Football/Soccer Session (Advanced): WFF universal warm up- Senior teams

Profile Summary

Juan Garcia
Name: Juan Garcia
City: Land o Lakes
Country: United States of America
Rank: Elite – 1 points
Membership: Adult Member
Sport: Football/Soccer

Description

WFF universal warm up- revised


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

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

Screen 1 (20 mins)

Dynamic warm up- Players divided in 3 lines. I usually set up by the corner flag and the 18.

 

1) Start with light jogging and moving the head slowly side to side, front to back

2) Move arms back and forward- single and both

3) Open and closed arms

4) Open gates

5) Closed gates

6) Outside taps

7) Inside taps

8) Combination inside/outside taps

9) Frankestiens

10) Back kicks

11) Knee hugs

11) lunges

12) Side to side lunges

13) Quad Stretch

14) Vertical Jumps with headers.

15) Scirrors Jumps( Slalom strides)

16) Ankle pulls

17) Sprint forward and backwards

18) Cone work- lateral hops with both legs, lateral hops with one leg.

19) Sprints- start with 40% sprint and increase to 60% to 100%

 

Note: exercises 14 thru 18 are part of the PEP dynamic warm up for girls- ACL prevention.

 

 

 

Here are other exercises for PEP ACL prevention for girls:

 

Jog cone to cone

Shuttle Run (side to side)

Backward running

Walking lunges

Russian hamstrings

Figure 4 Piriformis while standing (Tea Cup)

Single toe raises

Lateral hops over cone

Forward/backward hops over cone

Single leg hops over cone

Vertical Jumps with headers

Scissors Jump (slalom stride)

Forward Run with 3 step deceleration

Lateral diagonal runs

Bounding run

Calf stretch

Quadricep stretch

Figure 4 hamstring stretch

Inner Thigh stretch

Hip Flexor stretch

 


Football/Soccer Session Plan Drill (Colour): Screen 2

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): Screen 2
Save Image: Football/Soccer Session Plan Drill (Colour): Screen 2

Screen 2 (5 mins)

Technical Warm Up- Set up two grids to keep intensity level and repetitions high. Make sure you do it both ways.

 

1) All players start with the ball, dribbling to middle cone and then pass to opposite player.

 

2) All players start with the ball, dribbling to middle cone and then pass to opposite player for a double pass.

 


Football/Soccer Session Plan Drill (Colour): Screen 3

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): Screen 3
Save Image: Football/Soccer Session Plan Drill (Colour): Screen 3

Screen 3 (5 mins)

Technical Warm Up- Set up two grids to keep intensity level and repetitions high. Make sure you do it both ways.

 

2) All players start with the ball, dribbling to middle cone, pass to opposite player for a short-short- long

to player across.


Football/Soccer Session Plan Drill (Colour): Screen 4

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): Screen 4
Save Image: Football/Soccer Session Plan Drill (Colour): Screen 4

Screen 4 (10 mins)

Tactical warm up part # 1. Only use the starting players for the keep away plus 1 neutral.

Subs and gk work together doing crosses/ shots.

 

1) Play 5v5+ 1 Neutral


Football/Soccer Session Plan Drill (Colour): Screen 5

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): Screen 5
Save Image: Football/Soccer Session Plan Drill (Colour): Screen 5

Screen 5 (5 mins)

Tactical warm up- FINAL PHASE

 

Exercise # 1- Back line work together with two players who will pass ball on the ground and another one over the top. Back line needs to move side to side and step together( work on communication and make sure they are alert and connected)

 

Exercise # 2- Forwards and mids working on different combinations going to goal.


Football/Soccer Session Plan Drill (Colour): Screen 6

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): Screen 6
Save Image: Football/Soccer Session Plan Drill (Colour): Screen 6

Screen 6

Final Phase

 

1) Player 1 passes to 2, player 2 dribble to end line and then crosses to player 1.

 

2) Player 1 passes to 3, player 3 dribble to end line and then crosses to player 1.


Arrow Large Line Straight 2px Arrow Medium Right
Movement
Arrow Large Line Straight 2px Arrow Medium Right
Custom Movement
Arrow Large Line Straight 2px Arrow Medium Right
Pass
Arrow Large Line Straight 2px Arrow Medium Right
Custom Pass
Arrow Large Line Straight 2px Arrow Medium Right
Dribble
Arrow Large Line Straight 2px Arrow Medium Right
Pitch Line 2
To link this page so that even non-Members can see it, copy paste this URL