Football/Soccer Session (Academy Sessions): U16, Week 14, Session 2, Landing Mechanics

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Sports Science

Profile Summary

Name:	Sports Science
City:	coventry
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Football/Soccer Session Plan Drill (Colour): dynamic warm up

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dynamic warm up

Dynamic Warm Up - 20x20 Grid

Jogging and peel off x2 -- Weaving through cones and peel off x2

Low Skips -- Power Skips -- Jockey -- Heel Flicks -- High Knees

Open & Close Gate -- Lunge -- Side Lunges -- Squats

Carioca -- Kick Throughs -- Heel to Toes -- Sprints x2

Dribbling balls for 1 minute in 20x20

Lunges in clock pattern (1 lateral each way, 2 forward, 2 back, 2 rotational)

Dribbling balls for 1 minute in 20x20

Football/Soccer Session Plan Drill (Colour): Landing mechanics and footwork

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Landing mechanics and footwork

1. Players take 2 jumps, with the second jump focusing on a soft landing in a glute dominant squatting position holding for 3 seconds (3 sets x 5 reps)

2. Single leg jumps - players should land with hip, knee, and ankle in neutral position. Athlete should look for good hang time not necessarily jumping for distance or height. (3 sets x 5 reps per leg)

3. Players running ground grid, then on command, perform the named jump (e.g. jump into a squat, single leg hop into single leg landing) with emphasis on soft knees in landing.

4. T-Ladder Drill - players run through the front ladder, land 2 footed in end square. Then, hop laterally on command (left leg when going left) through ladder, stick the landing and side pass volley to thrower. Player then replaces thrower. Emphasis on soft landing.