Football/Soccer Session (Beginner): WEEK THREE - SAQ & FITNESS SESSION (Start Time: 2022-09-21 16:30:00)

Profile Summary

Name:	Steve Cook
City:	Knebworth
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Description

Series of SAQ/Agility drills

Football/Soccer Session Plan Drill (Colour): Screen 1

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Screen 1 (10 mins)

Players in three teams one end of 15 yard area marked with cones as shown. We begin very gently with warm-up exercises down the course including slow jog, skips, knee raises, bum kicks etc. Once players have started to warm-up we can make it competitive by racing against each other.

PROGRESSIONS

1. Players work laterally through the three cones (in and out) before sprinting to end cone.Ensure we start from both ends of the three triangle cones working different directions.

2. Same again but this time the players are sideways on shuffling along the cones before sprinting to end cone. Work both directions.

3. Now we perform lateral step-overs of the three cones before sprinting.Work both directions/feet.

Football/Soccer Session Plan Drill (Colour): Screen 2

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Screen 2 (15 mins)

Now we add an additional cone at an angle so that the players have to change direction. It is key that they plant, and push off from, their outside foot.

EXERCISES

1. Lateral step-overs from left to right (as we look at the session from the front) and then sprint and plant around the angled cone before racing to the end.

2. Change the three orange cones into triangle formation and players use quick feet forwards, backwards and then sideways before sprinting to angled cone and then far end.

3. Quick feet around the triangle but sprint to the end cone before turning and racing back to the angled cone and then the start position.Use deceleration and small steps when slowing down to change direction at the far end.

Football/Soccer Session Plan Drill (Colour): Screen 3

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Screen 3 (15 mins)

Cones are now arranged in straight formation.

EXERCISES

1. Sideways movement in and out of the cones and sprint to end cone.

2. Same sideways movement, this time moving backwards before turning to sprint.

3. Now lateral movement in and out of the cones before sprinting.

4. Large ski slalom movement through cones and sprint.

5. Two-footed bunny hops and then sprint.

6. Dead-leg raises (left and then right)

7. Raise to furthest triangle cone, reverse figure of 8 back through the furthest three cones and then sprint.

For all exercises we want to see quick fast feet to begin with, balanced head, low centre of gravity, and then good change of pace which includes long driven stride when accelerating with opposite arm/leg pattern.

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