutes of extra work each day increases your overall ability.


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Whether it’s placebo or not, the weeks of training where I get to my team training 20-30 minutes early to play Rondos or Two Touch and/or stay after for 20-30 minutes to hit long balls or crosses are when I usually feel the sharpest come game time.
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Even just 15 minutes of One or Two Touch Wall Juggling a couple times a week is going to give you noticeable improvements with your touch in your team trainings or games.
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At the very least, challenge yourself to just do 15 more minutes of extra work each day. #BecomeElite

10,000 hours 🔥 #BecomeElite

Simple gated partner passing drills! Controlling that first touch in the direction that you want to go with the right weight consistently is such a underrated part of the professional game.

#BecomeElite

Ask yourself every day if what you’re doing is working towards what you want most or what you just want now...

#BecomeElite

Throwback to some great one on one technical training with @thetechniquetrainer !
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I’m a big believer that you should “do it all” when it comes to your development as a footballer.
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You should obviously develop through your team training and games, but you should also play futsal, you should play pick-up games, you should go out to the field and get individual training in, you should get partner sessions in, you should get a trainer and get one on one technical sessions in, you should try to work on everything.
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Any footballer that focuses on one area might not develop all areas of their game which are needed to progress into a professional footballer.
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Do it all! #BecomeElite

Great lower body and core workout from back in offseason!

Give this a go if you’re in need of a workout! #BecomeElite

Get creative and use your imagination!
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In this drill we are imagining that we are in the right full back position towards the sideline and receiving a pass back from a central midfielder.

We are taking our touch across our body and opening up and then working on hitting either a curled ball into the channel or a laced pass into the pocket for our imaginary strikers.
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Your training situation will rarely be perfect, so you constantly have to get creative and use your imagination at times to make drills as game realistic as possible. #BecomeElite

Great dribbling drill with a ton of different variations.

The goal with these is to not get over to the other side as fast as possible, but to get over to the other side while maximizing the number of touches that you perform. Give this a go! #BecomeElite

Tag some teammates you want to try this with! 💬⬇️
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This is one of my favorite games to play at the end of my training sessions.
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How to Play:
1. Set two cones about 40 yards apart from each other.
2. Get at least 4 players and partner up.
3. Have one partner stand on on one cone and other other stand on the other cone.(Armando and me are on separate teams competing against each other).
4. One side will start by pinging the ball in the air to the other side where you’re partner will try to trap the ball out of the air with one touch so that the ball stops as close to their cone as possible. (Feet only, no bounces, no stomping on the ball).
5. Whoever is closest to the cone wins a point then the process is repeated the opposite direction.
6. First to 7 points wins. #becomeelite

Preparation is vital, but sometimes you just gotta leave your comfort zone and go for it.

#BecomeElite

Winger/Full-back Crossing Warm-Up Drill..
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In my individual training sessions where I want to focus on crossing, I sometimes like to start by hitting 20-25 crosses from the corner of the six yard box aiming for the top corner.
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For me, it’s just a great way to get the consistently get the technique and movement down before I expand the training and whip in full length crosses. #BecomeElite

Best day of the week! Game Day 🙌🏼 #BecomeElite

5 Different Laced Techniques (Swipe ▶️▶️▶️)
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Small, technical differences between the way you strike the ball can have a dramatic outcome on the trajectory and spin on the ball.
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For more info on each of these techniques check out my previous posts where I breakdown the techniques in depth or even better, head to my YouTube Channel, Become Elite, and check out my “5 Laced Techniques” video! #becomeelite

🔥🔥 #BecomeElite

Great variation of the Zig Zag Cone Weave. In this drill, you will perform a reverse turn while cutting the ball repeatedly before you get to each cone.


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This is a great skill to perfect for when you get into traffic and need to cut away from pressure and turn into space. #BecomeElite

Some great tight space ball mastery drills that can be done almost anywhere and without the need for teammates!


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The more ball work and ball mastery drills you do on your own the more comfortable you’ll be with the ball at your feet and in tight spaces.
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Touches, touches, touches. #BecomeElite

Another great passing combination drill with @jeffking_18 !
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This drill is like the Octagon drill where you have to take your first touch into space, but between every two you have to come through the gate for a one touch pass.
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This just adds a bit more of a dynamic aspect to the drill and forces you to check your shoulder a bit more. Love this variation! #BecomeElite

Funny quote from a light-hearted TV show, but a deep meaning...
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My DMs are completely full of players who have trained for a week, a month, or a year.. haven’t seen the results they want and so they get frustrated and look for tips on why they aren’t improving.
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The “tip” is that you still haven’t put even close to the time necessary to master a skill, to become a professional footballer, to get the body you want, or to get “leg veins”.
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If you want to perfect a ping with your weak foot, it’s gonna take years if not even decades of training. You have to grind through sucking, to being sorta good, to good, then to mastering it.
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Put in the work. Don’t get discouraged. Be patient. #becomeelite

Zig Zag Cone Weave to Linear Cone Weave. Love doing little dribble drills like this for the first exercise of the session to really warm-up the body and get a feel for the ball.


