Football/Soccer Session (Academy Sessions): week 31 u18s session 6 warm up (speed strength)
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Grid size 20x20m
Learning Outcomes
Strength/Speed & Stability
1. General Warm Up
Jog around mannequin (low skips, open& close gate, jockey & Inch worms)
Pass and follow (30 Seconds) followed by squat matrix x3 reps
Pass and follow (30 Seconds) followed by lunge matrix x3 reps
Later leg swings, Leg swings, Knee drives
2. Speed/Strength (Stability)
Players hop and hold over hurdle lateral (ankle, knee, hip alignment) 30 seconds
Diagonal hop and hold 15 seconds each leg
Fast feet 1 hop and hold over hurlde linear 15 seconds each leg
Fast feet then cross over hurdle onto oposite foot 15 seconds each leg
3. Maximal Effort
In pairs players perform 2x6 single footed jumps, pause in between each jump to ensure its a maximal effort (1:10).
players then get into groups of 4/5 and compete 4 jumps against one another, furthest distance wins a point for the group.