Football/Soccer Session (Difficult): SDFC Plan B Fitness Session

Profile Summary

Soccer Domain Football Club
Name: Soccer Domain Football Club
City: Montclair
Country: United States of America
Rank: Elite – 1 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Equipment / Set Up

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Football/Soccer Session Plan Drill (Colour): Equipment / Set Up
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Equipment / Set Up

"Plan B" Exercise as a consequence session.

If players can't have quality, they better have fitness. Session to be printed out and ready at each session. If players don't deliver quality, it is time for Plan B. It should only be needed once!

Equipment

13 x Red Cones

3 x Blue Cones

1 x Yellow Cone

4 x Poles/tall cones

Set Up

Half a pitch for Fartlek. Half pitch for endurance sprints.

Numbers:

Any number. Just stagger start times


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

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

Start:

1) Jog to first set of red cones

2) Lateral movement through the red cones

3) Sprint to

4) 10 burpees

5) Jog to blue cone

6) Sprint rom the blue cone to the red cone

7) Diagonal sprints through red cones

8) From blue cone to yellow cone jog

9) Backwards from yellow cone to poles

10) Forward slalom movement through cones at max speed

11) 100% sprint to start

3 x 4 minute sets with 2 minute recovery after each set

Squad will swap after each set Fartlek to weights circuit to Fartlek etc...


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

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

5, 4, 3, 2, 1's

**Rest 30 seconds between each rep & set

*** 1 lap = 100 yards

5 x 100 yards

4 x 200 yards

3 x 300 yards

2 x 400 yards

1 x 500 yards

Alternate

12 x 100

8 x 200

4 x 400

2 x 800

1 x 1200


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Movement
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Pitch Line 4
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