Football/Soccer Session (Beginner): Injury Prevention and Enhancement Warmup

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Sanjeev Parmar, Adult Member

Profile Summary

Sanjeev Parmar
Name: Sanjeev Parmar
City: Ottawa
Country: Canada
Rank: Elite – 4 points
Membership: Adult Member
Sport: Football/Soccer

Description


Football/Soccer Session Plan Drill (Colour): Warm-Up

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Football/Soccer Session Plan Drill (Colour): Warm-Up
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Warm-Up (5 mins)

WARM-UP: 

5 minutes duration

1. 0 - 30 seconds: Forward Running

2. 30 - 60 seconds: Backwards Running

3. 1 - 1:30 minutes: Shuffle (power position)

4. 1:30 - 2:00 minutes: Carioca Side Volley (foot pointed straight out)

5. 2:00 - 2:30 minutes:    Knees Up

6. 2:30 - 3:00 minutes:       Butt Kicks

7. 3:00 - 3:30 minutes:       Tap the outside of the feet (arms out wide parallel to the ground ideally)

8. 3:30 - 4:00 minutes:       Tap the inside of the feet (body upright / arms straight)

9. 4:00 - 4:30 minutes:       Hip Twisters (chest facing forwards – hips twist side to side)

10. 4:30 - 5:00 minutes:   Skipping (high and long jump)


Football/Soccer Session Plan Drill (Colour): Strength

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

STRENGTH

1. 5:00 - 5:30 minutes      Walking Lunges (Hip-Knee-Ankle in a straight line / both arms straight up & body upright)

2. 5:30 - 6:30 minutes      Single leg calf raises (30 seconds each leg – squeeze at the top)]

3. 6:30 - 7:30 minutes   Russian Hamstring (keep constant tension on hamstrings. Not to low and not all the way up to rest)


Football/Soccer Session Plan Drill (Colour): Plyometrics

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

PLYOMETRICS

EMPHASIS: HIP-KNEE-ANKLE in a straight line upon landing

1. 7:30 - 8:00 minutes:   Lateral hops over cone (land on two feet in a power position)

2. 8:00 - 8:30 minutes:     Forward / Backward hops over cone (swing arms for momentum)

3. 8:30 - 9:00 minutes:     Single leg lateral cone hops (

4. 9:00 - 9:30 minutes:     Vertical jumps with headers (Technique of heading: jump up and bring both legs back, arch your back, head steady facing forwards, arms wide, kick both legs forward while bringing your upper body through the ball. Arms should look like they are rowing a boat)

5. 9:30 - 10:00 minutes Scissor Jumps


Football/Soccer Session Plan Drill (Colour): Agility

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

AGILITY

1. 10:00 - 11:00 minutes:   Forward sprint with 3 step deceleration (fall forwards to accelerate off two feet / decelerate into a power position and hold it still)

2. 11:00 - 12:00 minutes:     Zig zag sprint forward/backward 3 step deceleration

3. 12:00 - 13:00 minutes:     Lateral diagonal runs – hold ice skater for one second (HIP-KNEE-ANKLE in a straight line)

4. 13:00 - 14:00 minutes: Bounding (high and long)


Football/Soccer Session Plan Drill (Colour): Turns and Shielding Moves

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Football/Soccer Session Plan Drill (Colour): Turns and Shielding Moves
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Turns and Shielding Moves (5 mins)

1V1 TURNS

EMPHASIS:

- Dramatize the fake (head, eyes, call someone’s name, point in a direction, open up hips to make It look like a kick)

- Change of Direction

- Change of Speed

1. 14:00 - 16:00 minutes:    U turn

2. 16:00 - 18:00 minutes:     V turn

3. 18:00 - 20:00 minutes:     V turn Infront – sole / inside (pull R / take L)

4. 20:00 - 22:00 minutes:     V turn Infront – sole / outside (same foot)

5. 22:00 - 24:00 minutes: Step over turn

6. 24:00 - 26:00 minutes: Half Maradona


Football/Soccer Session Plan Drill (Colour): 1v1 Moves

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Football/Soccer Session Plan Drill (Colour): 1v1 Moves
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1v1 Moves (5 mins)

1V1 MOVES

EMPHASIS:

- Dramatize the fake

- Change of Direction (diagonally past player)

- Change of Speed

1. 26:00 - 28:00 minutes:    Fake Take

2. 28:00 - 30:00 minutes:    Fake / Fake Take

3. 30:00 - 32:00 minutes:   Scissors

4. 32:00 - 34:00 minutes:    Step over

5. 34:00 - 36:00 minutes:    Snake

6. 36:00 - 38:00 minutes:  Drag


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Movement
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Custom Movement
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Pass
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Custom Pass
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Pitch Line 1
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Pitch Line 4
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