Football/Soccer Session (Academy Sessions): Nomads Academy - 2019/2020 - Youth and Senior Phase - Pre Season 2 - U12-U16 - 22/07/19 and 24/07/19

Pro-Club: Gap Connah's Quay Nomads

Jay Catton, Adult Member

Profile Summary

Name:	Jay Catton
City:	Connah's Quay
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Football/Soccer Session Plan Drill (Colour): Activation and Warm Up

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Activation and Warm Up (15 mins)

Session Area

Circle area

Set Up

All players in circle together going through core movements including:

10 x back rolls knee to chest

10 x scorpion back stretch

10 x on knees opposite hand and leg out (stabilisation across the hips)

3 x plank holding for 10 seconds

10 x 6 inches - leg into chest and switch - slow movement

4 x push ups - tighten glutes when doing so

6 x once 1 leg and straight for 5 seconds

On knees - knee to chest and kick out

Stabilisation exercises

Standing - lift one knee up - close eyes for 5 seconds x 3 each leg

Balance on one leg - gentle squat - 5 x each leg

Standing straight - turn and squat x 10

Hamstring stretch partner holding back of legs x 3 reps right up

Dynamic movement

Using hurdles - 4 hurdles per group

Hurdle Walk - knee up and over, trailing leg follows in sideway movement

Two forward - One back

Opening the gate

Closing the gate

Side Leg Swings

Activation Running

Week 2 5x50m runs at 50% maximum

Football/Soccer Session Plan Drill (Colour): Ball Familiarity

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Ball Familiarity

10 x 10 yard grids

30 second work per players.

Each player on the outside of the grid has a ball.

All five players work in the middle for 30 seconds and then rotate to next player.

Progressions:

1 - One touch/check first

2 - one touch/check first cone sprint every 3 passes

3 - two touch/check first - cone sprint every 3 passes (2balls)

4 - two touch/check first - cone sprint every 3 passes (3 balls)

Football/Soccer Session Plan Drill (Colour): Passing Drill and Agility

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Passing Drill and Agility

Session Area

Set Up

20 x 20 yard grid

2 groups working across each other in grid.

Key Points

Pace of the pass and speed of movement in transition.

Challenges

1 - two touch - recieve and follow pass across

2 - two touch - recieve and follow pass across - sprint round cone to players left

3 - recieve back foot, drbble across and sprint around the cone

4 - one touch, set, big pass across, no sprints around cone

Football/Soccer Session Plan Drill (Colour): Small Sided Game

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Small Sided Game

Session Area

20 yard width wise with pitch broken up into 3 yard end zones, two attacking 15 yard x 20 areas and a 8x20 middle zone area

Set Up

Players aim to score by getting the ball into opposing end zones.

Bottom end player is a 6 with two attcking midfielders 8s ahead with a 9 target forward with free wingers (free players) on the attacking outside.

Game starts with 6 and 2 8s looking to get 3 passes in before getting the ball into number 9.

Once completed free passes two 8s can join in to score and can use wall men to make it a 5v3.

Central defender can't affect number 9 until he has taken first touch.

Key Points

Patience in possesion, set and movement of number 9, pace and speed of two 8s to get close and link up play.

Challenges

1 - 2 passes before going into number 9

2 - can play into wide men along with number 9

3 - If team win posession back they can counter straight to 9 or wide men

4 - Centre back can affect 9 immediately

5 - all in 6v6 no wide men to finish.

6 sets of 3 minute games with one minute recovery.

Football/Soccer Session Plan Drill (Colour): Cool Down and Recovery

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Cool Down and Recovery (10 mins)

Prior to Cool Down Players now introduced to 6x60m runs as in season now x 2 sets.

Potentially two sets determining the work load of the session.

10 seconds to complete the disstance with 10 second recovery in between.

6 runs to complete a set.

Session Area

Two L shapes. Players split into two groups. Dynamic movement on the way out and gentle skip on the way back.

If to many players simply set out 20m straight - out dynamic movement way back gentle skip.

Gentle Dynamic movements at steady pace followed by floor based static stretching

Vital in order to dispurse lactoic acid and decrese chances of DOMS (delayed onset of muscle soreness).

Dynamic Movements:

Over the gate

Open the gate

Side Steps

Hand Tap

Lunge Walk

Kick Out

Hamstring Sweep

Players again in circle for static stretches all floor based including:

Roll Back

Knee to Chest

Back Twist

Groins - feet together

Pretzel

Lying Quad

Hip Flexor (Hands on hips)

Hamstring

Abductors (elbows to ground and leg out to side)

Calf stretch and calf cycles

Cycling

Most importantly decrease risk of injury over pre season and whole season campaign.

All Players then to do ice baths - 3 minutes straight

Protein shake to be taken on board within 10 minutes of finalising session.