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Football/Soccer Session (Beginner): HC 9/20

Profile Summary

Daniel Ortega
Name: Daniel Ortega
City: Santa Cruz, CA
Country: United States of America
Membership: Adult Member
Sport: Football/Soccer
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Football/Soccer Session Plan Drill (Colour): Recovery

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Football/Soccer Session Plan Drill (Colour): Recovery
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Recovery (30 mins)

Recovery Regeneration  Session

OVERVIEW & PURPOSE

Recover and regenerate muscle tissue for optimal cognitive and physical preparedness and recovery.

MATERIALS NEEDED

  • Foam Roller

  • Tennis Ball

  • Softball

  • Massage Stick

  • Resistance Bands

Muscle Activation

Deep Tissue Massage 1 minute Each Side

  • Glute

  • IT Band - Foam Roller

  • Hamstring

  • Calves

  • Quad



Warm up

Dynamic Recovery

  • Backwards Lunge - 2 sets

  • High Kicks

  • Marching High Kicks

  • Jumping Jacks - 30 secs

  • T Jacks

  • Pogo to High Jump

  • Ali Shuffle

  • Drop Sumos

  • Skips

  • High Knees

  • Butt Kickers

  • Horse Trots

  • High Kick to Dyno

  • Figure 4 Sits

  • Walking Lunges

  • Inch Worms

  • Partner Hamstring Curls

  • Suicide Jogs

  • Side Shuffle Drag

  • Prescott Sumo Hamstring

  • T Push Ups

  • Build ups

  • Partner Hamstring Stretch

  • Hip Flexor Hump stretch

  • Hip Flexor Hump side leg stretch

  • Brazil

  • Windmills

  • Hip Circles


Strength Regeneration Session

  • Body Weight Squats

  • Six Incher core sit up

  • Chest Press

  • Hip Bridge

  • Plank

  • Back Row on TRX


  • Lunges

  • Crossover crunch with punch

  • Hang cleans

  • Leg Curls, 2 sets 10 reps

Football/Soccer Session Plan Drill (Colour): 3 zone with GK

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Football/Soccer Session Plan Drill (Colour): 3 zone with GK
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3 zone with GK (10 mins)

Football/Soccer Session Plan Drill (Colour): Manu's Modified

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Football/Soccer Session Plan Drill (Colour): Manu's Modified
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Manu's Modified (5 mins)

10-20 Seconds Each Exercise

5 -10 Push Up Between

Football/Soccer Session Plan Drill (Colour): 7v7 Maintenece

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Football/Soccer Session Plan Drill (Colour): 7v7 Maintenece
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7v7 Maintenece (20 mins)

7v7 Game

2 set 7 min

Rest 3 mins

20 min total

Let the player's play, emphasize the theme of shooting with the laces. Set up team in a 3-2-1 formation or 2-3-1 formation.

Coaching Emphasis

1. Look at the goal before shooting and pick a corner.

2. Eyes on the ball

3. Strike the middle of the ball with the laces, toe pointed down to lock the ankle

4. Hips and plant foot facing where you want to aim

5. Head steady, knee over the ball

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