Football/Soccer Session (First Team): 1st Team Pre Season - Session 3 - 15/07/14 (Start Time: 2014-07-15 16:20:00)

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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 (15 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

Running mechanisms

7x70m at 70% - PROGRESSION


Football/Soccer Session Plan Drill (Colour): Hoff Circuit

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Football/Soccer Session Plan Drill (Colour): Hoff Circuit
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Hoff Circuit (30 mins)

Session Area

Players start at number 1 red player on.

First targets 6 metres ahead.

2 - Players dribble in and out of cones with ball

3 - Players knock the ball down the channel and jump over three hurdles before recovering ball and continuing.

4 - Players dribble around 7 poles going at each angle (shwon with red arrows)

5 - Players drag the ball sideways with their right foot and switching to left foot once hit middle cone.

6 - Players drag the ball backwards all the way back ton section 1 and the circuit continues.

Set Up

Players split into two sides.

Yellow side works with the ball going through all the exercises.

Red side works without the ball going through all the exercises. Working at a running pace of around 65-75%MHR in order to ensure working aerobically.

Both sides work for 6 minutes followed by 1 minute 40 seconds recovery and then switch roles. (Reds now dribbling and yellows jogging)

Key Points

Any player found cutting a cone or cycle adds 20 seconds to exercise for whole group.

Minutes of work to recovery include:

6 minutes - 1:40 recovery

6 minutes 1:40 recovery

Above is one set complete

Sides will be put through two sets this evening working for total of 24 minutes.

Challenges

Pair players of similar fitness levels and split into different sides. Coach collates from starting point how many cycles each player completes with competition between the two and competition between both of the sides.


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 (30 mins)

Session Area

Numbers dependant 8v8 18 yard box to 18 yard box. Full width.

Set Up

Sides set out in set formations 4-3 formation (no forwards)

Sides when out of posession must press high.

Player must change possition in all of the three 10 minute games. Player can't play in the same possition more than once.

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

1 minute 40 seconds recovery following each game. (PROGRESSION FROM SESSION 1 and 2 2 MINUTE RECOVERY, to 1 MINUTE 40 SECONDS TO 1 MINUTE 30 SECONDS)

Teams will rotate to ensure all sides face each other

For a team to score all players must be in final third. (PROGRESSION AGAIN FROM SESSION 1 AND 2 AS NOW ALL PLAYERS HAVE TO PLAY IN A BOX TO BOX MANNER ENSURING EVEN MORE EMPHASIS ON AEROBIC WORK AND SPEED ENDURANCE.)

Following feedback from previous 2 session defensive players did the most work so change in shape having no forwards will ensure even more work done on speed endurance.


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 (15 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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