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5-7 sets of this with just 20-30s of rest between each set will get the blood moving, get you breathing hard, sweating, and get your touch right for the session. Perfect way to start an individual training session. #BecomeElite

Tag someone who should learn more about sports drinks below! ⬇️💬
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The biggest problem that occurs with sports drinks is that they’ve been labeled as a healthy drink outside of training and games. It kills me every time I see a kid chugging down a 32 oz Gatorade while eating lunch or watching TV.
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You are not exercising and depleting your glycogen stores when you are drinking these and therefore all that sugar you are consuming is now harmful to your body instead of helpful to your performance. When these are consumed like that they are no better than drinking a soda.
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However, they may improve performance in various types of exercise, with the clearest benefits being seen for prolonged exercise without rest like a 90 minute soccer game when consumed immediately before and during competition.
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The main components of sports drinks are water, carbs and electrolytes.
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Water and electrolytes are lost in sweat, and it’s important to replace them, particularly during long-duration exercise.
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Your body stores carbs in your muscles and liver called glycogen, which is used for fuel during exercise and consuming carbs before or during exercise can help slow down how quickly your body runs out of its own carbohydrate stores.
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Sports drinks are designed to provide these three important ingredients with the goal of improving exercise performance or recovery
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It’s recommended to consume up to 30 grams of carbs, or about 16 fluid ounces of a sports drink with 6% carbs, in sessions lasting 1–2 hours.
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So, when consumed at the right times, sports drinks can help and benefit an athlete, but can become just as bad as soda when consumed unnecessarily. #becomeelite

In this session I wanted to combine aspects from a few different drills/parts of the game.
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Started off with a few reps of V-Taps for a bit of ball mastery and control, then immediately transitioned into a cone loop for some change of speed and change of direction dribbling work, next I progressed into a 1v1 move and ended with a laced shot on goal. #BecomeElite

Home opener tonight with a BIG match against first place, San Antonio FC.
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Kickoff:

7pm (Central)
Watch: ESPN+
(or if outside of U.S. on USL YouTube channel)

Sound ON! Fantastic Reaction Passing and First Touch Drill from my old teammate, @jeffking_18.

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Be sure to listen and watch to pick up the passing pattern and small details of these three passing variations! #BecomeElite

Wake up, train, workout, eat healthy, sleep, repeat.

Every day’s been more or less the same for almost 20 years now, but everything is different compared to when I was 8. #BecomeElite

Heading into Monday’s training after earning three points on the weekend... @fctulsa

Don’t place unnecessary limits on yourself for no reason whatsoever. Don’t be your own worst enemy.

#BecomeElite

5 Essential Plyometric Exercises for Footballers!
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Plyometrics also known as jump training are exercises which muscles exert maximum force in short intervals of time with the goal of increasing power.
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Plyometrics are great for footballers to improve performance on the pitch.
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Typically when working on power, you want to go lower rep so that you can exert the most force possible. I like to keep the rep range between 3-8 reps. Give some of these a go in your next workout! #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.
.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Get creative and imaginative with your individual training.

In this session back in 2018, I was by myself, but I wanted to work on crossing.
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Instead of crossing into no one, I moved into the center of the field and hit crosses into the goal, but I was imagining that I was by the sideline whipping in crosses into my striker.
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Your training situation will usually not be perfect. So adjust, get creative, and use your imagination when necessary. #BecomeElite

The latest match I’ve ever played.. Thanks to weather delays this game didn’t finish until 2:40 am, but it’s all good because we got three points 🙌🏼.

2020 has been wild... 😂 #BecomeElite

One of my favorite first touch and finish drills! Just place a partner or two on the end line near the posts of the goal and have them hit a variety of passes into you.

Your goal is to trap the ball inside the square with one touch and then finish on goal with the second touch.
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Usually, I like to make this a competition between all the players where each player gets 10 reps. The player that scores the most goals out of 10 their 10 reps wins. #BecomeElite

If you go after your dream you’re setting your future self up for happiness, because you’ll have no regrets.

Whether you succeed or fail won’t matter as much as being able to look yourself in the mirror and be happy that you went for what you truly wanted.
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If you don’t and you play it safe, that regret will eat at your future self. You’ll always wonder if you could’ve succeeded if you took the chance to follow your dream. There’s much more risk playing it safe. #BecomeElite

This partner passing drill is an absolute staple. I’ve been doing variations of this since I was about 14-15 years old and still consistently use it in my offseason training today.


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Just grab a partner and have this fire in firm passes into you and you just work on trapping the ball perfectly inside the box every single time.
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Some variations you can do once you get comfortable with this one is to take your touch out of the sides of the box with the instep across the body, outside of the foot, or opening up and using the instep. Give this a drill in your next partner session! #becomeelite

The answer on how to improve at anything...
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Do it every day and every day you’ll get a bit better at it, every day it’ll feel a bit more comfortable, every day you’ll make small improvements, but you have to be disciplined enough to do it every day. #BecomeElite

Individual Wall Passing/Ball-work Drill! This is a fantastic drill to work on first touch, control of the ball, and instep passing.

