Modify the above to to your ability. All these activities are available in the EFC website online training videos. Focus on what you need work on. Really think about form and working on the proper technique. EX: If you struggle to dive just work on simple collapse dives so you get the basic technique mastered. As you get more comfortable, try bouncing the ball a bit further away and get that "drive leg" going. Drive leg is the right leg when diving right and the left leg when diving left. It is where the power comes from.
The most important thing you can do is Footwork and Hands. This can be done with yourself in your backyard or against a wall. If you have a sibling or a parent available, have them serve you! Nothing better than that. When you are doing this, take it seriously and really put an effort in when you do it. Break a sweat, do at least two to three reps of 15 of each activity. If you just go through the motions it won't have as good of an effect.
These are tough times but make the most of them while you can! Don't forget to stay up with school because it is all going to get real here in a week or so and you are going to have to juggle school and trying to train. Just stay organized and go for it!
All of you should really get after it. If you are serious and can make the time, you should try to keep up with this schedule on a regular basis. It does not take a ton of time. You can do it all in a half an hour and get a really good workout. Look at the videos and put together something you like (or just do them all). Do three sets of at least 15 or 30 seconds of each of the technical pieces. Push yourself on footwork and hands. Do what feels right, but make it worth while (5-10 minutes on hands and the same for footwork.
All of you can work solo on all of these, but if you are fortunate to have a sibling (like Ashley and Sydney) you can use them and really a lot out of it by good service and pushing each other. Add in an element of stretching and fitness from the other training videos on the EFC website.
For all Goalkeepers:
When your coaches send out the game videos for you to watch. Really take the time to watch yourself and take some notes.This can be SO valuable. Definitely look for what they are asking you to do, but also pick an area that you want to focus on like Distribution, Footwork, Diving, Shot stopping, High Balls, etc. Put two columns, one "good" and one "needs work". Be honest and jot down what you see.
Here you have to be critical of yourself, but if you are you will benefit. It easy to find the good, but tough to admit the bad. This should be plenty for you to do each week. Feel free to reach out to me with questions. Feel free to video something that you are struggling with or have a question about and I will respond with an email or a video to work on it with you.
Good luck, work hard and stay safe!!!