Football/Soccer Session (Academy Sessions): Anaerobic Conditioning
FAI - Coach Education
Colm Branagan
Profile Summary
| Name: | Colm Branagan |
|---|---|
| City: | Galway |
| Country: | Ireland |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Progressive Shuttles
Method: Progressive Shuttles An excellent variation on classic shuttles! Set out 5 cones 10 meters/yard apart. Look at the diagram above. Starting on cone 1, jog to cone 4 then immediately sprint to cone 5. Turn and jog to cone 3 and then sprint to cone 1. Turn and jog to cone 2 and sprint to cone 5. Finally, turn immediately and sprint to cone 1. Rest for 60 seconds and repeat 3-5 times. This is one set. Complete 2-3 sets.
Coaching Points:
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
X Shuttles
Method: Starting at one corner of the pitch, sprint to the touchline at the halfway point. Immediately turn and sprint along the halfway line to the center circle. Jog from the center circle to the far touchline. Turn and sprint diagonally to the opposite corner flag. Immediately turn and sprint to the centre of the goal. Jog back to the start and repeat (a total of 2 times). This is one set. Rest for 2 minutes with active recovery. Compete 4-6 sets.
Coaching Points:
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Penalty Area Sprint
Method: Starting on the goal line sprint to the edge of the 6-yard box and back. Turn and sprint to the penalty spot and back. Turn and sprint to the edge of the D and back. Continue for 60 seconds. Rest for sixty seconds. Repeat 3-5 times. Rest for 2 minutes. This is one set. Complete a total of 2-3 sets.
Coaching Points:
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Diagonal pitch runs
Method: Using the markings of a soccer pitch, start on the touchline at the halfway point and with the ball run ¾ pace to the corner flag. Run ¾ pace diagonally to the opposite side of the pitch at the halfway point. Jog along the halfway line for recovery back to the start. Continue by using the other half of the pitch without the ball (leave at start position). Repeat 3-5 times and rest for 2 minutes. Complete 2-3 sets in total or combine with another interval drill.
Coaching Points:
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
penalty area run
Method: Using the penalty area markings start on one corner facing down the goal line. Run along the goal line to the corner of the penalty area. The coach or partner throws the ball to head or volley back (individuals can perform a mock header). Side-step leading with the left leg to the next corner. Run backwards to the next corner. Side-step back to the start and repeat for 1 minute. Rest for 60 seconds and repeat 3-5 times. This is one set. Rest for 2 minutes between sets and complete 2-3 sets in total.
Coaching Points:
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Increasing Lap Run
Method: Use the markings of a soccer pitch for this drill. Start in one corner facing down the touchline. Jog three sides of the pitch and run ¾ pace down the final side (which should be the goal line) back to the start. Next, jog two sides of the pitch and run ¾ pace down two sides back to the start. Now jog one side and run ¾ pace down one side. Finish with a ¾ jog around the entire pitch. This can be repeated for 2-3 sets or keep to just 1 set and combine with other interval drills.
Coaching Points:
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Shuttle Runs
Method: Place 5 cones out 10 meters/yards apart. Starting on cone 1, run to cone 2 and back, then cone 3 and back, 4 and back, then 5 and back. The sprint should be flat out and with emphasis on sharp turns. Rest for 30 seconds and repeat. Rest another 30 seconds and repeat for a third time. This is one set. Rest for 2 minutes with active recovery such as walking. Complete a total of 3-5 sets.
Coaching Points: