Football/Soccer Session (Moderate): Dynamic flex warm up

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Sean Coxon, Adult Member

Profile Summary

Sean Coxon
Name: Sean Coxon
City: Millburn
Country: United States of America
Rank: Elite – 0 points
Membership: Adult Member
Sport: Football/Soccer

Description


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

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

Start slow to reherse the movements, then increase the intensity..

standard grid 20 by 20

First exercise..

walk on the balls of the feet...

AIM..To stretch shins and improve ankle mobility. To improve balance and co-ordination. To increase body temparature.

Description.. Player to cover the length of the grid by walking on the balls of the feet. Return to the start by repeating the action in a backward motion..

Coaching points

Do not walk on the ends of the toes

Keep of the heels

maintain an upright posture

maintain correct arm mechanics

reps and sets 2 x 20 yards.. 1 forward and i back

Progressions could include performing the action laterally in a sideways motion..

Drill 2

Small Skips

Aim... To improve lower leg flexibility and ankle mobility. To improve balance, co-ordination and rhythm. To develop positive foot to ground contact and improve body temparature..

Description as above

coaching points

Knee to be raised to an angle of approximately 45-55 degrees

Work of the ball of the foot.

Maintain correct arm mechanics.

Maintain an upright posture.

Maintain a good rhythm.

sets and reps.. As above.

progression.. perform the drill laterally..

Drill 3

Single Knee Dead Leg Lift

Aim.. To improve buttock flexibility. To isolate the correct running cycle, motion for each leg.

 sets and reps 2 x 20 yards 1 forward and 1 back

coaching points 

Do not take the knee above a 90 degree angle.

Strike the floor with the ball of the foot.

Keep the foot facing forwards.

Maintain correct running mechanics 

Drill 4 

Knee out skip

sets and reps 2 x 20 yards 1 forward and 1 back

coaching points

Feet start facing forward and raised outward as the knees are raised.

work off balls of feet.

The knee is pushed out and back

Correct arm mechanics 

Drill 5 

Walking lunge 

Aim. To stretch the front of hips and thighs. To develop balance and coordination. To increase body temperature.

coaching points 

Try to keep the hips square.

Maintain a strong core and keep upright.

Maintain good control.

Persevere with backwards lunges.

Sets and reps 

as above 

progressions 

Perform the drill with hand weights.

perform the drill with a ball.

Drill 6 Hamstring flicks 

Aim to stretch the front and back of thighs. 

sets and reps 2 x 20 yards, 1 forward and 1 back

Coaching points 

Start slowly and build up tempo.

Work off balls of feet.

Maintain an upright position.

Do not sink into hips.

Try to develop a rhythm. 

progression 

Perform drill laterally.

Drill 7 

Carioca

Aim- To improve hip mobility and speed, to develop balance and coordination whilst moving and twisting.

Coaching point

Start slowly and build up tempo.

Work off the balls of feet.

Keep shoulders square.

Do not force the ROM.

Use the arms primarily for balance.

sets and reps 

2 x 20 yards, 1 forward and 1 backwards.

Progression 

perform the drill with a partner, one leads and 1 follows.

Drill 8 Lateral runs in pairs 

Description-  The players face each 2 to 3 yards apart and cover the length of the grid sideways taking short, lateral steps.

Aim- To develop running skills, to stimulate balance and coordination, to practice the reassertion of the correct mechanics from an imbalanced position. 

sets and reps 

2 x 20 yards, 1 left leg reading and 1 right leg leading. 

coaching points 

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