Football/Soccer Session (Beginner): Pre Season Week 1 Fitness Session

Profile Summary

David Plant
Name: David Plant
City: Shirebrook
Country: United Kingdom
Rank: Elite – 1 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Dynamic stretching

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Football/Soccer Session Plan Drill (Colour): Dynamic stretching
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Dynamic stretching (5 mins)

2 groups set up as shown performing a range of dynamic strething through the cones.

Movements including;

gentle jogging

quick feet

opening and closing gates

forward lunges

side steps

cross over side steps

arm circles

in and out the cones

sprints

kicking out

hopping


Football/Soccer Session Plan Drill (Colour): Static streching

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Football/Soccer Session Plan Drill (Colour): Static streching
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Static streching (5 mins)

Static stretching lead by coach/captain in the centre.

Ensure all muscle groups are sufficiently stretched including;

calf (in pairs)

ankle roll and flex

quad stretch (in pairs)

hamstring stretch

groin stretch

hip roll

deltoid, tricep and latissimus stretch

heading simulation

hop side to side

leg swing (in pairs)

sprint into centre and backpeddle


Football/Soccer Session Plan Drill (Colour): Low intensity jog / pitch sprints

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Football/Soccer Session Plan Drill (Colour): Low intensity jog / pitch sprints
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Low intensity jog / pitch sprints (10 mins)

10 minute low intensity jog as a group, also forms a basis as a catch up betweeen players and a chance to build relationships

Follow up with pitch sprints where players jog the baseline and sprint the sideline, perform 3 laps for the first session


Football/Soccer Session Plan Drill (Colour): Suicide shuttles

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Football/Soccer Session Plan Drill (Colour): Suicide shuttles
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Suicide shuttles (10 mins)

50 yard shuttle runs, to 20 yard line and back then 30 yard line and back and so on, repeat circuit 3 times for first week


Football/Soccer Session Plan Drill (Colour): Continuous possession, 3 team chase

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Football/Soccer Session Plan Drill (Colour): Continuous possession, 3 team chase
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Continuous possession, 3 team chase (20 mins)

Players split into 3 equal teams within the area as shown, area size appropriate to the number of players.

2 team play against the other and create an overload, for example as shown reds and blues work together to keep the ball while the black team try to win it back creating a 10v5. If the black team win it back then the team that lost possession take their place and defend.


Football/Soccer Session Plan Drill (Colour): ssg's

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Football/Soccer Session Plan Drill (Colour): ssg's
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ssg's (10 mins)


Football/Soccer Session Plan Drill (Colour): Low intensity jog and static stretch

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Football/Soccer Session Plan Drill (Colour): Low intensity jog and static stretch
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Low intensity jog and static stretch (10 mins)

Cool down after the session

5 minute low intensity jog followed by static stretching through all the muscle groups to reduce stiffness and aid flexibility


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