Football/Soccer Session (Difficult): Fitness

3v3 1on1 (20 mins)

Players compete in a small-sided game of 3v3 to goal. Players can only mark the player they have been matched up with on the opposing team throughout the game.

Setup:

Set up a playing area about 25 yards long by 16 yards wide.

Put two, full-size goals on each end.

There should be no more than four teams per field. If there are more than four teams, create another field, or increase the field dimensions to accommodate 4v4.

Leave the soccer balls inside the goals and note that the goalkeepers are in charge of starting a new ball for their team when the ball goes out-of-bounds on the other team.

The rest of the teams start off the field and collect any balls that go out-of-bounds.

Games should be 2 minutes.

If there are only three teams, then one minute will be plenty given that teams will need to play two games before taking one rest game.

If there are four teams, play closer to two minutes since each team will only play one game before resting a game.

One goalkeeper starts with the ball for their team.

INSTRUCTIONS:

Before each game, have players match up with one player on the opposing team. This is the player that they must defend, and the only player that can defend them for the duration of that game.

On the coach’s command, the two teams compete to score the most goals. Players must run and cut to get open, or defend their man-marking opponent.

After a team has scored a goal, that team’s goalkeeper starts a new ball from their goal. The team that scores get to start with the ball after they score.

If the ball goes out-of-bounds at any point, the goalkeeper of the team that did not touch the ball last, starts a new ball.

At the end of the round, the team with the most goals wins. The next team, or teams, rotate in and match up with a player before the coach signals the start of the next game.

Repeat this process for 5-10 rounds depending on the players’ fitness level and age. If only three teams are playing, give a short break in between each game. If four teams are present, the next game should start as soon as the players have matched up with each other. With four teams, switch who the teams play every 2-3 games which means one team will have to play twice in row at some point.

Coaching Points:

Challenge the players to compete with their matched-up opponent! Players should want to score while also not letting their opponent beat them.

Encourage the players to constantly move and change direction. This will make them more difficult to defend, and give them a better opportunity to receive the ball with space to create.

Teach the players to be aggressive with the ball. Players will need to try and beat their opponent 1v1 in this game to score. Players should be decisive and attack their opponent making them difficult to defend.

Motivate the players to run and defend to get the most out of the activity and increase their game

endurance.

Variations:

Number of players – Do not play with more than four teams. If 3v3 is not enough, play 4v4, 5v5, or 6v6 to stay under four teams. If that is not possible, create multiple fields and have no more than four teams per field.

Competition – Keep track of team wins to see who is the overall winner at the end of the activity.

Winner stays – The team that won the game stays for the next game. If there is a tie, the team that has been on the longest goes out.

ABC 150s (20 mins)

Players complete three separate running patterns (A, B, and C) with each pattern covering 150 yards. Players rest in-between each pattern before starting the next.

Purpose:

Builds players’ endurance and agility in this high intensity conditioning activity. Players are required to cover the same distance in each pattern, but use different cone paths to complete each run. This makes the players use different steps and agility for each run.

Setup:

Set up pattern A and B. See diagram for more information. Set up at least two sets of six cones on the outside of the running area. The cone lines should be parallel to each other with about 20-25 yards between them. There should be five yards between each cone along the cone lines.

Set up pattern C by adding a cone 25 yards directly behind the two top cones of pattern A and B. The two cones should be in the same parallel lines as the cone lines already setup. See diagram for more information.

Divide the players into 2-4 groups with about 6-10 players per group. Make sure there is enough running space between the two cone lines for the players to run. Increase the distance between the cone lines, or add a third cone line, to give the players more space.

Instructions:

ABC 150s

Players will complete pattern A first. The first group starts between the two cones on the bottom of the setup. On the whistle, players will complete a shuttle between the first six cones. Players will run 5 yards to the first cone, run back to the start line, run 10 yards to the second cone, run back to the start line, and continue this until they run to the last cone, 25 yards away and back to the start line.

The second group will begin their run after the first group finishes pattern A and the coach blows the whistle for the second group to start.

Once each group has completed pattern A, the first group will position themselves back on the same start line and complete pattern B. On the coach’s whistle, the first group will run to the 25-yard cone line and back to the beginning three times. Down and back equals one. The next group starts on the coach’s whistle once the group in front of them has completed finished.

