Football/Soccer Session (Difficult): MATCH DAY Warm Up

Profile Summary

Jared Ingle
Name: Jared Ingle
City: casula
Country: Australia
Rank: Elite – 0 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Exercise 1

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Football/Soccer Session Plan Drill (Colour): Exercise 1
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Exercise 1

Initial Set Up: 30m x 20m rectangle with cones at positions as above.

Exercise 1 (2 minutes)

General Dynamic Activation Movements - 2 Groups facing each other with cross over pattern.

2 Laps of each:

Light Jog

Heel Kicks

High Knees

Jumping Headers

Forward Shuffle

Backward Shuffle

Open Ups

Knee Rolls


Football/Soccer Session Plan Drill (Colour): Exercise 2

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Football/Soccer Session Plan Drill (Colour): Exercise 2
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Exercise 2

Exercise 2 (3 minutes)

Specific Dynamic Activation Movements - Circle Formation

2 Laps of each (always back pedal to start position, only alternate forward movement):

Single Leg Hop (right)&(left)

Lateral Shuffle

Side Squat (Glute, Hip Flexor, Groin activation)

Knee Pulls (with a walk forward)

Quad Pulls (with a walk forward)

Calf Pulses (on the spot) 20 seconds

2 Laps:

Light Bounce In - Accelerate Out


Football/Soccer Session Plan Drill (Colour): Exercise 3

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Football/Soccer Session Plan Drill (Colour): Exercise 3
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Exercise 3

Exercise 3 (1 minute)

Acceleration Runs (as a Group)

Round 1 - 20m

Round 2 - 25m

Round 3 - 30m

NOTE: Hamstring Activation Stop & build up speed in first 5-10m).


Football/Soccer Session Plan Drill (Colour): Exercise 4

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Football/Soccer Session Plan Drill (Colour): Exercise 4
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Exercise 4

Exercise 4 (1 minute)

Reaction Sprints

2 x Left, 2 x Right

Coach to scream out direction, Players to react with a 10m Sprint in appropriate direction. Players to bounce on the spot awaiting Coaches call.


Football/Soccer Session Plan Drill (Colour): Exercise 5

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Football/Soccer Session Plan Drill (Colour): Exercise 5
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Exercise 5

Exercise 5 (30 seconds)

Explosive Agility (inside 20m x 20m).

Players quickly changing direction, forwards, backwards, sides, jumps.


Football/Soccer Session Plan Drill (Colour): Exercise 6

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Football/Soccer Session Plan Drill (Colour): Exercise 6
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Exercise 6

Exercise 6 (3 minutes)

Passing Pattern

Set Up: 2 identical grids. Cones are 10m apart.

DRILL 1

P2 checks in to 'Check In Position' as P1 plays short pass. P2 dumps ball on slight angle for P1 to run through and play long pass to P3. P3 receives and attack dribbles and plays short pass to P4.

DRILL 2

P2 starts at cone and immediately checks out to 'Peel Out Position'. As soon as P2 makes movement P1 plays short pass to P2. P2 receives then plays short pass to P3. Once ball is received P3 attack dribbles down the inside and plays short pass to P4 when in line with second cone. Players follow their pass.


Football/Soccer Session Plan Drill (Colour): Exercise 7

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Football/Soccer Session Plan Drill (Colour): Exercise 7
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Exercise 7

Exercise 7 (5 minutes)

Small-sided Possession Game (starting Players)

Round 1 - 2 minutes (30 second REST)

Round 2 - 2 minutes (30 second REST)


Arrow Large Line Straight 2px Arrow Medium Right
Pass
Arrow Large Line Straight 2px Arrow Medium Right
Dribble
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