Football/Soccer Session (Difficult): 01GW Conditioning 2 and Fitness (Start Time: 2016-03-22 19:00:00)
Reseller-Club: Premier Users' Club
OKSC Coaches
Profile Summary
| Name: | OKSC Coaches |
|---|---|
| City: | Oshawa |
| Country: | Canada |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
Description
Late pre season conditioning and fitness - seperate sessions.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Fitness (40 mins)
Set up
Zone 1- 3 lines of 8 cones spaced every 5 yds, balls at end cone.
Zone 2- 15x15 grid, balls at start and corner 2.
Zone 3- 15x5 grid, balls at both ends
Instructions
Zone 1-
First run- sprint up 2, backwards 1, repeat to end and do 10 ball rolls
Second run up 2, back 1 twice, then stop and do 4 push ups/ pop ups at position 1, repeat at position 2 and 3.
Third run- repeat first run.
Fourth run- repeat second run replacing pop ups with plank jumping jacks.
Fifth run- repeat first and third.
Zone 2
Sprint to corner 1,perform 3 squat jumps.
Diagonal sprint to 2 and complete 10 toe taps.
Sprint to 3 and complete 2 lunge jumps (each leg).
Diagonal sprint to last corner and do 10 foundations.
Repeat 5 times.
Zone 3
Diagonal hops to corner, ball rolls sideways, diagonal hops back and ball rolls back to start.
Repeat 5 times
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Conditioning (15 mins)
Set up
Mark field for 20 yards and 40 yards
Cones as shown
Instructions
Zone 1- Sprint from start to 40 yd marker, turn and jog diagonaly to cone, turn ant sprint diagonaly to cone, repeat to last cone.
Zone 2- Retrieve ball and dribble at pace across the field to the cone, perform an inside or outside cut to change direction, dribble back at pace and cut around next cone.
Zone 3- Play pass into coach and follow in for a return pass to finish on goal.
Return to start and repeat for 10 minutes.
Coaching Points
Demand intensity
Change of speed at change of direction.