It’s also a great warm-up and is much more tiring than it looks.
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In this training session, I did 3-4 sets of 45s for each style. By the end I was breathing heavy, sweating, and ready to jump into the larger scale drills for the session. #BecomeElite

This awesome app, @soccertrackr for the apple watch, can give you professional level insights

into your training sessions or games without the need for training vests, heart rate monitors, or GPS units. Check it out by clicking the link in my bio!
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I’ve been testing out the SoccerTrackr app over the last week or so and I’m very impressed. Right before I step on the field I just quickly head over to the app, scroll down to “Practice” and then start the workout. I then just train as I normally would and once the session is done, I end the workout and save my stats.
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The app gives tons of insights such as max speed, total distance ran, calories burned, max heart rate, average heart rate, VO2 Max estimation, and much more. With my professional team we are required to wear GPS vests and heart rate monitors so I’ve been comparing the numbers between the SoccerTrackr app and the team’s data and I’ve been seeing very similar numbers.
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If you guys have an Apple Watch, then I highly suggest checking out Soccer Trackr in the app store and using the data and insights to give yourself some professional level data tracking for your training sessions.  #Ad #BecomeElite

Fitness with the ball! I think it’s vital to mix up your fitness training.

I think you should do that John Terry Cardio Routine on the treadmill, I think you should go out for a longer run here and there, I think you should do full field sprints, but I think whenever possible you should try to incorporate the ball into your fitness work.
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In this session, the main goal was cardio. I wanted to start ramping up the fitness before I headed into a trial with the Tulsa Roughnecks back in 2018, but I also wanted to get touches in. So in this session I did 5 sets of this long range shuttle run at the 6, 18, and half field lines. My rest was about 15-30s; just long enough to catch my breath, but just short enough to not be fully recovered. #BecomeElite

Should you have a cup of coffee, tea, or energy drink before a game?

Comment what you like to do below ⬇️💬
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Well, it’s been shown that moderate doses of caffeine are actually a performance enhancer with relatively low side effects. However, it really comes down to your preferences.
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I know professional players who have energy drinks before trainings or games, I know professionals who just stick to a cup of coffee, I know professionals who supplement with highly caffeinated pre-workout drinks, and I know professionals that have never had caffeine in their lives. It comes down to how your body reacts to it and if you like it when you play.
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Personally, I have a big cup of coffee in the morning before every training and have supplemented with pre-workout drinks in the past before my gym workouts, but when it comes to games... I absolutely hate the jitters that too much caffeine gives me. I like to play calm and relaxed so I try to never have more than one cup of coffee on game days.
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Lastly, if you are under the age of 18 stay away from caffeine. Teenagers and children metabolize caffeine differently which leads to more side effects. Just wait a few years before you start experimenting with caffeine. You’re young, you have plenty of energy right now 😂 #BecomeElite

Great game realistic drill to work on receiving a ball with a man on your back.

As you check in get a feel for where your defender is and where the space is... do you have to hit the ball back to your partner first time? Can you turn left? Can you turn right? Can you turn completely and face up the defender?
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This drill is also just as much for your partner as it is for you. Your partner should play the ball so that it sets you up for your next decision. If the defender is closing in on the right shoulder, the partner should aim to play a ball on the player’s left side. If the defender is right up on the player, the partner should play a ball that the player can return back first time. The partner should also wrk on shouting commands... “Right shoulder”, “left shoulder”, “time”, “turn”, “man-on”, etc. #BecomeElite

Find that balance of being willing to take advice yet still listening to your gut.

However, if you find yourself in a situation where someone is giving you advice that goes directly against your gut instinct, then listen to your gut.
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I can’t even describe how many people told me it was going to be a waste of my time and effort to try to play D1, how it wasn’t smart to drop out of school, that I shouldn’t have gone down to NZ to play. Do what you think is best. #becomeelite

1v1 Move to Laced Shot on a Small Goal.
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This is a drill from a year or a two ago during my offseason training and as you can I had a full sized goal available to me, but I wanted to try to work on hitting a smaller target.
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In this session I did 15 shots with both feet before moving on to the big goal and repeating the drill. #BecomeElite

Another day at the office #BecomeElite

V-Taps! This drill has been a staple in my training whenever I’m lacking space.
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In this session I went 15s with both feet, then immediately transitioned into 15s with just the right, and then again immediately transitioned into 15s with just the left foot. I rested for 20-30s and then I repeated for a total of 3 sets! #BecomeElite

I talk a lot about ignoring the critics and listening to your gut, but there’s a fine line between criticism meant to bring you down and criticism meant to improve you.


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As an athlete you need to understand when to be humble and listen to criticism from the right people in order to grow and when to ignore the unnecessary criticism from the wrong people.
.
Understand the difference between, “You’ll never be good enough to sign a pro contract.. why are you training so much?” And, “You aren’t training as smart as possible. You need to make changes to your individual sessions if you want to make it to the next level.. here are my suggestions...” #becomeelite

Grab a partner, stand 15+ yards away from each other, and challenge yourselves to keep the ball up in the air for as long as possible.


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If you are looking for even more of a challenge then increase the distance or place restrictions on yourselves by only using feet or only passing with your weak foot.
.
Tag a partner below and try this out for yourself! #BecomeElite

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.
.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Simple partner passing drill that can be done almost anywhere!

