Football/Soccer Session (Difficult): BCSPL S&C Session

Dynamics, SAQ, & Plyometrics (25 mins)

Set Up: Setup Lines of Cones as shown in the image above. Lines are setup in pairs of two (4yrds*4 long and 6yrds wide, with added cones in the second gap). Next Pair can be about 2yrds away. Setup enough pairs, so that you have no more than 8 players per Pair of lines. 

Session Aims: Do dynamic and SAQ exercises, along with a little bit of ball work and plyometrics for S&C and in prep for the rest of the session.

Coaching Points: Keep intensity throughout, along with good technique.

Exercises:

• Jog, Lunge, Lateral Lunge, Squad, Adductor Stretch, Abductor Stretch, Knee Drive, Straight Leg Kick, Toe's Up, Quick Feet, Butt Kicks, Side Shuffle, Jockey, Quick Feet (Out and Back), Slide Through (Out and Back), In and Out (Out and Back), Suicides, Build-up runs*3 40.60.80. 
• Water Break
• RWTB/Dribbling Race - Straight-line & Zig-Zag
• Frog Jumps 10, Lateral Jumps 10 * 2 (L/R), Bounding*3, Lunge Jump Sprints*3 (4 jumps)
• Water Break

Interval Game - Big Game (20 mins)

Set Up: 16-22 players. Slightly adjust field sizes to player numbers. Setup a big field the length, from one sideline to the other, with big/medium goals on each end. Then split the full field in half and place 4 Pug Nets per small field.

Session Aims: To work on fitness in a game like environment through interval games. One Big Game across playing 8vs8-11vs11 and two Smaller Games with 4vs4*2 - 5vs5+6vs6.

Coaching Points: During the Big Game the focus will be to play a good tactical game with the objective of retaining possession and making the opposition work. During the Small Game the focus is two fold. In possession make use of the width and multiple goals to move the ball around quickly and score as many goals as possible. Out of possession try to keep a shape, but you have to apply pressure all over the field.

Progressions: Intervals Start with the Small game play for 3min then immediately into the Big game for 4min and back into Small for another 3min = 1 rotation. Total 4 rotations. Only 1min Water Break between intervals (So have water close on hand).