warm up

Physical

warm up pitch jog for pulse raise followed by dynamics

half group servers other half inside grid

player volleys inside foot both sides then goes to find anotheer server

server performs lunge matrix whilst waiting to serve

30s each then change

then do outside of foot then laces then chest volley. last is header each time changing afetr 30s

total time 8 mins

then partner dynamics

leg swings

kick thoughs

across body

knee drives

2 mins

then server with ball at feet players perform pass and then find another server-short passing swap

next player performs long recive and pass back yto server then into poles and out to recieve another ball

3 mins

fast feet drills to finish linear laterals 1 foot then 2 feet

cone 45degrree cut and drives.

total time 20 mins

Mental

Social