Football/Soccer Session (Academy Sessions): Session 9 : Wide Attack !

Dynamic Warm up (10 mins)

• Bands

• Squats 10 reps
• Bend knees and knee inside and out 10 reps
• Sidewards walk 10 reps
• Groin open/close x5 each leg

• 3 monster walks in, 3 monster walks out.

Band around ankles

• Straight leg kick back, side and up in front 10 reps
• Hamstring straight back leg 10-12

Dynamic Activation 50-60% effort

·       Light Jog x 2

·       Arm Circles skipping

·       Arms alternating skipping

·      High knees

·       Heels

·       Open Gates

·       Close Gates

·       Kick out in front

·       Kick across body

·       Front lunge – body twist

·       Side steps - 2 to the right, 2 to the left- down low

·       Walking calf stretch

.      Walking Quad stretch

Static Stretching 3 mins

·       Players own. Check in with players, confirm numbers. Adjust session to suit

Increase intenstity - 80% effort

·      Run forward 3/4 pace

·      High skips

·       Headers

·     On spot fast feet - sprint straight, right, left, behind to sprint x 1 : wait on call 'go'

15 minutes

Positioning game (20 mins)

Attackers vs Defenders

Method

Play starts from the coach, players on the outside have two touches. A goal from a cross is worth 2.

Coaching Points

Cross/cut back to an attacking player in the box

9 - when the wide player gets the ball with his head up, make a run to the front post 

11/7 - when a wide player gets the ball with his head up make a run to the back post 

10 - when a wide player gets the ball with his head up, make a run to the top of the box 

3 x 4minutes - 1 minute in between

Cool Down

Organization:

Line up all players on goal line. Begin with light jog to following touchline and back.

Method:

Introduce arm/leg movements alternating with light jog.

Finish with static stretching.

Aim to reduce heart rate back to resting rate and to stretch muscles to remove lactic acid build-up

Review the session - Encourage re-hydration and nutrition

5 minutes