Football/Soccer Session (Difficult): Speed, Agility, Quickness, Aerobic Development: Fitness Session

Profile Summary

Steven Rodden
Name: Steven Rodden
City: Gateshead
Country: United Kingdom
Rank: Elite – 1 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

This warm-up is both functional and progressional:

(Always alter the side you move out to at the top)

1) Set-up:

12-15 yard distance

5 cones placed one foot step apart

5 cones placed 2-3 yars apart and 1 yard in front

Jog - Single Feet through cones

Jog - Side Skip around cones

High Knees - Single Feet

Heel Flicks - Side Skip

Skip - Double Feet

Skip (Higher) - Side Shuffle (Faster paced)

Lunges - Jog Back

Hamstring Stretch (Kicking up, straight leg) - Jog Back

Groin Stretch (Over the gate) - Jog Back

3/4 Sprint - Double feet through cones

3/4 Sprint - Side Shuffle

3/4 Sprint - Backwards (qucik feet) to beginning

Ensure when keeper is going through both sets of cones they maintain 'SET' hands and only move from the waist down.

2) Set-up:

Using either a small agility ladder or cones

Set out 5 rungs and place a cone at rung 2 and 4

Server with a number of balls at the top

Goalkeeper moves double footed through cones

At the 2nd and 4th rungs they move laterally out to the outer cones and back into the 2nd/4th rung

Receive a mid height diving save and low diving save from server

Timing:

Work for 60s rest for 60s

Complete 3 sets

Work to rest ratio 1:1


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

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

Set-up:

10 yrds with 1 cone in the middle

2x footballs 5 yards away

One goalkeeper takes the lead

Opposition goalkeeper mirrors their movements

Move back and forth down and in and around the cones

On the servers command both goalkeepers turn and sprint to smother football 5 yards away

Timing:

60s

Work to rest ratio 1:1

Complete 3 sets


Football/Soccer Session Plan Drill (Colour): Speed

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): Speed
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Speed

Each square represents 5 yards

Set up:

30 yard course

Organisation:

Start by lying on chest

Sprint to 1st cone, back pedal to beginning and onto chest

Sprint to 2nd cone, back pedal to beginning

Sprint around course and back to beginning

Timing:

Time each individual set

Allow for work to rest ratio of 1:1 (so if course is completed in 25s, allow 25s rest)

Complete 6 sets


Football/Soccer Session Plan Drill (Colour): Speed

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

Speed

Goalkeeper receives shot from server

Return the ball and sprint to either left/right and smother football

Back pedal to starting position, sprint to and smother opposite football

Timings:

Repeat for 60s

Work to Rest ratio 1:1

Complete 3 sets


Football/Soccer Session Plan Drill (Colour): Speed, Agility, Quickness

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): Speed, Agility, Quickness
Save Image: Football/Soccer Session Plan Drill (Colour): Speed, Agility, Quickness

Speed, Agility, Quickness

Set-up:

30 yards

Cones

Poles

Small/medium hurdle

(Each square represents 5 yards)

Goalkeeper sprints to poles and zig-zags through

Using quick shuffle steps move around cones

Quick sprint into hurdle

Perform 10 double footed, lateral jumps

Sprint to beginning

Timing:

Time how long it takes to complete the course

Allow rest on a 1:1 ratio (e.g. if it takes 25 seconds to complete the course, allow 25 seconds rest)

Complete 6 sets


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Movement
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Custom Movement
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Pass
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