Football/Soccer Session (Advanced): PRE SEASON 17-18 DAY 2 (Start Time: 2017-06-28 11:30:00)

FAST ZONE TECHNICAL GRIDS WITH AEROBIC RUNS

DAY 2

Averaged 6250 meters

10.30: 60 MIN FAST ZONE GYM SESSION WITH 10 STATIONS IN GROUPS OF 3 WITH 1:2 WORK/REST RATIO 2 SETS 30 SECONDS EACH STATION WITH EMPHASIS ON FAST ZONE CONCEPT: TRIPLE FLEXION/SQUAT/LUNGE TECHNIQUE + LANDING BIOMECHANICS

15 MIN FLUID BREAK

FAST ZONE TECHNICAL SQUARES

11.45-1PM: FIELD BASED TECHNICAL/AEROBIC SESSION

PLAYERS= 27 IN 9 GROUPS OF 3

8X8 YD SQUARES EITHER SIDE OF HALF WAY LINE

POLES OPPOSITE SQUARES AT END OF PITCH LEVEL WITH CENTRE OF SQUARES

MARKER CONE 10 YDS FROM POLE TO BE USED AS ACCELERATION ZONE

EACH PHASE X 4 CONSISTS OF 30 SECONDS TECHNICAL PASSING DRILLS WITH EMPHASIS ON RECEIVING ON BACK FOOT AND BALL MANIPULATION > MULTIDIRECTIONAL MOVEMENT PATTERNS WITH HIGH DECELS TO TARGET FATIGUE RESISTANCE OF THE HAMSTRINGS

AFTER EACH PLAYER COMPLETES 30 SECS IN CENTRE OF SQUARE > AEROBIC RUN FROM HALF WAY LINE TO D > C & BACK TO HALF WAY LINE

EACH PHASE CONSISTS OF 3X30 SEC TECHNICAL > RUN X 3 SETS = TOTAL 90 SECS EACH PLAYER + 6 PITCH RUNS

4 PHASES TOTALLING 6 MINS EACH PLAYER TECHNICAL DRILLS + 24 PITCH RUNS AT 75-80% MHR

TRAIN RUNS X 6 LENGTHS > 10 X 5 PRESS UP VARIATIONS TO FINISH

RPE 5/5 WITH HIGH RISK OF DOMS DUE TO HIGH ECCENTRIC ACTIVITY

KEY POINTS:

MOVEMENT TO CREATE SPACE TO RECEIVE BALL AND SCANNING TO SEE PICTURES > STEPPING IN WITH BALL ON TRANSITION AND BALL MANIPULATION TO CREATE SPACE AND > OPTIONS + BIOMECHANICS WITH EMPHASIS ON FAST ZONE POSITION: TRIPLE FLEXION/NOSE OVER TOES/FEET SHOULDER WIDTH APART AND REACTIVE STATE AND NO PIVOTING ON A FIXED FOOT.