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 Key Moves for Keeping Pace on the Soccer Pitch 
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Post Key Moves for Keeping Pace on the Soccer Pitch
Key Moves for Keeping Pace on the Soccer Pitch
by: Sandra Prior

When it comes to the social soccer game everybody wants to be the striker - the glory boy who gets to score all the goals. Sadly, as with most things of this nature, it's a lot less glamorous and a damn sight tougher than it seems. The pros make it seem effortless; pros like Kaiser Chiefs' striker Kaizer Motaung Junior.

He's the son of South African soccer legend and Kaizer Chiefs' founder Kaizer Motaung, but don't for a minute think that the 27-year-old is a daddy's boy who's had an easy path to the top.

From his debut for Amakhosi in 2004, it's taken the former under-23 international a few seasons to establish himself at PSL level. Today, with the help of a rigorous training program, he's one of the league's most feared strikers. You might never wear the number seven in black and gold, but read on to find out what it takes to kick more than ass in front of the goal.

Training: Balance

Good balance is a crucial attribute of a good striker. Example I: if you're dribbling towards goal and an opponent bumps into you, you need to be able to shift your body weight appropriately so you don't lose control of the ball. Example 2: you trap the ball with your back to the goal and have to turn to shoot into the top corner. Both situations require considerable balance to perform. Here's an exercise that will help you maintain your balance.


Use a fairly heavy box approximately 25cm in height. Stand on top of it with your left foot on the edge, keeping a slight bend in the left leg. Move your right foot away from the left so that it's dangling above the ground. Bring your body forwards so that your body weight is suspended directly above your left ankle. Slowly lower your body using your left leg, until the right foot is about three to five centimetres away from the ground. Hold for 10 seconds (and for longer lengths of time later), then return to your original position. Alternate feet. Don't straighten your legs because you want your glutes and quads to remain contracted at all times.

How to Step-Over like Ronaldinho

The Ronaldinho step-over move, also effectively used by Cristiano Ronaldo and Lionel Messi, is a great weapon for tricking your defender.

Step 1

Start by driving the ball forwards with your right foot. Your centre of gravity should be between both feet.

Step 2 and 3

Now, with your left foot, step over the ball quickly. As your left foot is planted, transfer your body weight quickly to your left foot.

Step 4

With your weight transferred to your left foot point your right foot down and use the outside of your foot to move the ball to the right. Now, transfer your weight back to your right foot. Turn your body towards the ball and perform a quick sprint with the ball away from your opponent.

About The Author
Sandra Prior runs her own bodybuilding website at

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Mon Feb 21, 2011 12:16 pm
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