Football/Soccer Session (Difficult): MCAA 568- Alan Ugarte (Fitness/Counter Attack)

Warm-Up (10 mins)

Dynamic WU: 3 stations with rotations (3x at each station), Segment A & B = same movement for each station. 

1st Sequence

A- high knees

Line 1 Poles- side shuffle

Line 2 Hurdles- 2 Steps through

Line 3 Cones- Side hops w/ 2 feet (1 jump @ each cone)

B- walking quad stretch & knee to chest

2nd Sequence

A- Skips

Line 1- backward side shuffle

Line 2- Squat jumps

Line 3- Side hops (2 jumps @ each cone)

B- scoops & reverse leg swings

3rd Sequence

A- Open & close the gate

Line 1- Sprint through 

Line 2- Sprint through (1 foot in each hurdle)

Line 3- Side hops (3 jumps)

B- Side lunges & hip flexor lunges

Coaching Points

- Have team captains at each warm-up station

- Make sure to rotate lines 

- Remind players to wait until the player in front of them has gone through segment A

- Encourage players to hold each dynamic stretch for 4-5 seconds

2v1 Flying Changes (10 mins)

2v1 Flying Changes

- Coach plays ball to A

- A drives to goal

- B & C defend to win the ball

- B & C go to goal

- A scores = new B & C players

- B & C score = new A player

Coaching Points

- Be ready to pass the ball in for the next team coming on the pitch

- Highlight high pressure and quick counter attacks

- Encourage players to maintain a high tempo for the drill

6v5 +GK (20 mins)

6v5 + GK

- GK punts ball to yellows

- Yellows attack to goal

- Yellow scores = White starts new ball

- White scores = GK serves new ball to Yellow

Coaching Points

- 1st touch is crucial

- quick counter attacks to goal

- communicate

- pick your head up

- quick movements (passing, running, dribbling, shooting)

- rotate teams after 6 minutes (defenders to attackers & attackers to defenders)

- High tempo and intensity