Futsal Session (Beginner): At Home Session 2 - Group 2

Warm Up

Warm Up - 10 Minutes

5x5 Box

1. Player sprints forward, side shuffle left, back pedal back, side shuffle right (30 seconds work, 30 seconds rest x 3 reps)

2. Player sprints diagonal, back pedal back, sprint diagonal, back pedal back (Figure 8) (30 seconds work, 30 seconds rest x 3 reps)

3. Player now stands in middle of box balancing on right foot, partner tosses small ball to player who must catch and toss back while balancing (30 seconds work then switch foot x 3 reps each foot)

Inside/Outside Movement

Technical Work

Inside/Outside

In same 5x5 grid as before

Player uses the inside and outside of the foot to move the ball from side to side

Focus on bending knees, staying on toes not heels, keeping ball tight to our body, shuffling feet from side to side to get around the ball.

For both feet, pattern will be outside R, Inside R, Outside L, Inside L. Focus should be on a quick transition from inside of one foot, to outside of opposite foot. A quick change of direction and shift of weight.

1. Stationary (only moving side to side) - 30 seconds right foot, 30 seconds left foot, 30 seconds both feet x 3 reps

2. Moving forward - staying within the grid - 30 seconds right foot, 30 seconds left foot, 30 seconds both feet x 3 reps

Challenge

Player now works for 45 seconds counting the number of touches on the ball using both feet. Player gets 3 attempts and add scores together.

V Pull

Technical Work

V Pull Technique

In same 5x5 grid as before

1. V Pull - Inside Foot - Ball extended out on left side of player at angle. Player starts with right foot on the ball, underneath toes, not heel. Player rolls ball back into body, opens hips and pushes ball out with inside of right foot. Player stops ball with bottom of right foot and rolls across body and repeats pattern. Player should attempt to balance on the left foot the entire time. Work for 30 seconds, switch foot x 3 reps per foot

2. V Pull - Outside of foot - same as before, but now instead of opening hips to use inside of right foot, player will use the outside of the right foot to push the ball out. Player stops ball with sole of left foot and repeats pattern going the other direction, roll into body-outside of left foot to push out. Focus on locking ankle, toe pointed down when pushing the ball with the outside of the foot. Work for 1 minute, rest for 30 seconds x 3 reps

Challenge - V Pull - outside of foot

Player now works for 1 minute counting the number of V Pulls - Outside Foot completed. Player gets 2 attempts and adds scores together.