Football/Soccer Session (Advanced): Soccer Conditioning

Profile Summary

Ian McClurg
Name: Ian McClurg
City: Ancaster
Country: Canada
Rank: Elite – 2 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 (15 mins)

WARM - UP

-Dynamic stretching

-Throw/volley and catch


Football/Soccer Session Plan Drill (Colour): Speed Training

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Football/Soccer Session Plan Drill (Colour): Speed Training
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Speed Training (15 mins)

SPEED WORK IN STATIONS

1) Speed ladder work - progress to pass ball down side and go through ladder

2) Agility hurdles - progress to using ball

3) Zig zag- focus on cutting quickly and exploding out of turns

4) Sprint at pace (80%) towards 1st cone and explode to side at full-pace. Progress to using ball

5) Spring with ball to 1st cone. Leave ball. Return to cone and then cone 2 before picking up ball again

6) Spring to cone 1 then back, sprint to cone 2 then back etc. Introduce ball once sprinting technique good


Football/Soccer Session Plan Drill (Colour): Agility Training

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Football/Soccer Session Plan Drill (Colour): Agility Training
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Agility Training (15 mins)

AGILITY WORK

1) Mirror - player 1 with ball changes direction, player 2 shuffles across to defend

2) Sprint/shuffle/back-pedal

3) Servers play ball in in to grid , player volleys back after 1 bounce

4) On command from coach, rotate around cones, squat or head based on command

5) Shadow play - player # 1 dribbles and tries to lose player # from behind then switch roles

6) Box work with central cone. Shuffle to center and move to cone 1-4, based on command


Football/Soccer Session Plan Drill (Colour): Endurance Training

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Football/Soccer Session Plan Drill (Colour): Endurance Training
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Endurance Training (15 mins)

CONDITIONING

1) Skipping or hurdle jumps - 30 secs

2) 1 ball/player in 5 x 5 yd grid - 30 secs

3) Skipping or hurdle jumps - 30 secs

4) Burpies - 30 secs

5) Dribble with ball-walk/jog/sprint

6) Squat Jumps


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