Football/Soccer Session (Advanced): Individual Training Plan: Session 1 (Speed & Endurance)

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Matt Pearson, Adult Member

Profile Summary

Matt Pearson
Name: Matt Pearson
City: Chicago
Country: United States of America
Rank: Elite – 2 points
Membership: Adult Member
Sport: Football/Soccer

Description

This session is designed to have players work individually on their speed and ball control. This will help them on both the physical aspect of the game and indeed their technical ability.


Football/Soccer Session Plan Drill (Colour): Jogging

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

Players run in a figure of eight around the field. Players perform two sets of four laps. On the first set, players jog at a consistent pace throughout. On the second set, they jog on the odd numbers (shown in the picture) and then sprint on the even numbers. Between the first and second sets, players should take 3mins to perform stretching before beginning the second set. At the end of the second set, players walk and stretch.


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

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

Setup three 2yard gates 8yards apart. Players perform a series of passing, moving and running exercises as outlined;

1) Players sprint between the cones and make a figure of eight (8 Sets)

2) Players dribble between the gates (8 Sets)

3) Players dribble and stop by the blue cones and sprint the other side (8 Sets)


Football/Soccer Session Plan Drill (Colour): Dribbling at Speed

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Football/Soccer Session Plan Drill (Colour): Dribbling at Speed
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Dribbling at Speed

Three soccer balls on one line. Player dribbles in and out the cones and stops the ball between the two yellow cones. They sprint back and repeat until all the balls are on the other side.


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

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

Players finish the session by doing fast footwork through the ladders followed by a pass to a team-mate/coach. From the passing variations, players should do the following;

1) Ground pass (x5 reps)

2) Volley (x5 reps)

3) Thigh Control & Volley (x5 reps)

4) Chest & Volley/Head (x5 reps)

5) Double Header (x5 reps)

Finish the session with a light jog (i.e. once around the field) and some stretching.


Football/Soccer Session Plan Drill (Colour): Speed Dribbling (Inc. Shooting)

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Football/Soccer Session Plan Drill (Colour): Speed Dribbling (Inc. Shooting)
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Speed Dribbling (Inc. Shooting)

Setup a 10x10yard box with a gate at the start. Players perform two variations.

1) Players make three 10 yard sprints then pick up the ball and dribble through the poles. They finish by shooting at goal (5 Sets)

2) Players begin at the gate with the ball. They dribble to both sides of the box, through the pole and then shoot on goal (5 Sets)

When shooting, do not use a goalkeeper. Players must hit the back of the net without the ball touching the ground.


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Movement
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Pass
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Dribble
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Pitch Line 1
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