Football/Soccer Session (Moderate): Functional: Warm up and Cool down (Start Time: 2016-10-13 18:30:00)

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Am-Club: Oakville Soccer Club

Radu Badescu , Adult Member

Profile Summary

Radu  Badescu
Name: Radu Badescu
City: Oakville
Country: Canada
Rank: Elite – 1 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Warm up Stage 1: Continous movement and Dynamic ROM

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Football/Soccer Session Plan Drill (Colour): Warm up Stage 1: Continous movement and Dynamic ROM
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Warm up Stage 1: Continous movement and Dynamic ROM (10 mins)

Organization:

- all players inside a 20x30 grid

- an equal number of Red and White cones are placed inside the grid, balls on top of cones and extra balls outside of grid

- players perform various range of motion movements, as directed by the coach: walking and skiping with swinging arms; shuffling, high knees,back kicks; jogging forward and backward, jogging and sqating above the ball; open /close gate

- players are asked to move towards alternatting color cones, to encourage change of direction and speed as they perform these moves

Coaching points:

- do not coach, guidance only

- start with slower movements, actions should be linear at first and multidirectional towards the end

- focus on lower extremities movements, not the muscles

- gradually increase heart rate and slowly increase muscle and body temperature

- focus on: look up, screen for space, body position, change of direction and pace


Football/Soccer Session Plan Drill (Colour): Warm up Stage 2: Neural preparation

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Football/Soccer Session Plan Drill (Colour): Warm up Stage 2: Neural preparation
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Warm up Stage 2: Neural preparation (10 mins)

Organization:

- Number of grids acording with number of players, but no more than 5 players / grid

- Players perform quick feet ( 2 steps inside), moving L TO R throughthe ladder and moving strainght forward through vertical cones, then sprint diagonally around the first pole, then change direction to go around the other diagonal pole.

- Have a player at end of line to play a pass to players once they turn second pole. Running player pass it back then passer calls a color (Yellow or Blue) and pass back, now running player needs to adjust his body and open hips to have first touch into the color cone indicated.

Coaching points:

- do not coach, guidance only

- to improve coordination and speed include these, if possible: Quick feet, acceleration, change of direction, change of speed

- gradually increase eforts

- make sure players perform quick feet with front foot, from L to R and R to L


Football/Soccer Session Plan Drill (Colour): Warm up Stage 3: Technical preparation

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Football/Soccer Session Plan Drill (Colour): Warm up Stage 3: Technical preparation
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Warm up Stage 3: Technical preparation (10 mins)

Organization:

- use a 30x50 or according with number of players and space available

- split players in 2 equal teams with 2 GK in both nets

- each team can score as quick as possible, after 4 consecutive pases are made between team mates

Coaching points:

- do not coach, guidance only

- provide insight about what session willbe about, build fromthe back

- make sure all players are working and maintain heart rate


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

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Football/Soccer Session Plan Drill (Colour): Cool Down
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Cool Down (5 mins)

Organization:

- all players at the touch line, performing slow movements and light jogging / walking for 5 min.

- Stretching exercises ( 5 min) for arms, legs, ankles, knees, hips 5-10 repetitions, hold for 5-10 sec in different position

Coaching points:

- do not coach, guidance only

- aim to reduce heart rate back to resting rate and to stretch muscles to remove lactic acid build-up

- ensure all players are working

- review the session, re-hydration and nutrition


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