Football/Soccer Session (First Team): Pre Season - Session 1 - First Team - 06/07/13 (Start Time: 2013-07-06 20:57:00)

Club Logo

Pro-Club: Gap Connah's Quay Nomads

Jay Catton, Adult Member

Profile Summary

Jay Catton
Name: Jay Catton
City: Connah's Quay
Country: United Kingdom
Rank: Elite – 4 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Activation and Warm Up

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Activation and Warm Up
Save Image: Football/Soccer Session Plan Drill (Colour): Activation and Warm Up

Activation and Warm Up (90 mins)

Session Area

Circle area

Set Up

All players in circle together going through core movements

10 x back rolls knee to chest

10 x scorpion back stretch

10 x on knees opposite hand and leg out (stabilisation across the hips)

3 x plank holding for 10 seconds

10 x 6 inches - leg into chest and switch - slow movement

4 x push ups - tighten glutes when doing so

6 x once 1 leg and straight for 5 seconds

On knees - knee to chest and kick out

Stabilisation exercises

Standing - lift one knee up - close eyes for 5 seconds x 3 each leg

Balance on one leg - gentle squat - 5 x each leg

Standing straight - turn and squat x 10

Hamstring stretch partner holding back of legs x 3 reps right up

Dynamic movement

Using hurdles - 4 hurdles per group

Hurdle Walk - knee up and over, trailing leg follows in sideway movement

Two forward - One back

Opening the gate

Closing the gate

Side Leg Swings


Football/Soccer Session Plan Drill (Colour): Ball Familiarity

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Ball Familiarity
Save Image: Football/Soccer Session Plan Drill (Colour): Ball Familiarity

Ball Familiarity (90 mins)

Session Area

40 x 40m area - dependant on number of players

Set Up

Players on outside with a ball, players on inside without a ball

Simple warm up exercise just 1 minute per drill

Challenges

1 Foot Volley Back

1 volley cut back

Head or catch it - if get wrong sprint around the man

Head or catch it (opposite) if get wrong sprint around the man

1, 2, 3 - player calls out a number of touches player recieveing must have

4 passes


Football/Soccer Session Plan Drill (Colour): Speed Endurance

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Speed Endurance
Save Image: Football/Soccer Session Plan Drill (Colour): Speed Endurance

Speed Endurance (90 mins)

Session Area

4 zones of 20mx20m with two Samba goals on each end in each corner of 11 a side pitch.

Set Up

Dependant on numbers wither 4v4 or 5v5 on each pitch with a coach feeding balls on all zones. Sides can score in either goal.

3 Minute drill.

3 times over drill on each 30 secs of coaches whistle 2 top teams switch pitches as do two bottom teams.

1 minute rest

2 Minute drill.

2 times over drill on each 30 secs of coaches whistle.

40 seconds rest

1 minute 30 second drill

2 times over drill on 30 secs of coaches whistle

2 Minute rest if going into another set

AS WEEK 1 2 SETS WILL BE COMPLETED

Set Complete


Football/Soccer Session Plan Drill (Colour): Aerobic Drill

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Aerobic Drill
Save Image: Football/Soccer Session Plan Drill (Colour): Aerobic Drill

Aerobic Drill (90 mins)

Session Area

2 x 6v6 or 7v7 games - full half of football pitch

Set Up

Sides set out in set formations 2-1-3 or 2-1-2.

Sides when out of posession must press high.

Coaches stood at side of pitch with footballs ready to serve. No throw ins, goal kicks, or corners ensuring no rest periods during exercise.

Key Points

3 x 10 minute games

2 minute recovery following each game. Teams will rotate to ensure all sides face each other


Football/Soccer Session Plan Drill (Colour): Cool Down and Recovery

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Cool Down and Recovery
Save Image: Football/Soccer Session Plan Drill (Colour): Cool Down and Recovery

Cool Down and Recovery (90 mins)

Session Area

Two L shapes. Players split into two groups. Dynamic movement on the way out and gentle skip on the way back.

If to many players simply set out 20m straight - out dynamic movement way back gentle skip.

Gentle Dynamic movements at steady pace followed by floor based static stretching

Vital in order to dispurse lactoic acid and decrese chances of DOMS (delayed onset of muscle soreness).

Dynamic Movements:

Over the gate

Open the gate

Side Steps

Hand Tap

Lunge Walk

Kick Out

Hamstring Sweep

Players again in circle for static stretches all floor based including:

Roll Back

Knee to Chest

Back Twist

Groins - feet together

Pretzel

Lying Quad

Hip Flexor (Hands on hips)

Hamstring

Abductors (elbows to ground and leg out to side)

Calf stretch and calf cycles

Cycling

Most importantly decrease risk of injury over pre season and whole season campaign.

All Players then to do ice baths - 3 minutes straight

Protein shake to be taken on board within 10 minutes of finalising session.


Arrow Large Line Straight 2px Arrow Medium Right
Pass
To link this page so that even non-Members can see it, copy paste this URL