Football/Soccer Session (Academy Sessions): Practicing during the COVID-19

Dynamic Warm-Up

Warm Up Exercises

1. High Knees: Knee drive: Good start to activate the muscles in the legs and hips.

2. Butt kicks: Hamstrings.

3. High Knee Lift: Quad and Hip Flexor Stretch.

4. Hurdler/Lunge: Helps with range of motion.

5. RDL/Birdfeeder: Hamstring; Balance.

6. Toy Soldier: Hip flexor; Range of Motion

7. Ladder Scissors: Hip stability; Hip rotation; Balance; Footwork; Helps to increase intensity and athletic movement

For more information copy link: https://youtu.be/4qO0uB0T8s8

Juggling - Keep it ups (10 mins)

Juggling will build skills in three different ways:

1. By improving ball control and touch.

2. By improving coordination.

3. By improving reactions.

The technique in the drill is to use the laces of the boot, keep toes pointing up and tap directly under the ball. Hold the ball with both hands and it let drop to the ground. After one bounce, tap the ball back up and catch (bounce-foot-catch). Next, rather than catch the ball, let it bounce, tap it again, then catch (bounce-foot-bounce-foot-catch). Try increasing the number of bounces and taps before catching the ball to 3, then 4 etc. Now try tapping the ball twice before it bounces (bounce-foot-foot-catch), then 3 times etc. Repeat all drill progressions several times with each foot. Hold the ball, release it so it falls, but tap it back into hands before it hits the ground. Increase the difficulty by tapping the ball two, three, four times etc before catching. Now, try moving the ball from one foot to the other and back again. (right-left-right etc).

Extend the drill

When players reach a certain number of kick-ups, you can get them to do more advanced juggling. In this drill, they can start on their thigh, and catch the ball, then move to incorporating their feet and head. So the soccer drill starts on the thigh, drops to the foot and the ball is then kicked high in the air to head it. Players should try to keep this sequence going for as long as possible.

Speed Dribbling 5x reps each

Main Objectives

Improve speed, control & technique

Progressions

- Using different parts of the foot to manipulate the football

- Using both feet

- Time Frame i.e 20second to complete course

- To maintain cardiovascular endurance once past a cone, stop the ball , must sprint to the start then back to the ball before progressing