Football/Soccer Session (Academy Sessions): U16, Week 13, Session 3, Agility

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Football/Soccer Session Plan Drill (Colour): Dynamic Warm Up

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Dynamic Warm Up

Grid Size 20x20

Jog around the grid changing direction and speed.

Low skips around grid into high skips-- Side steps -- Jockey forwards and backwards -- Heel Flicks -- High Knees.

Dribble ball around the grid taking plenty of touches.

Open & Close Gate --Lunges -- Side Lunges -- Squats.

Keep the ball in the air

Carioca -- Kick Throughs -- Heel to Toes.

Dribble the ball around the grid

Lunges -- SIde Lunges -- Squats

Football/Soccer Session Plan Drill (Colour): Agility

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Agility

Hurdles

Players jump 2 footed throughout over hurdle, jump over 2 right and back, jump forward again, 2 two the left and back and finally forward (3 times).

This is then repeated but lateral steps instead of jumps (3times).

Players then repeat this for a final time but single legged (right and left 3 times).

Ladder Drills

single foot run -- two footed run --lateral (L&R)-- one foot in and out -- two feet in and out -- lateral two feet in and out (L&R) -- hop scotch --back pedal (peel left or right on command)

Cone Drill

Players start on the line and on comand they run out to the cone called out and back (3 sets 5 reps)

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