Hábitos de treino: Toques

Training Habits: Make 100 Touches of the Ball Daily

Soccer players, whether amateur or professional, know that consistent practice is essential to honing their skills. A simple habit, like making 100 touches of the ball every day, can lead to significant improvements in technique, control, and confidence. Let's apply the four steps of James Clear's model ( stimulus, desire, response, and reward ) to effectively create this habit.

Training Habits: Touches

1. Stimulus: The Trigger to Start Touching the Ball

The stimulus is what reminds the player to start training. In soccer, it can be something as simple as seeing the ball or a specific time of day.

  • Examples of stimuli for this habit:

    • Leave the soccer ball visible near the front door.

    • Set a fixed time for training, such as before or after breakfast.

    • Associate the habit with something you already do, like putting on your soccer shoes or sneakers.

How to create an effective stimulus:

  • Place the ball in a strategic location, such as in the bedroom or entrance.

  • Use alarms on your cell phone with motivating messages: “Time to do the 100 touches!” .

  • Combine the habit with an existing routine. For example: "After I wake up, I'll touch the ball for 10 minutes."

2. Desire: The Motivation to Make the Touches

Desire is what drives action. In the case of a player, desire might come from the desire to improve technique, impress on the field, or feel more confident during matches.

  • Examples of related wishes:

    • Improve ball control and reaction skills during games.

    • To be recognized as a more technical and skillful player.

    • Achieve a sense of accomplishment and progress.

How to strengthen desire:

  • Visualize the bigger goal: Imagine yourself controlling the ball with ease during a decisive game.

  • Watch videos of inspiring professional players like Lionel Messi or Cristiano Ronaldo and see how ball control is crucial to success.

  • Create a short-term goal, like getting 100 touches without dropping the ball by the end of the week.

3. Answer: The Action of Making the Touches

The answer is practice itself—picking up the ball and starting to make touches. For this to happen, the action must be simple and accessible.

  • Examples of how to facilitate the response:

    • Choose a small space where you can train, such as the backyard or garage.

    • Set a modest initial goal: start with 50 touches and gradually increase until you reach 100.

    • Use a ball that is in good condition to avoid frustration.

How to ensure consistency:

  • Make the habit so easy you can't fail: start with just 5 minutes a day.

  • Eliminate barriers: always have the ball ready and the space organized for training.

  • Use a timer or set a fixed number of rings to avoid wasting too much time.

4. Reward: The Result That Reinforces the Habit

Reward is essential for the brain to associate the habit with pleasure. For a soccer player, the reward can be tangible or emotional.

  • Examples of rewards:

    • The feeling of progress when you realize your touches are getting better.

    • A small personal reward, like listening to a favorite song after your workout.

    • The satisfaction of crossing off a goal on your daily calendar.

How to reinforce the reward:

  • Keep track of your progress: write down the number of touches per day or mark the days you practiced.

  • Celebrate small victories: when you reach 100 touches, treat yourself to something you enjoy, like playing with friends or relaxing.

  • Focus on the long-term impact: Realizing that this simple workout improves your performance on the field is a powerful motivator.

Daily Plan to Make 100 Touches of the Ball

  1. Stimulation: Place the ball in a visible location or set an alarm to remind you.

  2. Desire: Focus on continuous improvement and benefits to the game.

  3. Answer: Dedicate 5-10 minutes to daily training, in an easy and accessible place.

  4. Reward: Track progress and celebrate every achievement, big or small.

Conclusion

Creating the habit of making 100 touches of the ball daily may seem simple, but it has a huge impact on any soccer player's technique and confidence. By applying the principles of cue, desire, response, and reward , you're building a solid foundation for long-term success.

Remember: consistency is key. Small daily actions lead to big results on the field. Start today and become the player you've always wanted to be!

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See more training and technical development tips at www.treinoemcasa.com/blog . 🏆⚽

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