Football/Soccer Session (Academy Sessions): U16, Week 21, Session 1, Speed

Screen 1

General x 2 each

Jogs, weaving in and out, low skips, high skips, carioca, high knees, heel flicks, open/close gate

Dynamic x 2 each

Squat on every cone (emphasis on 2:1secs eccentric:concentric tempo), walking lunges

Running mechanics

A-walks x 2 in lines - emphasis on hip-to-lip arm movement, knees coming forwards and heels close to backside, feet dorsiflexed

A-Skips x 2

Wall drives - 3 sets of 5 each leg, emphasis on 45 degree angle to fence, keeping shoulder in line with ankle, head up.

Partner Falling starts - players in pairs, one player is held at a 45degree angle, on players command is released to maximal sprint for 20 yards. Each player performs 3 sets each

Falling starts with ball drop deceleration - player 1 at start of 20 yard line, player 2 at end of 20 yard line. Player 1 performs maximal falling start in first 10 yards, in the following 10 yards they must decelerate to stop as soon as player 2 throws ball to the floor. Each player performs 3 sets each

Partner chase:

1. Player 1 start on one knee at 5 yard line, player 2 at 1 yard line. As soon as player 1 accelerates and decelerates, player 2 must react and follow. Each player leads 3 times.

2. Player 1 is prone on floor, player 2 lying behind - when player 1 gets up, player 2 must follow and catch him within 20 yards.

3. Player 1 prone on floor behing player 2 on floor - When player 1 gets up, player 2 must get up and catch him within 20 yards.

x 3 each drill