Football/Soccer Session (Academy Sessions): Hurdles - Technique Introduction

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Pro-Club: Glasgow Clyde College

Isla Ramsay, Adult Member

Profile Summary

Isla Ramsay
Name: Isla Ramsay
City: Glasgow
Country: United Kingdom
Membership: Adult Member
Sport: Football/Soccer

Description

Aim: To help the client group develop leadingand trailing leg skills for the hurdles.

Objectives:

1.     Identify beginnerhurdling techniques.

2.     Explain how to correctlyperform them with demonstrations.

3.     Assess each individual’s attempts and provide feedback.

Venue: Dennis Donnelly Park

Client Group: 16–25-year-olds, beginner level, mixedsex.

Equipment: Lesson plan, 5 cones, 6 large hurdles, timer.


Football/Soccer Session Plan Drill (Colour): Warm up

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Football/Soccer Session Plan Drill (Colour): Warm up
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Warm up (5 mins)

Organizational / Instructions

Pulse Raiser:

Run as an individual then follow the leader. Separate into groups of 4-5, person at front can run, jog, walk, sidestep, etc, in any direction. Others in group must copy what the leader did.

Dynamic Stretches:

Prepares the muscles for the session. Mimics certain movements in the hurdles and helps prevent injury. Keep 2m distance for Covid guidelines.

Include: high knees, over the fence, butt kicks, lunges, arm circles, hip rotations, seated hurdle exchange, rain dance.

MMP:

Start to incorporate specific movement patterns from the hurdles into session.

Skipping A’s, skipping B’s, skipping C’s

Coaching Points

Try and get legs up as high as possible and increase the movement in dynamic stretching. Makes it as close to hurdling normally.

Progressions / Adaptations

Progressions: 

Double skipping A’s, double skipping B’s.

Adaptations:

Slow down for individuals.

Do not bring legs up as high for skipping A's, B's and C's.


Football/Soccer Session Plan Drill (Colour): Technical Skill

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Football/Soccer Session Plan Drill (Colour): Technical Skill
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Technical Skill (5 mins)

Organizational / Instructions

2 sets, 3 hurdles in line evenly spaced. 5 people each set.

Set 1 has higher hurdles. Set 2 has lower hurdles.

Coaching Points

Start with walk. 1 person completes 1st round alone. 2nd round, next person goes when 1st clears 2nd hurdle to get as much practice in.

  • Walk towards hurdle.
  • When close, bring rear leg up + forward over hurdle. 
  • With lead leg, raise knee up and extend parallel to floor.
  • Thrust lead leg past the hurdle as you pass over.
  • Pull rear leg up at the knee and turn foot outward.
  • Clear the hurdle, pull rear leg in towards bum then swing around + forwards.
  • Bring lead leg downwards onto floor+ upon impact, swing opposite arm backwards to pull rear leg forwards.
  • Walk/jog away from hurdle.
Alternate legs to find preferred lead leg.

If unsure of suitable hurdle height, try both sets.

Keep going until time is up.

Progressions / Adaptations

Progressions:

When comfortable with lead leg, pick up pace. do not run yet.

Adaptations:

Lower hurdle height if needed.

Bring up hurdle height if needed.


Football/Soccer Session Plan Drill (Colour): Technical Skill with Progression

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Football/Soccer Session Plan Drill (Colour): Technical Skill with Progression
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Technical Skill with Progression (5 mins)

Organizational / Instructions

2 sets, 3 hurdles in line evenly spaced. 5 people each set.

Set 1 has higher hurdles. Set 2 has lower hurdles.

Coaching Points

Controlled run to hurdle. Complete set one at a time.

  • Controlled run to hurdle.
  • When close, bring rear leg up + forward over hurdle.
  • With lead leg, raise knee up and extend parallel to floor.
  • Thrust lead leg past the hurdle as you pass over.
  • Pull rear leg up at the knee and turn foot outward.
  • Clear the hurdle, pull rear leg in towards bum then swing around + forwards.
  • Bring lead leg downwards onto floor+ upon impact, swing opposite arm backwards to pull rear leg forwards.
  • Sprint away from hurdle.

Progressions / Adaptations

Progressions:

When comfortable with lead leg, pick up pace.

Adaptations:

If not confident with it yet, take your time.

Lower hurdle height if needed.

Bring up hurdle height if needed.



Football/Soccer Session Plan Drill (Colour): Game Related Practice

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Football/Soccer Session Plan Drill (Colour): Game Related Practice
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Game Related Practice (5 mins)

Organizational / Instructions

2 sets, 3 hurdles in line evenly spaced. Make hurdle heights even on both sets.

Separate into 2 teams. Complete the hurdle set one at a time as fast asyou can. Once the first person clears the last hurdle and sits down at the cone the nextperson goes.


Coaching Points

Go as fast as you are comfortable to. 

Lead leg up and over hurdle first. 

Trailing leg horizontal to ground.

Use your arms, keep them active.

Progressions / Adaptations

Have fun!


Football/Soccer Session Plan Drill (Colour): Cool down

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Football/Soccer Session Plan Drill (Colour): Cool down
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Cool down (5 mins)

Organizational / Instructions

Yoga stretches and poses. 2m apart.

Coaching Points

  • Mountain pose
  • Reach for the sky
  • Forward fold
  • Rear lunge arms up (swap legs)
  • Downward dog
  • Cobra
  • Downward dog
  • Reach for the sky
  • Mountain pose

Progressions / Adaptations

Take your time, its a cool down!

Do not stretch too far if uncomfortable.


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