Once all the groups complete one repetition of pattern B, the first group positions themselves back on the same start line and completes pattern C on the coach’s whistle. The first group will run to the far cone, 50 yards away, run back to the start line, and then finish by running back to the far cone. Once the players run through the far cone, they slowly walk back to the beginning. The next group will start once the group in front of them has completed finished and the coach blows to whistle.

Once all the groups have completed pattern C, they are given 1-3 minutes of rest before completing another round of ABC. Depending on the level of fitness, complete 2-5 rounds of ABC.

Give the players more rest between each pattern if only one, or two groups of players are used. If players run for 30 seconds, give them 30-60 seconds of rest before starting the next pattern.

Variations:

Use a soccer ball – Complete the same patterns while dribbling a soccer ball. This will result in slower times and less focus on fitness, but still works the players’ endurance while improving their dribbling at high speeds.

Coaching Points:

Encourage the players to push themselves and to fight through the fitness! Challenge the players to reach every line and not to cheat any distance.

Motivate the players as the complete the patterns! Give them some motivation and cheers to get the most out of them.

Make sure the players are properly warmed up before starting this activity. Players should be properly stretched and warm to avoid injuries.

Read the players to see where they are at fitness wise and how many rounds they should complete. Of course, no injuries should occur, but find the right balance between too much and too little.

Tic Tac Toe Sprints (20 mins)

Players sprint back and forth between a tic tac toe setup trying to place their team’s jersey color in a winning formation. Two teams compete at each setup and take turns running out to the box to move their team’s jersey markers until one team gets three in a row.

Purpose:

Fun activity for players to compete against each other while also building fitness through repeated sprints. Players increase their max speed and quickness.

Setup:

Divide the players into teams of 3-4 players. If possible, use an even number of teams so that no team must sit out.

Depending on the number of teams create a tic tac toe box for every two teams. Use cones, or agility hopes to create the game.

Set up a cone gate, 3-4 yards wide, 25-35 yards away from each tic tac toe box. This will be the gate players must start at before sprinting to and from the box.

Assign two teams to each cone gate and have each team form a line behind each cone on the gate.

Give three colored jerseys to the first three players in each team line. The two teams competing against each other must have different jersey colors.

Players keep the jerseys in their hands and will place them inside the box when it is their turn.

Instructions:

Tic Tac Toe Sprints

On the coach’s signal, the first player in each team line sprints to the tic tac toe box, places their jersey down inside one of the nine small squares and then immediately sprints back to the starting line to tag their partner’s hand.

Has soon as the next player’s hand is tagged, they are free to sprint to the tic tac toe box, place the second jersey down and then sprint back to tag their next teammate’s hand.

The third teammate sprints to the box to repeat the process and lay down the third jersey.

If the third jersey wins the round with a three in a row then the round is over and players rest and reset for the next round.

If the third jersey for either team does not win the round, then the third player who just laid the last jersey, sprints back and tags the next player’s hand. The next player will either be the 4th player on the team, or the 1st player, depending on team sizes.

As soon as the next player’s hand is tagged, they sprint out to the box and move one of their team colored jerseys to try and get three in a row. The process continues moving team jerseys until a team gets three in a row and wins the round.

After a team wins, give the players a little bit of rest, reset the activity before repeating again.

Play for as many rounds as needed. Switch up who teams compete against if possible.

Tic Tac Toe Sprints

Variations:

Run with the ball – Incorporate a soccer ball into the activity. Have players dribble a soccer ball to and from the tic tac toe box before giving it to their next teammate to repeat the process.

Add obstacles – Add sticks, cones, or ladders that players must run around, or through, as they sprint towards the tic tac toe box. This will make the activity more difficult and can work on players’ agility at the same time.

Coaching Points:

Challenge the players to sprint as quickly as they can to and from the tic tac toe box.

Remind players to choose quickly and smartly when laying their team jersey down.

Encourage the players to help their teammates out and to push them to get the most out of the activity.

Remind the players that this should be an enjoyable activity, but that they also need to get some fitness out of it.