Football/Soccer Session (Academy Sessions): 240116 - BU11/2013s CJS/CD - Build Out From the Back 1 (Start Time: 2024-01-16 18:30:00)

Warm Up With Ball Rhythms (10 mins)

Phase 1 (Raise): The main focus of this phase is to increase respiration, heart rate, and blood flow to the muscle tissue. All exercises in this phase of the warm up should be executed at low intensity over the length of (10-15m)

1. Jogging up and back x 2 (3 more reps if it is a cold day) 10 -12m

2. Skips with arm rolls 10 -12m

3. Skips across the body 10 -12m

4. Knees over the gates (outward to in) 10 -12m

5. Knees over the gates (inward to out) 10 -12m

6. Carioca on way to top cone then back (facing the same way) 10 -12m

7. Side shuffles to half-way then change 10 -12m 

8. Backwards Jog to 10 -12m 

9. Shin Kicks to top 10 -12m

10. High Skips knee across 10 -12m

11. High Skips 10 -12m

12. Zig Zag Cutting 10 -12m

Phase 3 (Potentiation): The main focus of this phase is to ‘prime’ the athletes for their session or match. This phase of the warm-up will now incorporate sports-specific movements that compare to the levels that players will face in training or the match. Building up intensity is a safe strategy to use (quick - quicker - quickest).

1. Quick feet then jog back x 1 (5-6m)

2. High Knees x 1 (5-6m)

3. Side Shuffles walk back then repeat on other side (5-6m)

4. Diagonal shuffles forward then same movement backwards run (Jockeying) (5-6m)

5. Lateral step over cone then run to middle to turn to backwards run to top (10-12m)

6. Lateral step over cone then run to top (10-12m)

Reaction Drills:

1. First 3 players stand on half turn and they all go when one decides to go to middle (10-12m) x 3 *first one of these can be 5-6m and the others can be a zig zag run and up to end (10-12m)

2. Repeat x 2 *last run can be further around 15-20m

Ball Rhythms

1) Inside taps (*10 each foot)

2) Sole taps (*10 each foot)

3) Roll, stop (*10 (5 each foot))

4) Outside, inside cut (*10 (5 each foot))

5) Ball juggle (*10 each foot)

GRP: 4 x End player game - 5v5+1 (20 mins)

Description: 5v5+1 with end & outside players. Directional with a goal scored for each transfer. Initially ball must be over half way to complete pass to end players, and cannot be above head height. Player remain fixed in end zones to begin with. 

Timings: 6 x 4 mins

Potential Progressions

B = End players rotate

C = Half way line & head height removed

D = 2 touch (or 3 but next player takes 1) - 1st time on coaches delivery 

E = Mini goals at either end - 1st time set from end player for 1st time finish from someone inside box after 2 consecutive transfers. If they shoot and do not score, then they're back to 0 transfers. Team specific. 

F = No fixed end players - players utilise space to find end zones. Only one player in either end zone at any one time.