Football/Soccer Session (U16): Warm Up and Hip Mobility 1 - NB + PD

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Pro-Club: Coventry City FC Academy

Sports Science, Adult Member

Profile Summary

Sports Science
Name: Sports Science
City: coventry
Country: United Kingdom
Rank: Elite – 3 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Warm Up

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Football/Soccer Session Plan Drill (Colour): Warm Up
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Warm Up

General warm up - 20 yard cones - x 2 of each

Jogging --- high knees --- heel flicks --- jockey forwards --- jockey backwards

Carioca --- Inverted hamstring --- knee hugs --- Open/Close gate

Dynamics x 2 of each - prep for hip mobility

Lunge + torso rotation --- lateral lunge w/open gate --- lunge and reach --- sumo squat -- inchworms

Sprints for 15 yards, first 5 yards -

Fast feet x 3 --- high knees forwards x 2 --- high knees each side x 2


Football/Soccer Session Plan Drill (Colour): Hip Mobility

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Football/Soccer Session Plan Drill (Colour): Hip Mobility
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Hip Mobility

1. Lateral Lunge ball roll. Players in pairs: Player 1 on command tells Player 2 to laterally lunge to left or right side, where ball is rolled to meet player's feet. Encourage players to keep chest high and lunge with control, co-ordinating a sound technical lunge with meeting the ball. 10 on each side before swapping over for 2 sets.

2. Lateral Lunge Figure 8. Players take turns in making a figure of 8 with the ball around lateral lunge position. Emphasis on shifting weight smoothly as ball is passed side to side, maintain balance and posture, and take time in moving the ball! 3 x 10 figure 8s, rest during swapover.

3. Sidefoot volley from knees. Player 1 starts on knees, maintaining good posture. Player 2 feeds ball to player 1, where player 1 has to sidefoot volley from knees position. Encourages wide hip mobility in response to stimulus (ball height). 3 x 10 each side, players resting during ball feed

4. Sprints .

Jogging forwards and back between first 3 yards of cones before exploding out to sprint remaining 17 yards x 2

High knees within 3 yards and explode out to sprint x 2

4.


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