Tag someone to try this drill with you below ⬇️💬
.
In this training session we each did 3 sets and our rest was just our time as the passer #BecomeElite

What do you prefer? 💬⬇️
.
Here’s a simple diagram to a very common question I get asked:

What’s better... to workout in the gym first and then go out and train OR to go train first and then get your workout in?
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Most professional soccer players during their regular season will do a prehab/warm-up session in the gym, go out and do a training session with the team, and then 2-3x a week, they’ll have a weights session in the gym afterwards. That’s the standard order. This is because for us, the most important aspect is how we perform out on the field every given day so we want to have the most energy for our training sessions.
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However, when I was in high school, college, or even now sometimes in my offseason training, I sometimes will go to the gym before my training session if it makes more sense to structure my day that way or if I just want to get the harder, less fun workout done and out of the way first.
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Once you build up your stamina and muscular endurance though you’ll find you can still get good workouts and trainings even if they are the second session of the day so I really don’t want anyone to overthink it too much. There really is no right or wrong answer and you won’t “kill” your gains by playing soccer before or after or you won’t ever “not develop” your game by working out before or after.
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If your day’s schedule or your preference is to do it one way over the other and it works for you, then keep at it. #BecomeElite

Great variation of the Ronaldinho Drill to just add a bit of a dynamic aspect to it.
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In this session I did 8 total sets of the Ronaldinho Loop Drill before moving on to the next exercise. My rest time was a decent duration, between 20-30s. #BecomeElite

One of my absolute favorite quotes from any athlete.

Obsess over one thing for decades and you’ll find that 99% of the so called, “talent” really is just hard work. #BecomeElite

I’m going to @makethepass to help under-served kids get off the sidelines and into positive team environments.


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Thank you @jdpiasta for the nomination.
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Sports obviously are a huge part of my life and believe every child could benefit from the organization, structure, and team building lessons built into playing sports. However not every child is given that chance to play sports due to the high costs and fees. This is why @makethepass is teaming up with @peaceplayersintl to help make positive team environments accessible to everyone.
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Check out @makethepass or http://www.peaceplayers.org for more information on how to get involved!
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I nominate all of you watching this right now to make the pass and help support our youth.
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#makethepass #bethechange #opportunitygap #equality

We’ll take the point on the road. FC Tulsa v OKC Energy FC 1-1 #BecomeElite

You won’t always have a training partner so sometimes you need to get creative with your drills.


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In this session I wanted to work on crossing, but I didn’t have a striker to cross into. I instead went to the center of the field and used my imagination to pretend like I was down the wing and crossing into the center of the box. My goal was to hit the back of the net in the air consistently. #becomeelite

Sometimes you have to try something new and forge your own path.

Just trust your gut and don’t look back. #BecomeElite

One of my favorite three person training drills. A 1v1v1 free for all game.
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In this drill each player stacks two cones on top of each other to create their goal. Each player must then defend their stack of cones from being toppled over. here are no teams, there is no out of bounds, and there are no other rules.
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Try to knock over the other players cones while defending your own. #BecomeElite

It’s Game Day!! Season Re-Opener!
.
Opponent: OKC Energy
Location: Oklahoma City
Watch:

ESPN 2
Time: 7pm Central
#BecomeElite

Great partner passing drill requiring a lot more focus and attention to detail than you think!
.


In this drill just space out a few cones about a yard apart from each other in a straight line and work on passing back and forth through them as you and your partner work up and down the line. Watch closely for our specific pattern! #BecomeElite

Which program is best for you? For more info visit my website become-elite.com or click the link in my bio!


.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Foot Stall Catches! This is a great individual juggling exercise to work on overall touch and control of the ball.

Little games/exercises like these definitely are not the most game realistic type of training, but I still feel that they’re vital to gain comfort with the ball.
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In this drill I challenged myself to successfully catch the ball 25 times with each foot before moving on to the next exercise. #BecomeElite

Inspiration/motivation is fleeting and over-rated. Be disciplined instead. #becomeelite

Try this football specific, lower body workout routine!
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Workout:


Trap Bar Deadlifts 5x5 - 185 lbs
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Barbell RDLs 4x10 - 95 lbs
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Superset:
Decline SL Drop Squats - 3x10
Box Jumps - 5x5
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Superset:
Dip Bar Leg Raises - 3x12
SL Glute Bridges - 3x10
.
Superset:
Battle Rope Slams - 3x20s
Copenhagens - 3x20s
.
#becomeelite

According to the research study, “Effects of Two Different Recovery Postures during High-Intensity

