Football/Soccer Session (Academy Sessions): U16, Week 17, Session 2, Lunge Matrix
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Line Drill Warm Up 20x20 - x 2 of each, jogging back in
General
Jog --- High Skips --- High Knees --- Heel Flicks --- Jockey forwards --- jockey backwards ---
Carioca --- Open/Close gate --- Leg Cradle
Dynamic (Lunge emphasis - teaching points, chest up/shoulders back, no knee valgus, knees not going beyond toes)
Walking overhead lunges --- lateral lunges --- Squats --- Lunge and Reach instep --- Spiderman
Multidirectional Speed
Player 1 stands in athletic stance in centre of 4x4 square. Player 2 calls out front left, front right, back left, back right cones and player 1 must react to tap cone and return to athletic stance in centre. Movement should be maximal and players should maintain good 45 degree mechanics when accelerating round grip. Players perform 10 seconds before swapping over. (Rest ratio of 1:4) for 3 sets each.