Football/Soccer Session (Academy Sessions): Position specific pre - season S&C

Warm Up (10 mins)

Dynamic Warmup (10 mins)

-Two lines start inside the cones

-Do everything twice (always jog back with 'fast feet' in between white pads:

Jog

Kick out

Kick across body

open/close the gate

side step

side step diagonally forward (x2 one way, x2 the other)

side step diagonally backward (x2 one way, x2 the other)

3/4 pace run

sprint

To keep distance and therefore intensity (ensuring exercises are done correctly), players to begin when partners infront hit the third cone.

Defenders (10 mins)

Defenders:

1. Start at the goal line and sprint to the 6-yard line.

2. Do 20 squat jumps mimicking a header at the top. Backpedal to the goal line.

3. Sprint to the 12-yard line, do 15 squat jump headers. Backpedal to the goal line.

4. Sprint to the18-yard line, do 10 squat jump headers. Backpedal to the goal line.

5. Rest 2mins. Repeat 8 times.

Attackers (10 mins)

Attackers:

1. Place a ball on the edge of the box, walk to the penalty spot and face away from the goal.

2. Spin away and sprint to left post, drop and do 10 press-ups, get up and sprint to the spot.

3. Spin away and sprint to right post, drop and do 12 burpees, get up and sprint to the ball.

4. Drag it back, shoot into the top corner (naturally) and do 8 squat jumps.

Rest 2mins. Repeat eight times.