Football/Soccer Session (Moderate): Pre season conditioning 1st Cycle week 4 - Session 9 (Start Time: 2024-12-11 18:40:00)

Warm up Dynamic & Static Stretching (10 mins)

Set up 4 disc's - 15 yards to poles 

Warm up - dynamic stretches.

• Reach down for grass with toes up x2
• Lounges (no twist) x 2
• Lounges knee touching with twist x 2
• Open gates - close gates on the return x 2
• facing sideways jogging - changing direction x 2 
• Inner lift touches x2
• 50 % raise kicks x2
• 70% % raise kicks x 2
• left step on one - foot bending knee balance and stabilize / right step x2
• Side bumps / Headers x 2 
• 60 % jog through x 2

Static Stretching 5 min (free)

• Players are to choose their own stretches ( to get in a circle) 
  • Encourage shoulder to shoulder swing kicks with partners etc. 

Stage 3 acceleration runs (20 mins)

Acceleration Runs Step 3 

10 x 50m to 70% - 40s

2 x large groups maximum

Restart at other end after 40 sec rest 

Passing progression 3 (30 mins)

Passing warm up 10/12 players per box ( create 2 boxes to cater for numbers) 

30 x 40 

4 cones + 4 discs

looking for the 2nd "6" to receive the ball ( free selection) 6 that play the last pass moves out 

Progression 2:  Introduce defender for 90 sec swap 

6 need to play a bounce with second 6 facing forward - looking for the 9

Progression 3: 6 can play bounce with centre back to play direct to 9