Football/Soccer Session (Moderate): Cross Run

Profile Summary

FC Boston Dave Noel
Name: FC Boston Dave Noel
City: CentralMassachusetts
Country: United States of America
Rank: Elite – 1 points
Membership: Young Member
Sport: Football/Soccer

Description

This is an excellent speed slalom  course that progresses from dynamic movement to straight-line running to shuffle runs. Progression 2 adds a ball and technical ball work. Progression 3 adds a finishing element to corners or small goal or additional set of cones. Shots must be to corners and not released before finish gate. 


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

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Football/Soccer Session Plan Drill (Colour): Set Up
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Set Up (5 mins)


Football/Soccer Session Plan Drill (Colour): Running no ball

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Football/Soccer Session Plan Drill (Colour): Running no ball
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Running no ball (10 mins)

Movement Patter:

- #1 High Knees (alternate dynamic movements each rep. high knees, butt kicks, sideways high knees)

- # 2, 5, 7 is straight line running (sprint)

- #3 turn at blue center cone side to side shuffle around blue outside cone

- #5 is a straight line sprint ro opposite side blue cone (#6 spot)

- #6 is side to side shuffle back AROUND central cone then a straight line spint THROUGH gates #7.

Repetitions with no ball:

- Day 1: 3 reps with 60 sec. recovery between reps

- Day 2: 5 reps with 60 sec. recovery between reps

- Day 3: 7 reps with 90 sec. recovery between reps


Football/Soccer Session Plan Drill (Colour): Dribbling w/ ball

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Football/Soccer Session Plan Drill (Colour): Dribbling w/ ball
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Dribbling w/ ball (10 mins)

Movement Patter:

- #1 tow taps/foundations forward (alternate on reps sole taps, side to sides)

- # 2, 5, 7 is straight line dribbling

- #3, 4, 6 turn with rotation move or change of direction (all blue cone points)

- back AROUND central cone then a straight line spint THROUGH gates #7

Repetitions with ball:

- Day 1: 3 reps with 60 sec. recovery between reps

- Day 2: 5 reps with 60 sec. recovery between reps

- Day 3: 7 reps with 90 sec. recovery between reps


Football/Soccer Session Plan Drill (Colour): Dribbling w/ ball and finish

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Football/Soccer Session Plan Drill (Colour): Dribbling w/ ball and finish
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Dribbling w/ ball and finish (10 mins)

Movement Patter:

- #1 tow taps/foundations forward (alternate on reps sole taps, side to sides)

- # 2, 5, 7 is straight line dribbling

- #3, 4, 6 turn with rotation move or change of direction (all blue cone points)

- back AROUND central cone then a straight line sprint THROUGH gates #7

- Finish with shot on goal, placed to low corners. Do not shoot before finish gate. 

* TIP: place object in the middle of the goal to avoid this during shot. 

Repetitions with ball:

- Day 1: 3 reps with 60 sec. recovery between reps

- Day 2: 5 reps with 60 sec. recovery between reps

- Day 3: 7 reps with 90 sec. recovery between reps


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Movement
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Custom Movement
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Pitch Line 1
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