Football/Soccer Session (First Team): Pre Season - Session 7 - First Team - 20/08/13

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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


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

20x30m area

4 different colour cones on corners - 30m close to possition drill. Distance down from 40m week 2 to 30m now.

Set Up

Sides play in 2x3 minute games and 2x4 minute games. Aim of both sides is to retain the ball.

6 Passes = a goal.

Players in 2 sidesd numbered 1-6, with 2 floaters.

On coaches shout of 2 numbers at a time eg 1, 2 orange players leave area and sprint round orange cones in far corner leaving an overload with opposition side.

Calls will be for set 1 and set 2:

20 secs - 1, 2 orange

40 secs - 1 2 yellow

1:00 - 3, 4 yellow

1:30 3, 4 orange

2:00 - 5, 6 yellow

2:30 - 5, 6 orange

Recovery - 40 seconds following set 1 and 2

Recovery - 1 minutes following set 3

Set 3 and 4

30 - 1, 2, 3 yellow

1:00 - 1, 2, 3 orange

1:30 - 4, 5, 6 yellow

2:00 - 4, 5, 6 orange

2:30 - 1, 2, 3 yellow

3:00 - 1, 2, 3 orange

3:30 - 4, 5, 6 yellow

4:00 - 4, 5, 6 orange

Key Points

Vital for players leaving area to be as quick as possible returning to the pitch to aid side. Key for teams to take advantage when have overload. In particular sets 3 and 4 with 6-3 overload.

Challenges

In set 3 and 4 - 4 goals addded. Sides can still score by making 6 passes but also by scoring in 2 of the top goals.


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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