Football/Soccer Session (Academy Sessions): 240123 - 2013/BU11s - CJS/CD - Defend as a Team (Start Time: 2024-01-23 17:30:00)

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)

Technical Passing: Receive to play forward (10 mins)

Description: 3 x options for this pattern, with a focus on how to hurt opposition, receive and play forward. Passes follow arrows, players follow pass. 1,2,6 rotate, 3,4, 5 rotate

Timings: 6 x 90 seconds round. Work on 3 patterns, once on each side. 

Progressions:

1 = Receiving player (3) takes ball on backfoot and plays out. Everyone follows pass. 

2 = Receiving player now shows short and then bursts in behind for through ball. Everyone follows pass

3 = Bounce to attract opposition to then play through. Same rotation as before, don't follow pass for bouncing players etc.