Football/Soccer Session (Difficult): 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): Fitness

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Football/Soccer Session Plan Drill (Colour): Fitness
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Fitness

Server rolls (slowly) ball to right hand goal

Goalkeeper sprints 10 yards to prevent ball crossing line

Return to feet quickly and make their way into the next goal to receive a shot from server

Backpedal to start and repeat.

Continue for 60 seconds

Aerobic Development 1:1

Aerobic Maintenance 1:5


Football/Soccer Session Plan Drill (Colour): Fitness

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): Fitness
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Fitness

Goalkeeper sprints into goal and receives two low shots from server

Sprint to top cone, around and sprints down to smother ball.

Continue for 60 seconds

Aerobic Development 1:1

Aerobic Maintenance 1:5


Football/Soccer Session Plan Drill (Colour): Fitness

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

Fitness

Goalkeeper moves backwards and forwards quickly through cones

Receives a low delivery from server

Sprints up to and around top cone and into goal where they receive two low deliveries from server

Sprint back around goal and continue

Work for 60 seconds

Work:Rest ratio

1:1 Aerobic Development

1:5 Aerobic Maintenance


Football/Soccer Session Plan Drill (Colour): Fitness

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

Fitness

Goalkeeper starts on goal line

Sprint to first ball and touch, return to goal line

Sprint to second ball and touch, return to goal line

Sprint to third ball and touch, return to goal line

Complete 2 repetitions. Time completion and allow rest accordingly.

3 sets of 2 repetitions.

Aerobic Development 1:1

Aerobic Maintenance 1:5

Progression

Smother each ball


Football/Soccer Session Plan Drill (Colour): Fitness

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

Fitness

s1 starts with low delivery to goalkeepers left

Goalkeeper makes save and spins round to save shot from s2.

Reverse sequence.

Complete 6 sets in total (3 sets either side)

Work for 60 seconds

Work to rest ratio

1:1 Aerobic Development

1:5 Aerboic Maintenance


Football/Soccer Session Plan Drill (Colour): Fitness

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

Fitness

Goalkeeper takes 2 mid height deliveries from s1

Quick spin to take 2 mid height deliveries from s2

Work for 1 minute

3 sets

Work to Rest ratio

1:1 Aerobic Development

1:5 Aerobic Maintenance


Football/Soccer Session Plan Drill (Colour): Fitness

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

Fitness

Goalkeeper uses quick feet to move around first pole

Sprint to top pole and use quick feet to get around and back pedal to next pole

Server voleys ball for goalkeeper to make the catch.

Return the ball and make way back around poles to receive delivery at starting pole.

Progressions:

Low diving save

Mid height save

Claiming high ball.

Play pass along ground

Volley return

Work for 1 minute

Complete 3-6 sets depending on progressions

Work to rest

1:1 Aerobic Development

1:5 Aerboc Maintenance

Can be used as a warm up exercise also. (Decrease intensity)


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Movement
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Custom Movement
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Pass
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