Interval Training” posted last year in the American College of Sports Medicine, the hands on the knees recovery position is more optimal for recovery than the hands on the head recovery position.
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The study looked at these two body positions after high-intensity interval training. Twenty female Division II soccer players were tested in the first 60 seconds of their rest period. Researchers took measurements of heart rate, volume of carbon dioxide and tidal volume. Results showed faster recovery when players rested with their hands on their knees instead of behind or above their head. And specifically, bending over reduced their heart rate by 22 more beats per minute (BPM) than staying upright.
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According to the researchers, bending over is ideal for recovery for multiple reasons. For one, it slightly moves your body’s primary breathing muscle—the diaphragm—so you can bring more air into your lungs with each breath while also allowing your abdominal muscles to force out more carbon dioxide every time you exhale.
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The problem with the hands on the head posture is that it flares your ribcage upwards, extends your back, and closes off your posterior ribcage so it cannot effectively expand during inhalation. The posterior ribcage actually contains a large volume of your lung tissue, so closing it off is far from ideal. This inhibits the diaphragm, the primary muscle of inhalation, from working effectively.
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And this is so important for footballers, because if you’re doing cardio or high-intensity intervals, bringing your body back closer to its baseline allows you to attack the following set or sprint with just as much intensity as the one beforehand. Ultimately, “you’ll be able to perform more total work and reap a bigger benefit.”
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The interesting thing that I always find about this types of studies is that they usually tend to confirm your body’s natural tendencies. #BecomeElite

Tag a teammate to try this with ⬇️💬
.

This straight, driven laced pass is one of the harder techniques to do consistently in soccer, but if you can get it down it’s so effective at accurately and quickly getting a ball to a target.
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It takes thousands of reps to start to hit this consistently, so don’t get discouraged if after the first few weeks of working on this you still aren’t hitting them cleanly.
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In this session, @freddyhickman3 and I ( @mattsheldon23 ) both did 3 sets of 12 reps with each foot. We positioned ourselves on the field as if we were a center back switching the ball out to a fullback.
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Lastly, even when we were the fullback, we were working on taking a clean first touch and acting as if we were in a game scenario. #becomeelite

Are you a better person, better footballer, and better athlete today because of what you did yesterday?


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Will you become a better person, better footballer, and better athlete tomorrow because of what you do today? #BecomeElite

4 great variations of the classic “Three Cone High Step Volley” Drill.

I love starting out my individual training sessions with this drill to get warmed up and to get some good sharp, touches on the ball.
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Typically, I’ll do a set or two of each variation and within each set I’ll get between 5-10 total passes with each foot. #BecomeElite

Lately I’ve been doing an Upper/Lower split for my individual gym routine and have really been enjoying it.


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The goal of this workout is a mix of strength/hypertrophy, but the weight is pretty moderate so that I won’t be too sore for the next few days.
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Give this upper body gym workout a go! #BecomeElite

Roll to Laced Shot. Sometimes you just gotta get out there and strike some long distance shots as hard as you can on frame.

#BecomeElite

Don’t get too high on the highs and don’t get too low on the lows. #BecomeElite

Turn the sound on to see a great drill that Trains the mind and the touch!

The 3, 2, 1 Juggling game is a great juggling drill by itself, but adding these variations makes it even more fun and challenging.
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I’m sure you guys can get the idea of this drill from just watching and listening, but essentially we are calling out a number between 1-3 and our partner has to take that specific number of touches.
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Once we get comfortable, we shift the numbers so that when we call out the number 1 it really corresponds to either 2 or 3 touches.
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Tag a friend and give this drill a go! #BecomeElite

#Ad Are you an athlete that also loves chocolate? If you are, then you should check out @santabarbarachocolate !


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At Santa Barbara Chocolate you can find a wide range of high quality, premium, bulk chocolate products at very reasonable prices.
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Specifically I want to highlight their vegan cocoa powder! Vegan cacao powder helps boost nitric oxide (NO2) and has flavanols, antioxidants and is tested for heavy metals and is one of the lowest and safest available on the market.
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I’d recommend adding the powder in a smoothie or in your coffee to give it a great flavor punch. This is better than buying chocolate protein powder because The cocoas in protein powders are alkalized which destroys the antioxidants and are the cheapest types around with a lot of ash or cocoa bean husk instead of actual cocoa bean seed (the best part).
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If you guys are interested in checking out Santa Barbara’s premium chocolate goods and specifically the vegan cocoa powder then click the link in my bio or head to santabarbarachocolate.com.
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Thanks to Santa Barbara chocolate for sponsoring this post!

Need a training program to prepare for an upcoming season?

Check out my website become-elite.com or click the link in my bio to browse my training programs based around my own professional level training.
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Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Simple individual first touch and passing wall drill.
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Whenever I do this drill I like to try to go for a set amount of time like 3 minutes. I then focus on trying to not mess up once for the entire set. Usually I mess up, but giving myself that time limit always helps focus my attention on perfecting every single touch and pass.
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Any player can come out and do 3 minutes of wall passing and go through the motions, but only a few players will deliberately train and put in the full attention to detail that is required to really get the full benefit from this drill. #BecomeElite

Set your future self up for success. #BecomeElite

Here’s just a drill where I’m working on hitting in a straight, driven cross to a forward.
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In this session, I hit about 10-15 crosses using this style before switching to a different style. #BecomeElite

SWIPE ➡️➡️ to see a typical in season training day for a professional footballer!

Tag someone who’d love to have this schedule 💬⬇️
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Every professional team and professional player will have a slightly different schedule, order of items, or different daily routine, but this is a very standard regimen for a pro.
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As you can see, it’s intense, but there actually is a lot of free time to hang out and rest. Most pros are done with the work for the day by the early afternoon.
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Is there anything that surprises you about this schedule? #BecomeElite

Love getting in some training sessions at the beach.

