Football/Soccer Session (First Team): 1st Team Pre Season - Session 2 - 08/07/14 - Aerobic Endurance

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Pro-Club: Gap Connah's Quay Nomads

Jay Catton, Adult Member

Profile Summary

Jay Catton
Name: Jay Catton
City: Connah's Quay
Country: United Kingdom
Rank: Elite – 4 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Activation and Warm Up

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Football/Soccer Session Plan Drill (Colour): Activation and Warm Up
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Activation and Warm Up (90 mins)

Session Area

Circle area

Set Up

All players in circle together going through core movements

10 x back rolls knee to chest

10 x scorpion back stretch

10 x on knees opposite hand and leg out (stabilisation across the hips)

3 x plank holding for 10 seconds

10 x 6 inches - leg into chest and switch - slow movement

4 x push ups - tighten glutes when doing so

6 x once 1 leg and straight for 5 seconds

On knees - knee to chest and kick out

Stabilisation exercises

Standing - lift one knee up - close eyes for 5 seconds x 3 each leg

Balance on one leg - gentle squat - 5 x each leg

Standing straight - turn and squat x 10

Hamstring stretch partner holding back of legs x 3 reps right up

Dynamic movement

Using hurdles - 4 hurdles per group

Hurdle Walk - knee up and over, trailing leg follows in sideway movement

Two forward - One back

Opening the gate

Closing the gate

Side Leg Swings

Activation Running

PROGRESSION - Now up to 6 x 60M runs at 60% maximum


Football/Soccer Session Plan Drill (Colour): Ball Familiarity

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Football/Soccer Session Plan Drill (Colour): Ball Familiarity
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Ball Familiarity (90 mins)

Session Area

30 x 30m area

5x5m x 4 grids

Set Up

Simple exercise of four different bibs - 1 in each square.

Players have to pass square to square to each other and follow the pass.

Chaos with so many players and players must be on the move at all times.

Simple warm up exercise just 1 minute per drill

Challenges

Switch direction coaches shout

Two touch max

Clipped ball to the back of the area

Sprint to middle round a pole then jog to second box

Competition - which team transfers ball round quickest


Football/Soccer Session Plan Drill (Colour): Speed Endurance

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Football/Soccer Session Plan Drill (Colour): Speed Endurance
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Speed Endurance (90 mins)

Session Area

4 zones of 20mx20m with two Samba goals on each end in each corner of 11 a side pitch.

Set Up

Dependant on numbers wither 4v4 or 5v5 on each pitch with a coach feeding balls on all zones. Sides can score in either goal.

3 Minute drill.

3 times over drill on each 30 secs of coaches whistle 2 top teams switch pitches as do two bottom teams.

1 minute rest

2 Minute drill.

2 times over drill on each 30 secs of coaches whistle.

40 seconds rest

1 minute 30 second drill

2 times over drill on 30 secs of coaches whistle

2 Minute rest if going into another set

AS WEEK 2 3 SETS WILL BE COMPLETED - PROGRESSION FROM WEEK 1

Also rules from the off now that teams can score in either zone and must be in shooting zone also.


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

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Football/Soccer Session Plan Drill (Colour): Aerobic Drill
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Aerobic Drill (90 mins)

Session Area

2 x 6v6 or 7v7 games - full half of football pitch

Set Up

Sides set out in set formations 2-1-3 or 2-1-2.

Sides when out of posession must press high.

Coaches stood at side of pitch with footballs ready to serve. No throw ins, goal kicks, or corners ensuring no rest periods during exercise.

Key Points

3 x 10 minute games

2 minute recovery following each game. Teams will rotate to ensure all sides face each other


Football/Soccer Session Plan Drill (Colour): Cool Down and Recovery

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Football/Soccer Session Plan Drill (Colour): Cool Down and Recovery
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Cool Down and Recovery (90 mins)

Session Area

Two L shapes. Players split into two groups. Dynamic movement on the way out and gentle skip on the way back.

If to many players simply set out 20m straight - out dynamic movement way back gentle skip.

Gentle Dynamic movements at steady pace followed by floor based static stretching

Vital in order to dispurse lactoic acid and decrese chances of DOMS (delayed onset of muscle soreness).

Dynamic Movements:

Over the gate

Open the gate

Side Steps

Hand Tap

Lunge Walk

Kick Out

Hamstring Sweep

Players again in circle for static stretches all floor based including:

Roll Back

Knee to Chest

Back Twist

Groins - feet together

Pretzel

Lying Quad

Hip Flexor (Hands on hips)

Hamstring

Abductors (elbows to ground and leg out to side)

Calf stretch and calf cycles

Cycling

Most importantly decrease risk of injury over pre season and whole season campaign.

All Players then to do ice baths - 3 minutes straight

Protein shake to be taken on board within 10 minutes of finalising session.


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