Football/Soccer Session (Moderate): 01GW Gym Warm up and Conditioning (Start Time: 2016-11-01 20:15:00)

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Am-Club: Oshawa Kicks Soccer Club

OKSC Coaches, Young Member

Profile Summary

OKSC Coaches
Name: OKSC Coaches
City: Oshawa
Country: Canada
Rank: Elite – 50 points
Membership: Young Member
Sport: Football/Soccer

Description

Tuesday Gym conditioning program


Football/Soccer Session Plan Drill (Colour): Warmup

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

Organization:

15x20 Area- Enough cones and balls so there is 2 or 3 more than number of players.

Instructions:

Start with walking around area, into a skip, add arms, jog, high knees, high heels, gates over ball, squats over ball, moves at ball, kicking motion at ball. Movements to cones are alternating- red then blue then red......Complete 5 reps of each stretch, 30-45s of movements (high knees, skip, jog....) Finish last 30 seconds dribbling.

Coaching points:

Ensure stretches are being done correctly

Captain(s) lead session


Football/Soccer Session Plan Drill (Colour): Conditioning

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

Organization:

Split the gym into 4 grids of 15x15. Each zone will accomodate up to 6 players, split the team into 4 groups. Set up Area 3 and 4 while warmup is running.

Use 6 cones from warm up for Area 1. Use balls from warm up for Area 2, 3 and 4.

Area1- Cones 10 yds apart

Area 2- Use cones left from warm up

Area 3- 10 large cones, balls on middle 4. 7yrd diagonal distance

Area 4- Cones 10 yrds apart, resistance bands and balls for each player.

Instruction:

Work to rest ratio 2:1, go for 20s rest for 10 sec. Repeat for 3m and rotate CW.

Area 1- Sprint forward and backwards to cones.

Area 2- Dribble at pace around cones.

Area 3- Diagonal run forward stop at ball in defencive stance, backward run around cone and repeat to left side.

Area 4- Monster walk holding ball straight out from chest.

Coaching points:

Intensity maintained

Proper form for each activity.


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Movement
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Dribble
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