The sand makes every movement more difficult while also acting as a low-impact surface.
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In this specific drill, I did the classic X-Drill plyometric exercise while adding a bit of ball work to it. In total I did four sets with very little rest in between. #BecomeElite

Locked in 🔒 #BecomeElite

Cone Weave to 1v1 move to Instep Pass.

Great individual dribbling and passing drill to work on tight space control of the ball, picking your head up, finding a target, and hitting an accurate pass consistently.
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In this training session I did 5 sets with each foot before moving on to the next variation.

Many times a professional contract doesn’t come from your first opportunity.
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You’ll send off email after email, talk to agent after agent, attend trial after trial, and get told no again and again, but each time you’ll learn something, gain experience, and gain confidence.
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When everything works out and you finally attain your goal or sign a contract you know that all your past “failures” helped make you the player you needed to be in order for this opportunity to be successful. #becomeelite

Converging Zig Zag Cone Weave, 1v1 Move, to Finessed Instep Shot ⚽️💥
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In this session I did 3 sets dribbling with the right foot and finishing with the right foot at the near post, 3 sets dribbling with the right foot and finishing with the right foot towards the far post, 3 sets dribbling with the left foot and finishing with the left foot at the near post, and finally 3 sets dribbling with the left foot and finishing with the left foot at the far post. #BecomeElite

Here’s a terrific cardio and mostly bodyweight upper body session from my last offseason!
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Start off the session with the John Terry Cardio Workout. In this specific one I ramped you the speed to 12 mph for the first 12 sets and then lowered it to 11.2 mph for the last three sets.
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2. Pull-Ups - 4x10 with a Neutral Grip
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3. Kettle Bell Shoulder Press - 3x5 each arm (10 kgs)
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4. TRX Band Push-Ups - 3x15
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5. TRX Band Rows - 3x15
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Give this a go the next time you head to the gym! #BecomeElite

Here are 3 simple, fundamental warm-up passing exercises with a partner.
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They might seem so easy it’s almost pointless, but I’m willing to bet majority of youth players still struggle to do these drills perfectly without bobbling their passes. It’s those small details that separate professional players from amateur players. #BecomeElite

Most people only see the success of people in the spotlight, but don’t see the decade(s) of work that it took to get there.

#BecomeElite

Fantastic small group training drill. Just create two boxes about 4x4 yards in size so that they share a side.

The game is just a 3v1 possession based game where you try to pass the ball 5 times on one side before switching it over to the other side.
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Try to go for as long as possible without the guy in the center touching the ball. For an even more advanced version try to play with just one touch. #BecomeElite

#Ad Goat is an acronym for Greatest of All-Time and @goatfuel lives up to their name.

GOAT Fuel is a lifestyle brand created by NFL Hall of Famer Jerry Rice and family. On their website right now you can find a range of pre-workout energy drinks and goat inspired apparel like the t-shirt in the video. Lately, I’ve been drinking GOAT Fuel after my team training session just before I head to the gym to give me a rush of energy as I head into my weightlifting session.
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These drinks contain a proprietary blend of Guarana, Green Tea with EGCG, Ginger, Amino Acids, and Cordyceps Mushroooms. They provide clean energy and each one contains 200mg of caffeine, electrolytes, and essential vitamins yet contain no sugar, no high fructose corn syrup, no preservatives, no aspartame and are vegan, non-gmo, and Gluten free.
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All of their flavors are fantastic, but my personal favorite is Tropical Berry.
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If you guys are looking for some clean energy that keeps you on track to achieving greatness then click the link in bio and use code ELITE10 to get 10% off your order of GOAT FUEL! #GOATFUEL #🐐⛽️

Usually when I train with a partner (especially @armando_samuel1 ) I like to make most drills a competition like two touch, laced driven box passing, or shooting competitions, etc.

but sometimes it’s fun to work with your partner.
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In this session instead of trying to stick each other up, Armando and I tried to get to 100 feet only, one touch passes before moving on to the next drill. #becomeelite

Which program is best for you? For more info visit my website become-elite.com or click the link in my bio!


.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Simple one touch passing to an instep pass. Great warm-up still for players all over the field.

Directional touch, pick up your head, and then pass directly to your target. Crucial at every level. #BecomeElite

Caption this... ⬇️💬😂 #BecomeElite

Great little three person passing combination to work on a variety of different passes and touches.

#BecomeElite

💯 #BecomeElite

Corner Kick Training from my last offseason. Just trying to get as consistent as possible with my service and crosses.

#BecomeElite

#Ad If you are a high school aged soccer player looking to play collegiately, then you have to check out @captainusports.

CaptainU is a self-managed recruiting software tool that connects high school athletes and college coaches across the country.
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Athletes can send messages directly to college coaches as well as find out which coaches are searching and following them. This platform provides Linked-In style Academic and Athletic resume resources for athletes to cleanly display their achievements.
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As of right now, there are over 2,700 college soccer programs using CaptainU to discover talent. If you are interested you can sign up for a free CaptainU recruiting profile using my link in my bio!

