Football/Soccer Session (Moderate): AHFC FITNESS HOMEWORK

Profile Summary

David Kenney
Name: David Kenney
City: Austin
Country: United States of America
Rank: Elite – 0 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): 5-10-5

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): 5-10-5
Save Image: Football/Soccer Session Plan Drill (Colour): 5-10-5

5-10-5

Place 3 cones or objects 5 yds apart. Imagine that lines extend from each cone. Start straddling the middle line. When you are ready, pivot and push off of your right foot, turning and accelerating towards the far right cone, touch the line with your right hand, change direction and accelerate all the way to the far left cone and touch the line with your left hand. Change direction and accelerate past the starting line. This is a very common drill used to test athletes agility. Have someone time you, start the clock on your first movement and stop the clock one you pass the middle line the second time. What's your record?

Complet this drill 4 times starting to the righ & 4 times starting to the left.


Football/Soccer Session Plan Drill (Colour): 3 Cone

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): 3 Cone
Save Image: Football/Soccer Session Plan Drill (Colour): 3 Cone

3 Cone

Place 3 cones in an L shape. Start at one of the end cones. When you are ready place your dominant foot on the line, this will be your front foot, accelerate to the next cone and touch the line with your right hand, turn and accelerate back to the starting line and touch with your right hand. Turn and accelerate around the second cone making a left hand turn, accelerate to the inside of the far cone and make a right turn all the way around the cone, accelerate all the way back past the starting line staying on the outside of the cones. Grab someone to time you, clock starts on your first movement and stops once your cross the starting line.

Complete this drill at least 5 times and see what your fastest time is.


Football/Soccer Session Plan Drill (Colour): Every Day I'm Shufflin

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Every Day I'm Shufflin
Save Image: Football/Soccer Session Plan Drill (Colour): Every Day I'm Shufflin

Every Day I'm Shufflin

Place 10 cones all 10 yds apart. Pick an end cone to start at. When you are ready push off your dominant foot and sprint forward to the next cone, once you reach the cone transition into a shuffle across and behind the cone even with the cone you just sprinted to, then the sequence repeats itself. Sprint, shuffle, sprint, shuffle, etc.

When you get to the last cone turn and complete the same movements back to the starting cone. Complete 10 of these exercises with 30/60 seconds rest between sets.


Football/Soccer Session Plan Drill (Colour): In & Outs

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): In & Outs
Save Image: Football/Soccer Session Plan Drill (Colour): In & Outs

In & Outs

Place 4 cones in a 10 yd x 10 yd square and place a cone in the middle. When you are ready pick an outside cone to start at. Accelerate off your dominant foot sprinting to the middle cone, back pedal from the middle cone back to the starting cone and then shuffle along the outside to the next cone and the sequence will repeat itself. Sprint in to the middle cone, back pedal back to the outside cone and then shuffle along the outside to the next cone. Repeat this until you make it all the way back to your original starting cone.

Challenge yourself, see how many you can complete in 5 minutes or do 10 sets with 30/60 seconds rest in between.


Football/Soccer Session Plan Drill (Colour): Interval Run

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Interval Run
Save Image: Football/Soccer Session Plan Drill (Colour): Interval Run

Interval Run (20 mins)

Grab a watch and pick a safe area to run. School track, public park or through your neighborhood. Run in intervals for 20 minutes, 30 seconds jog/30 seconds sprint. If this is too difficult for you then switch between sprint, jog, walk, every 30 seconds until 20 minutes are up. Make sure there are clear differences in your pace between each jog/sprint interval.


Arrow Large Line Straight 2px Arrow Medium Right
Movement
Arrow Large Line Straight 2px Arrow Medium Right
Pass
Arrow Large Line Straight 2px Arrow Medium Right
Pitch Line 1
To link this page so that even non-Members can see it, copy paste this URL