Football/Soccer Session (Moderate): OSA 4 phases of a warm-up (broken down into more detail)

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Am-Club: OSU FORCE ACADEMY

David Barbier, Adult Member

Profile Summary

David Barbier
Name: David Barbier
City: Stittsville
Country: Canada
Rank: Elite – 2 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Continuous movement

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Football/Soccer Session Plan Drill (Colour): Continuous movement
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Continuous movement (5 mins)

OSA 4 phases of a warm-up (passing version)

Phase 1 Continuous movement 5-7 minutes

16 players in the 6 yard to side line width and 18 yard to goal line length of your pitch (adjust size to suit team needs)

Walk, then add more arm swing, then bring it to a skip and then drag the toes to get the achilles involved. Slowly bring it to a slow jog and think about your theme for the day. Since we`re doing heading as a theme some ball tosses to have people jump to head the ball is a good plan.


Football/Soccer Session Plan Drill (Colour): Dynamic Range of motion

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Football/Soccer Session Plan Drill (Colour): Dynamic Range of motion
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Dynamic Range of motion (5 mins)

Phase 2 Dynamic Range of Motion 3-5 minutes

Keep the players in the same space as phase 1 to do this portion of the warm-up

Static body with the joint you are working on moving.

You can lie down and open and close the gate, you can do some different leg motions working on the hip primarily and the groin and hip flexors.

You can stand with a partner and do leg swings front and back and side to side and incorporate squats. Be creative.


Football/Soccer Session Plan Drill (Colour): Neural Prep

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Football/Soccer Session Plan Drill (Colour): Neural Prep
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Neural Prep (5 mins)

Phase 3 Neural Prep 5-10 minutes

Speed and agility work with ladders (or in this case cones to make the shape of the ladders). 1 foot, 2 feet, ichy shuffle etc. all sorts of quick feet work and try to have a dynamic sprint coming out of the ladders to a cone at a diagonal angle. To make it session specific we have a player throwing to a player at the cone and have the players receiving the ball jump and head the ball back.


Football/Soccer Session Plan Drill (Colour): Technical Prep

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Football/Soccer Session Plan Drill (Colour): Technical Prep
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Technical Prep (10 mins)

Phase 4 Technical Preparation7 vs 7 with a keeper in the grid

Teams play possession in the 18 to half space in between the edges of the 18.

Make 4 passes and then try to chip a ball into their keepers hands for a point.

Play restarts from the keepers hands to hiséher team.


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