Football/Soccer Session (Beginner): RTP Week 3 Day 3

Dynamic WU (15 mins)

Objective:  Prime the body/CNS for play.

Intensity:  LOW, Warm-up

Dynamic Stretch (done for 10 yards)

1. Knee Hug 2. Quad 3. Cradle 4. Spinderman/Rollback 5. Reverse RDL + Reverse Lunge with Overhead Reach 6. Latteral Lunge and flip 7. Squat and cross over 8. Hockey Lunge 9. Straigh Leg March 10. Marching As

Movement (done for 10 yards)

1. Side Slide; 2. Tapioca; 3. A Skip forward/ A Skip backward; 4. Open Gate/Close Gate; 5. High Knees/Butt Kicks; 6. Carioca; 7. Lateral Skip; 8. B skip/Power Skip 10. Stiff Leg bound/Backward run

Jumps

1. Squat Jump to 45 degree broad jump x 6 (stick landing) 2. Lateral bound x 6 (stick landing)

4v1 SD Rondo (15 mins)

Objective: to improve quality of passing and receiving as well as movement without the ball.

Set-up: 10x10 grid + 5x5 smaller grid.  5 players per grid.  

Instructions: 4v1 rondo NO CONTACT.  Defender must stay inside the grid and can only intercept the ball.  Go for 1 minute then rest 1 minute.

Variations: turn it into a competition.  Who can get the highest total of correctly executed passes and balls receive across body.

Coaching Points:

1. Quality of passing;

2. Receive ball across body;

3. Bend at the knees to receive the ball, toe up and heel down;

3. Movement into supporting positions

Cool Down Stretch (5 mins)

Objective:  to allow for the return of pre-exercise HR, improve relaxation and flexibility.

Intensity:  VERY LOW

Instructions:  follow coach-led static stretches, yoga stretches and breathing exercises.