Football/Soccer Session (Difficult): 01GW Conditioning 2 and Fitness (Start Time: 2016-03-22 19:00:00)

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Am-Club: Oshawa Kicks Soccer Club

OKSC Coaches, Young Member

Profile Summary

OKSC Coaches
Name: OKSC Coaches
City: Oshawa
Country: Canada
Rank: Elite – 50 points
Membership: Young Member
Sport: Football/Soccer

Description

Late pre season conditioning and fitness - seperate sessions.


Football/Soccer Session Plan Drill (Colour): Conditioning

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Football/Soccer Session Plan Drill (Colour): Conditioning
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Conditioning (15 mins)

Set up

Mark field for 20 yards and 40 yards

Cones as shown

Instructions

Zone 1- Sprint from start to 40 yd marker, turn and jog diagonaly to cone, turn ant sprint diagonaly to cone, repeat to last cone.

Zone 2- Retrieve ball and dribble at pace across the field to the cone, perform an inside or outside cut to change direction, dribble back at pace and cut around next cone.

Zone 3- Play pass into coach and follow in for a return pass to finish on goal.

Return to start and repeat for 10 minutes.

Coaching Points

Demand intensity

Change of speed at change of direction.


Football/Soccer Session Plan Drill (Colour): Fitness

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Football/Soccer Session Plan Drill (Colour): Fitness
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Fitness (40 mins)

Set up

Zone 1- 3 lines of 8 cones spaced every 5 yds, balls at end cone.

Zone 2- 15x15 grid, balls at start and corner 2.

Zone 3- 15x5 grid, balls at both ends

Instructions

Zone 1-

First run- sprint up 2, backwards 1, repeat to end and do 10 ball rolls

Second run up 2, back 1 twice, then stop and do 4 push ups/ pop ups at position 1, repeat at position 2 and 3.

Third run- repeat first run.

Fourth run- repeat second run replacing pop ups with plank jumping jacks.

Fifth run- repeat first and third.

Zone 2

Sprint to corner 1,perform 3 squat jumps.

Diagonal sprint to 2 and complete 10 toe taps.

Sprint to 3 and complete 2 lunge jumps (each leg).

Diagonal sprint to last corner and do 10 foundations.

Repeat 5 times.

Zone 3

Diagonal hops to corner, ball rolls sideways, diagonal hops back and ball rolls back to start.

Repeat 5 times


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Movement
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Pass
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Dribble
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Pitch Line 1
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