Football/Soccer Session (Academy Sessions): U16s, Week 31, Session 1, Strength/Speed

U16s, Week 31, Session 1, Strength/Speed

Grid size 20x20m

Learning Outcomes

Strength/Speed & Stability

1. General Warm Up

Jog around mannequin (low skips, open& close gate, jockey & Inch worms)

Pass and follow (30 Seconds) followed by squat matrix x3 reps

Pass and follow (30 Seconds) followed by lunge matrix x3 reps

Later leg swings, Leg swings, Knee drives

2. Speed/Strength (Stability)

Players hop and hold over hurdle lateral (ankle, knee, hip alignment) 30 seconds

Diagonal hop and hold 15 seconds each leg

Fast feet 1 hop and hold over hurlde linear 15 seconds each leg

Fast feet then cross over hurdle onto oposite foot 15 seconds each leg

3. Maximal Effort

In pairs players perform 2x6 single footed jumps, pause in between each jump to ensure its a maximal effort (1:10).

players then get into groups of 4/5 and compete 4 jumps against one another, furthest distance wins a point for the group.