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Football/Soccer Session (Academy Sessions): 運球 Running With The Balls

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The Football Association of Hong Kong, China

Chan Man Hong

Profile Summary

Chan Man Hong
Name: Chan Man Hong
City: Hong Kong
Country: Hong Kong
Membership: Adult Member
Sport: Football/Soccer
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Football/Soccer Session Plan Drill (Colour): Warm Up 10mins

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Football/Soccer Session Plan Drill (Colour): Warm Up 10mins
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Warm Up 10mins (15 mins)

DESCRIPTION:

  • 場地: 35m x 35m

  • 足球x8，飛碟x4

  • 14名球員，分2組，紅色、藍色各6名球員+ 2名守門員分開熱身

  • 無球熱身：由慢到快不同的動態伸展動作

  • 包括慢跑伸展雙手，左右橫拼步，向外誇，向內誇，向前踢腿，向前向後鬆動肩膀，雙腳跳躍，高速衝刺跑，背身跑等

  • 有球熱身：球員高速運球到對面後，另一球員接球再運球回對面，如此類推踩停

  • 進展：有球球員(進攻)運球到對面時踩停，繞過隊尾球員後變防守球員高速回追

AIMS:目的

  • 心理準備及肌肉溫度提升

  • 減低受傷機會

  • 心理及生理上盡快進入訓練狀態

  • 令心肺呼吸系統進入狀態

  • 提升表現，為之後訓練作好準備

BEHAVIOURS:行為

  • 聽到教練哨子聲後作出相應的動態伸展動作

  • 用腳面運球，速度要慢慢加快

  • 推離身約2-3步（太大力：失去控制；太細力：不夠快）

CONDITIONS:條件

  • 球員聽到哨子聲後加速衝刺，再聽到一下後回復正常速度

    球員聽到哨子聲轉動作

    球員身體狀況及投入程度

DISTRIBUTION:發球

  • 單邊球員開始運球

SYNCHRO WORDS:

  • 盡量推直線

  • 抬高頭

  • 加速，大步啲

  • Hard touch可推離2-3步

  • 留意運球力度

Football/Soccer Session Plan Drill (Colour): T1 15mins

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Football/Soccer Session Plan Drill (Colour): T1 15mins
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T1 15mins

DESCRIPTION:

  • 足球x12，飛碟x6

  • 場地：半場

  • 14名球員，分2組，紅色、藍色各6名球員+ 2名守門員分開熱身

  • A球員傳球給B球員，B球員接應後高速運球到底線傳中，C球員控定傳給龍門
  • 進展：傳球給龍門改為直接射門

AIMS:目的

  • 模擬比賽高速運球落底線情況

BEHAVIOURS:行為

  • A球員傳球速度

  • B球員第一控球向前並加速落底

  • C球員要注意入攝時間不要過早

CONDITIONS:條件

  • 由慢到快

  • Hard touch推離2-3步

  • B球員等運球者推過C位飛碟才可入攝

DISTRIBUTION:發球

  • 由A球員發球

SYNCHRO WORDS:

  • 傳球速度

  • 加速，大步啲

  • Hard touch可推離2-3步

  • 留意運球力度

  • 留意入攝時間

Football/Soccer Session Plan Drill (Colour): S1 15mins

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Football/Soccer Session Plan Drill (Colour): S1 15mins
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S1 15mins

DESCRIPTION:

  • 一組6個人 共2組 守門員兩個

    A球員傳球給 B球員， B球員接應後高速運球對手底線並傳中給C球員，C球員射門

    紅色做防守方

    足球x12 飛碟 x12

  • 場地: 55m x 40m 

AIMS:

  • 模擬比賽邊路球員高速運球落底傳中情況

BEHAVIOURS:

  • 觀察己方球員及對方球員位置

  • Far foot 控球

  • Hard Touch 控球高速擺脫對手

  • 腳背控球、加速

  • 身體及手臂保護皮球

  • 傳中/ Cut Back 傳中

  • 耐性等待機會入攝及射門

CONDITIONS:

  • 邊路進攻球員接球後，防守球員才開始追

DISTRIBUTION:

  • 龍門發球

SYNCHRO WORDS:

  • 用咩腳控球

  • 有冇Hard Touch

  • 身體有冇準備

  • 加速擺脫對手

  • 推離身約2-3步（太大力：失去控制；太細力：不夠快）

Football/Soccer Session Plan Drill (Colour): S2 20mins

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Football/Soccer Session Plan Drill (Colour): S2 20mins
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S2 20mins

DESCRIPTION:

  • 3vs3 分2組

  • 足球x1，飛碟x8
  • 場地: 55m x 40m

AIMS:

  • 模擬比賽邊路球員高速運球落底傳中情況

BEHAVIOURS:

  • 盡量尋找邊路球傳球

  • 邊路球員透過假跑/拉回防守球員到紅區(遠離球門為自己制造空位)

  • 加速擺脫防守球員

  • Far foot 控球

  • Hard Touch 控球高速擺脫對手

  • 腳背控球、加速

  • 身體及手臂保護皮球

  • 傳中/ Cut Back 傳中

  • 進攻球員入攝並完成攻門

CONDITIONS:

  • 防守球員必須在進攻球員身後
  • Hard touch推離2-3步
  • 雙方攻守調轉

DISTRIBUTION:

  • Server/教練發球

SYNCHRO WORDS:

  • 有冇拉對手出黎

  • 傳俾邊個位？

  • 加速擺脫對手

  • Hard Touch

Football/Soccer Session Plan Drill (Colour): 7 vs 7 Game 25mins

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Football/Soccer Session Plan Drill (Colour): 7 vs 7 Game 25mins
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7 vs 7 Game 25mins

DESCRIPTION:

  • 7vs7比賽 

  • 雙方比賽陣式: 1-2-3-1

  • 足球x1
  • 場地: 55m x 40m

AIMS:

  • 改善邊路球員運球能力

BEHAVIOURS:

  • 觀察對手距離

  • 留意對手身體方向

  • 留意自己身體方向，半轉身望到中圈及邊路球員

  • 注意第一控球，是否利用Hard Touch 擺脫對手。 Far Foot控球

  • Hard Touch 要大力推一下，與皮球保持大約3步距離

  • 接應傳球後，思考判斷是否利用Hard touch / 或者快速運球擺脫對手。

CONDITIONS:

DISTRIBUTION:

  • 隻方龍門發球

SYNCHRO WORDS:

  • 有冇觀察對手及隊友位置？

  • 有冇傳俾邊線球員？

  • 有冇試下 Hard Touch 擺脫防守球員？

Football/Soccer Session Plan Drill (Colour): Cool Down 5mins

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Football/Soccer Session Plan Drill (Colour): Cool Down 5mins
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Cool Down 5mins

DESCRIPTION:

  • 球員圍圈進行伸展活動

AIMS:

  • 減低肌肉疲勞及繃緊

  • 減少受傷

  • 放鬆肌肉及思想

BEHAVIOURS:

  • 少量伸展動作

  • 深呼吸

CONDITIONS:

DISTRIBUTION:

SYNCHRO WORDS:

  • 深呼吸放鬆

  • 留意動作

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Professionalise and modernise your coaching
Used by the world’s best coaches
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75
per year
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