Football/Soccer Session (Moderate): Lockdown 3.0 Session One: Footwork and GK Fitness (Start Time: 2021-01-15 17:00:00)

Footwork & Fitness (40 mins)

Lockdown 3.0 Live Zoom Session:

Equipment Needed:

- 5 x Cones/Markers. Or alternatively you can use household items such as socks, small cushions, coasters.

You will be able to complete every exercise on your own with minimal equipment.

REMEMBER!!!

To always warm up before any form of training or exercise (You will do this with the coach if taking part via zoom)

Session Execises:

1) Fast Feet:

- With the body facing forwards towards the cones. When the timer starts or coach calls you must move through the cones in a forward motion with one foot in each gap making sure we stop in our set position at the end, turn around and repeat.

2) Lateral Feet:

- With our bodies now to the side and our left or right shoulder facing down the line of the cones. When the timer starts or the coach calls we move in a sideways movement making sure 1 foot hits between each cone. Remember to keep shoulders and hips facing forwards at all times with our hands in the set position.



3) Slalom:

- With our body facing forwards and towards the cones. When the timer starts or coach calls we will use our fast feet to slalom through the cones by weaving left and right. When we reach the end turn around and repeat. Remember to move in our set position with shoulders and hips facing forwards keeping low as we move through the cones.

4) In & Outs:

- With our bodies now to the side and our left or right shoulder facing down the line of the cones. When the timer starts or the coach calls we no move forward through one gap and backwards through the same game before shuffling sideways onto the next gap. Remember to do this keeping your shoulders and hips facing forwards and moving in the set position.



5) Diagonals:

- With our bodies facing forwards towards the cones. When the timer starts or coach calls we will move sideways at a diagonal towards each cone making sure we go round the outside of cone as approach it. Remember to keep Body shape forwards. (Tip) Don't drag your feet when moving or let your feet clop together as the could cause us to become unbalanced or trip.

6) Box Work:

- Starting in the middle of the box and our bodies always facing forwards. When timer starts or coach calls we must travel to every cone but we must always travel back to the centre cone before moving onto the next cone. Remember to always try and face forwards with shoulders and hips square to the ball.

7) Figure of Eight:

- Our body facing the two cones. When the timer starts or coach calls we must move aroudn the two cones in a figure of 8. Remember to use small steps and stay low around the cones.

8) Numbers:
- Our body facing the five cones square on. When time starts we must move towards and touch the cones every time the number is called out.

9) Jump & Shuffle:

- With our Body facing the three cones in front. When the timer starts or coach calls we must jump over with high knees over the three cones then shuffle side ways and back towards the start position and repeat. Remember to alternate sides you shuffle.

10) T Run:

- Start with body facing the cones. When timer starts or coach calls we must move forward towards the bottom of the T and then shuffle backwards and diagonally to the right and back to the centre. Repeat but this time shuffle to the left when going backwards