Football/Soccer Session (Academy Sessions): Week 4 Session 3

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FAI - Coach Education

Michael Murtagh

Profile Summary

Name:
Michael Murtagh
City:
Dublin
Country:
Ireland
Membership:
Adult Member
Sport:
Football/Soccer
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Football/Soccer Session Plan Drill (Colour): S&C Warm up

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Football/Soccer Session Plan Drill (Colour): S&C Warm up
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S&C Warm up15 mins

Klub Kildare Warm-Up Cone Setup: 

4 lines of cones. • Each line = 5 cones Spacing = 3 yards apart moving forward & 6/7 yards apart sideways 

  • Phase 1: Movement Preparation (3 mins, 50–70% RPE) 1. Jogging – 3 continuous lengths. 2. Skipping + Arm Circles (Forward) – jog back. 3. Skipping + Arm Circles (Backward) – jog back. 4. Skipping + Arm Swings (Forward/Back) – jog back. 5. Two Left, Two Right (Low Shuffle) – knees bent, stay low. Jog back. 6. Two Left, Two Right (Backwards) – check shoulders left/right. Jog back. 7. Lateral Skips (Facing In) – jog back. 8. Lateral Shuffle (Facing In) – jog back. 9. Lateral Shuffle (Facing Out) – jog back. 10.Heel Flicks – jog back. 11.High Knees – jog back. 
  • Phase 2: Dynamic Mobility (1 min) • World’s Greatest Stretch • Inchworms • Targeted Stretch – if carrying tightness/niggle. 
  • Phase 3: Running Mechanics & Locomotor Drills (5–6 mins, 70–80% RPE) 1. Jogging – 2–3 lengths. 2. Heel Flicks (to glutes) – jog back. 3. High Knees (90°, drive arms) – jog back. 4. Large Skips – max height/distance. Repeat x2. 5. Bounding (Left/Right) – cover distance. Repeat x2, aim for greater range each round. 
  • Phase 4: Partner Coordination & Reactive Movements 1. Paired Lateral Skip & Shuffle – a. Players skip laterally into centre between 2 cones, shuffle around each other, jog to next. b. Performed at each cone, 2 rounds. 2. Paired Shoulder Bumps (Jump Contact) – a. Lateral movement into middle, jump + shoulder contact, jog to next cone. b. 2 rounds. 
  • Phase 5: Speed & Agility Activation 1. Criss-Cross Agility Sprints – a. Sprints to each cone. b. 2 rounds (1 each side). 2. Sprint + Backpedal Drill – a. Sprint to 2nd cone → backpedal to 1st. b. Sprint to 4th cone → backpedal to 3rd. c. Repeat x2. 3. Pogos (3 reps per cone) – a. Perform at each cone, 2 rounds. 
  • Phase 6: Max Velocity / Neural Potentiation Final acceleration choice (coach selects based on session focus): Option A – Falling Sprint (100%) x4 • Lean forward, fall into acceleration, sprint full length. Option B – Reactive Directional Headers (100%) • Jump header + land → sprint: o Forward o Face-to-face o Back-to-back o 180° turn • Perform each variation. Total Time: 12–15 mins Outcome: Progressively primes mobility, coordination, reactive agility, and acceleration mechanics, finishing with max-effort neural activation to prepare players for high-speed game demands.

Football/Soccer Session Plan Drill (Colour): 3 Team Press / T2S

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Football/Soccer Session Plan Drill (Colour): 3 Team Press / T2S
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3 Team Press / T2S15 mins

Method: Reactive 3 Team Possession / Pressing / Finishing

  • 3 Teams in a 20x25 + GKs (numbers adjustable grid size)
  • On the whistle Blue in possession keep the ball, yellows that was pressing retreat to outside, Reds come in as new pressing team
  • Allow variation of change overs to vary at times to keep fluency and establishment of moment in the game
  • Pressing Team that wins the ball look to T2A scoring in a goal
  • Team that scores next become the possession team

Coaching Points:

  • Main focus Defensively in speed, angle, connection of the press
  • Possession focus is to play away from possession, create space and passing lines, create overloads where possible, complete passes
  • Allow players to make mistakes and transition quickly
  • Communication and organisation is vital
Football/Soccer Session Plan Drill (Colour): 4v3 Attack overload

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Football/Soccer Session Plan Drill (Colour): 4v3 Attack overload
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4v3 Attack overload20 mins

Method:

  • 20x30
  • 4v3 Overload Counter
  • When ball goes dead the next 4v3 begins from behind goal
  • High tempo game

Coaching Points:


Attacking transitions 
  • Underlaps, Overlaps
  • Engage Def 
  • Timing of pass vs skill 
  • Execution & decision making in final third (Ruthless)
  • Through ball
  • Attack direct with purpose

 

Football/Soccer Session Plan Drill (Colour): Crossing Focused Game

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Football/Soccer Session Plan Drill (Colour): Crossing Focused Game
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Crossing Focused Game20 mins

Method: Crossing to Finishing in end zone


SET UP:

  • 8v8 (Defensive 1-4-3-0 v Attacking 0-2-3-3)
  • Reds attacking into big goal. Blues playing into small goals
  • Restarts from Red CB
  • T2D T2A with speed and calmness

Coaching Points:

Focus points on crossing after engagement line

LW CF RW to rotate and build attack before engagement line

Building Up

Building up with patience

Penetrating with pace and purpose

Moving the opposition to find gaps

Counter pressing the ball as soon as it is lost

Transitions:

Transition to defence with pace and purpose with compact 3/5s

Football/Soccer Session Plan Drill (Colour): 3 Team Box Game

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Football/Soccer Session Plan Drill (Colour): 3 Team Box Game
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3 Team Box Game20 mins

Method: 3 Team Box game +1 GK

5v5 + 5 wall players at a time


Coaching Points:

  • Defending focused 
  • Defending with disciplined pressure cover balance
  • Forcing attackers away from goal staying compact

Attackers

  • Attacking with pace limit touches
  • Create passing lines and space to shoot
  • Use the wall players as overload to shift defending team
3 minute games or first team to a number of goals winner stays on

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