Football/Soccer Session (Moderate): HAMZA ABUZOUR - LIGHT SESSION (Start Time: 2022-12-09 10:45:00)

WARM UP (10 mins)

WARM UP - (5-10 minutes)
  

• Light Jog x 3
  
• Shuttle runs x3
• Forward and backward Arm circles x3
• Opening and closing the gates x3
• Squat jumps x 2
• heel flicks x 2
• Single leg hops (alternate legs) x 2 
• Hip twists x 2
• Cone jumps x 2 
• Short Sprints x 6

STRETCHES - (2-3 minutes)

Own Individual stretches.

MAIN SESSION (35 mins)

3 STATION WORKOUT (30 MINUTES)

STATION 1 - PHYSICAL/ TECHNICAL CORNER 

Ladders

Fast feet on the ladders with various different patterns to encourage fast movement off the ball. Slowly implement getting the ball involved while on the ladders.

Hurdles

Single and double leg jumps landing on either one or two legs then moving onto squat jumps in between working on the strength of the knee while getting the ball involved with headers to move onto station 2.

STATION 2 - PSYCHOLOGICAL CORNER - HEADERS 

Headers

Loud and physical battle sideways and in-front of the mannequin testing the agility to jump while scanning and being vocal when challenging for the header.

STATION 3 - FINISHING



Finishing the session with a bit of fun interacting finishing with a few challenges including 1,2,3 touch finishing and various other constraints to challenge.

STATION 2 (10 mins)