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Football/Soccer Session (Moderate): POST SEASON PERFORMANCE TRAINING/AGILITY STRENGTH - Antonio Marriel

Profile Summary

Antonio Marriel
Name: Antonio Marriel
City: Hattiesburg
Country: United States of America
Membership: Adult Member
Sport: Football/Soccer
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Description

design to improve agility, during the off season-pre season soccer program, alongside with the strength program that will be facilitate at the gym sessions

Football/Soccer Session Plan Drill (Colour): Agility drills

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Football/Soccer Session Plan Drill (Colour): Agility drills
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Agility drills

AGILITY DRILLS - WARM UP - 12 min jogging

Jogging for 12 minutes, regular pace, that you can care a conversation without been short of breath. Stretch and get ready for your first drill

ORGANIZATION

Cones, soccer ball, jump hope

FUNCTIONAL DETAILS

Set four cones out, second cone 5 yards away from the first cone, third cone 10 yards away from the second cone, and fourth cone 15 yards away from the third cone.

Initiate your first run starting from the first cone to the second cone and back, you will run one and back one, after the last cone you will walk back.

3 blocks of 5 runs

VARIATION 1

Now you will repeat it with the soccer ball

3 blocks of 4 runs

VARIATION 2

Now you will repeat with speed, but reversing it. Sprint to the last cone, back jogging to the first, sprint to the third cone, back jogging to the the first, sprint to the second, WALK back to the first.

2 blocks of 3 runs.

REST FOR 1 MIN


Football/Soccer Session Plan Drill (Colour): Lateral agility

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Football/Soccer Session Plan Drill (Colour): Lateral agility
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Lateral agility

 (1) LATERAL DIAGONAL AGILITY - 5 min

3 blocks of 5 sprints

VARIATION 1

accelerate with the soccer ball, drive the ball back (dribbling with speed), at the 2nd of the last cone on your back, try to hit the target, (pug goal), or you can improvise with a garbage can.

3 blocks of 3 sprints

(2) AGILITY SQUARE - 

Start from the yellow cone (1), at the first corner of the box, sprint to the middle cone(2), cut and sprint to the diagonal cone (3), back to cone (2) in the middle and back to cone (1) starting position, rest for 35 secs. Initiate again going to the opposite side (1) to (2) and (2) to (4) and back. rest fort 35 secs. Now switching directions, initiate everything from cone (5) to (2) and (2) to (4)

VARIATION 1

start from cone (1) and speed with the ball in a square shape (1,3,5,4) rest 25 secs, and initiate again from the opposite side (1,4,5,3,)

VARIATION 2

The X figure, starting from 1 to 5 to 3 to 4, 

3 Sprints, 3 cariocas


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