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Cardiff City F.C Academy

Cardiff City F.C Academy. Keep Ups Practice Because your 1 st touch is the most important in football!. Why Do Keep Ups?. Your 1 st touch is the most important touch in football, you can use it to: Beat a player Create space to pass or shoot Hold up the ball Play in a team mate

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Cardiff City F.C Academy

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  1. Cardiff City F.C Academy Keep Ups Practice Because your 1st touch is the most important in football!

  2. Why Do Keep Ups? • Your 1st touch is the most important touch in football, you can use it to: • Beat a player • Create space to pass or shoot • Hold up the ball • Play in a team mate • Get yourself out of trouble • Evade a tackle • Just look at player like Ronaldiniho, Cristiano Ronaldo and Leo Messi…do you think they practiced Keep Ups? • So how can I improve my 1st touch? • Regular practice of keep ups will greatly improve your 1st touch, ball control and composure on the ball

  3. Why Do Keep Ups? • Do I need to spend hours a day practicing? • The more time that you spend in contact with the ball, the more that you will improve • You will see a massive improvement by spending just 20 minutes a day doing keep ups! • Ok, but I don’t know what to do – can you show me? • We have designed a keep ups programme for all ages that everyone can try. • There are 3 programmes depending on your ability and time that you have after homework to practice. (you could even practice these in your break time at school!)

  4. Targets • It is important to set yourself targets in order to measure how much that you have improved. • Test yourself at the end of each week and write down the results • Then at the end of each month you can see how much you have improved your score • Imagine how much you could improve over the season!! • Make sure that your targets are your own - Not your mates! • Every time that you set a target, try to beat it! • Look to do one of these work outs every day. • Remember not to get frustrated – Practice makes Permanent!

  5. Don’t Be Afraid To Try Something New! Be creative let your imagination run riot!

  6. 1. Light Practice (12 mins) • 3 minutes keeps ups whatever you like – try something new! • 1 minute right foot • 1 minute left foot • 1 minute inside of right foot • 1 minute inside of left foot • 1 minute outside of right foot • 1 minute outside of left foot • 1 minute can-can (left/right) • 1 minute Maradonna 7 • See how many you can do in 1 minute Remember – Practice Makes Permanent!

  7. 3 minutes keeps ups whatever you like – try something new! 2 minutes right foot 2 minutes left foot 2 minutes inside of right foot 2 minutes inside of left foot 2 minutes outside of right foot 2 minutes outside of left foot 2 minutes can-can (left/right) 2 minutes Maradonna 7 2 Minutes Brazilian - 8 1 minute as many as you can do 2. Medium Practice (22 mins) Remember – Practice Makes Permanent!

  8. 3. Intense Workout (30 mins) • 3 minutes keeps ups whatever you like – try something new! • 2 minutes right foot • 2 minutes left foot • 2 minutes inside of right foot • 2 minutes inside of left foot • 2 minutes outside of right foot • 2 minutes outside of left foot • 2 minutes can-can (left/right) • 2 minutes Maradonna 7 • 2 Minutes Brazilian – 8 • 2 minutes Lo-Lo-High • 1 minute as many as you can do • 3 Minute Routine – Be creative Remember – Practice Makes Permanent!

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