Here’s a great finishing game to play with friends especially if you have a goalkeeper that wants to get some shots taken at him/her.


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Have a teammate or two by the posts while you stand inside the semi-circle of the 18 yard box or in a box that you create with cones.
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Have them clip out some passes to you in the air and work on trapping the ball inside of the area and hitting a quick shot into the goal.
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Each player will receive and shoot 10 times. If your touch leaves the area or you need to take three touches then the shot doesn’t count. The player that scores the most goals out of 10 shots wins. #becomeelite

I always try to keep this in the back of my mind at all times.

Work like hell, but enjoy it #BecomeElite

Happy Father’s Day! Throwback to 2015 when my Dad wanted to show me up and teach me how to hit a free kick 😂🙌🏼 #BecomeElite

7 Drills I Wish I Did More as a Kid...
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After playing at the professional level for a number of years now, I always reflect back to my youth training and try to figure out what I personally would have done differently.
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For me ( @mattsheldon23 ), I spent majority of my childhood in the suburbs of America and didn’t get a lot of high level academy style team training or pick-up games in the streets. It was mostly individual training, a couple team trainings each week, and then 1 on 1s vs my brother.
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Personally, in an ideal world, I would have added these 7 Drills to my youth training:
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1. Rondos. One touch passing to improve speed of play, decision making, and technical skills.
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2. Wall-Passing. When I was by myself I would have spent more time honing in on the fundamentals of one and two touch passing and wall juggling to really work on my first touch.
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3. Two Touch. A simple juggling game I wish I would have learned earlier. Great to work on touch, control, and comfort controlling difficult passes.
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4. Passing Combos. Simple passing combinations either with a one on one coach or in training. Just focusing on off ball movement, receiving a pass, and hitting a perfectly weighted pass to your partner.
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5. Laced Passing. I either would work on shooting, short instep passes, or I would work on long balls. I never worked in mid-distance driven laced passes.
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6. Small-Sided Games. Like I said I spent majority of my time in a neighborhood where kids didn’t play soccer and that was something I missed out on. I wish I could have done more small sided pick up games as a kid.
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7. Finally, fitness with the ball. Many of my youth coaches just ran us or I would just go on long 4 mile runs to get fit. I wish I would have incorporated a ball into majority of the fitness work I did as a kid.
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Lastly, this is just my personal list for my unique situation. I’ve talked to a lot of pros and every single one has a different experience and different regrets about what they should have focused more on as a kid/teenager. #becomeelite

This passing drill looks simple to the point of being worthless, but it’s done at every level up to the best professional teams.


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Amateur players and teams might just focus on accurately passing the ball without messing up while professional players and teams might focus on the perfect touch and perfectly weighted pass that skins across the ground right to their teammates correct foot. Details, details, details. #BecomeElite

Nothing quite like finally getting the perfect set-up for a volley right on top of the box...

only to then blast it 50 feet over the goal 😑😂 #BecomeElite

Ball mastery and passing work by yourself! In this training session I really wanted to work on laced driven passes with my left and right foot, but didn’t have a partner.


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What I did was combine a V-Tap ball mastery drill with a laced pass into the goal. I liked combining the V-Tap drill to tire out my legs a bit and focus on a quick transition to finding a target and hitting a quick/accurate pass. #BecomeElite

The secret is, there is no secret 🔥 #BecomeElite

Great small group drill to work on first touch and control.

Ideally, this drill is done with four players, but in this session we had 5.
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The idea is to volley the ball from one end to your partner, back to you, then all the way over to the other side using just one touch. Hence, short, short, long. However, you can see a few times some of us took two touches or passed to the wrong player, but we are just trying to keep the ball up first and foremost.
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If you have some teammates, try this out for yourselves! #BecomeElite

Whether you’re trying to get on an academy team, play collegiately, or earn a pro contract, having a good highlight video is crucial.

Tag someone that should see this! ⬇️💬
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Highlight videos should be between 3-5 minutes in length, they should have an intro reel that describes to a coach who you are, they should start off with your best play, and they should show coaches a variety of the best parts of your game.
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Be sure to also be weary of the professionalism of your clips. An average play with professional videography in a large stadium might be more impressive to a coach than an amazing play shot on an iPhone at the local park, adding offensive background music might distract a coach from the quality of your video, and poor editing might make it difficult for a coach to determine who you are on the field.
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Creating a well put together and professional highlight video will help you greatly in your career. #BecomeElite in

One of my favorite training set-ups yet. Quick passes, quick touches, and sharp movements.
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In this training session I went 60s on, rested for 60s, then repeated for a total 5 sets. #BecomeElite

I remember back in 2015 just a few months after I had dropped out of college I thought I had tried everything.


