Football/Soccer Session (Difficult): PCSC: Fartlek session 1 (5/01/16)

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Craig Filer, Young Member

Profile Summary

Craig Filer
Name: Craig Filer
City: Melbourne
Country: Australia
Rank: Elite – 1 points
Membership: Young Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Equipment / Set Up

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Football/Soccer Session Plan Drill (Colour): Equipment / Set Up
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Equipment / Set Up

Equipment

13 x Red Cones

3 x Blue Cones

1 x Yellow Cone

3 x Hurdles

4 x Poles

Variety of weights

Set Up

Half a pitch for Fartlek

Numbers:

Half squad Fartlek and other half on core exercises


Football/Soccer Session Plan Drill (Colour): Description

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

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

Start:

1) Jog to first set of red cones

2) Lateral movement through the red cones

3) Sprint to hurdles

4) Tuck Jumps, knees to chest over the hurdles with minimal contact with the ground

5) Sprin to blue cone

6) From the blue cone to the red cone 75% run

7) Diagonal sprints through red cones

8) From blue cone to yellow cone jog

9) Backwards from yellow cone to poles

10) Forward lateral movement at poles at max speed

11) 100% sprint to start

3 x 4 minute sets with 2 minute recovery after each set

Squad will swap after each set Fartlek to weights circuit to Fartlek etc...


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Movement
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Pitch Line 4
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Shaded Pitch Area
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