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I had attended an open combine in Florida, an invite-only combine with the San Jose Earthquakes, I had failed to qualify for the MLS combine, I went un-drafted, I had gone on trial and been rejected over in Iceland, I received no call back from the Portland Timbers 2 open try-out, had a preseason invite fall through from the OKC Energy, and I had attended and been cut from the Vancouver Whitecaps 2..
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It was at that point when I called my Dad and said I had tried everything, but it wasn’t going to work out this year. I thought I had exhausted all the opportunities I had at the professional level..
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But I hadn’t.
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I definitely tried a lot of routes, but there is always another coach you can email. There is always another open combine or try-out you can attend, there is always another old teammate or friend you can hit up, there is always more that you can do. You’ll never exhaust all the possibilities that are available to you. #BecomeElite

Great individual dribbling and shooting drill for wide players!
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I like adding a few dribbling drills before a shot just to replicate the fatigue you’ll feel before you take a shot. To me it always seems a bit more realistic than just tapping the ball in and shooting. There’s always a time and place to slow things down and work on technique, but there’s also a time and place to speed things up and go game realistic! #BecomeElite

Which program is best for you? For more info visit my website become-elite.com or click the link in my bio!


.
Game Fit - $5:
4 week stamina program with and without the ball to get you in the best shape of your life before a big preseason or trial!
.
Speed - $10:
8 week plyometric and weightlifting program to develop speed and explosiveness for footballers!
.
Supreme Tekkers - $25:
4 week training program focused around improving a players touch, control, and general skill with the ball.
.
My 2018-2019 Offseason Program - $30:
A full insight into every single day of my 2018-2019 Offseason. Every single workout, fitness session, rest day, training session described and documented in detail.
.
THREE x THREE - $30:
12 week soccer and bodyweight training program that can all be completed in a 3x3 yard space. Minimal equipment! Meant to be done almost anywhere!
.
The Blueprint - $35:
A 12 week soccer only training program focused around improving all aspects of a players game with drills focused around passing, dribbling, shooting, first touch, and juggling.
.
The Offseason Program - $45:
A 13 week soccer, weightlifting, plyometric, and cardio training program designed for a player’s offseason.
.
The Footballer Physique - $50:
A complete nutrition and workout guide for footballers looking to build a strong, yet lean physique. 7 different 8 week workout programs built around different goals.
.
Elite 90 - $60:
A fully customizable soccer, weightlifting, bodyweight, plyometric, and cardio program. Build the ideal training program for your goals, position, body type, etc. #becomeelite

Another great individual warm-up crossing drill to just focus on consistent technique and action on the ball.


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When I do this drill, I always have the goal of making every single kick identical. I want every cross to curl right into the top part of the goal with the same pace and same trajectory. Consistency with every single cross is the goal. #BecomeElite

Pass... receive... move... pass... receive... move... Focus on the Fundamentals. #BecomeElite

Love this warm-up crossing drill to really focus on the technique of the cross.

I always like to challenge myself and count how many times I hit the top corner of the goal out of ten crosses.
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Once you’re feeling good and warm you can add a roll before the cross or you can back up and try to hit the target from even further back.
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Give this a go if you don’t have anyone to cross into during your next training session! #BecomeElite

Delayed gratification 💯 #BecomeElite

Ronaldinho to Laced Ground Pass.

In this drill I’m working on exiting the cones, quickly popping my head up to find a target, then hitting a laced ground in the center of the goal where I’ve placed two cones on the ground to create a mini goal.
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In this session I did 10 reps with the right foot and then did 10 reps with the left foot. #BecomeElite

Positive self-talk 🔥 #BecomeElite

Short, short, long laced driven passing drill. This is a great four person drill that works on first touch from aerial balls and driven passing.


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We did this drill on the half field line so that we could use the line as a guide to try to hit a perfectly straight ball. Grab some teammates and try this drill out! #BecomeElite

Swipe to see an actual email I sent to a professional team this last offseason!
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Emailing coaches/teams definitely has a lower success rate than using a reputable agent or a reliable connection, but I have obtained dozens of trials, invites into preseason, or even contracts from looking up coaches/teams and sending them an email.
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I keep my emails short and to the point. I introduce myself as a player, explain what I’m looking for, and attach a professional CV and Highlight video.
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90% of the time, I won’t even get a reply, but the few replies I do get usually lead to a great opportunity. #BecomeElite

One day I’ll have something like this in my Become Elite training facility 🙌🏼 #BecomeElite

Big thank you to @ebanelskincare for sending me out their Lightning Pain Relief Cream.

I’ve been using it after every training and gym session to help ease some muscle soreness.
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In my experience it’s a lot less intense than some other pain relief creams and provides more of a soothing, tingling sensation rather than a burning sensation. The cool thing about this product versus other pain relief creams is that it actually works to reduce inflammation as well as reduce the feeling of pain.
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If you guys want to check out @ebanelskincare’s Lightning Pain Relief Cream then click the link in my bio and use the discount code, “BECOME10” on your order! You can find their product on their website or on Amazon! #ad #ebanel #ebanelskincare

A fun and challenging drill to try at the end of a training session.

Stand about 30-40 yards apart from a partner and try to keep the ball up in the air for as long as possible between the two of you. Great to work on volleys, first touch, and overall control of the ball. #BecomeElite

🔥 #BecomeElite

Simplicity...
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Being stuck inside or in parking lots has only made me appreciate simple larger space passing drills like these even more 🙌🏼 #BecomeElite