Football/Soccer Session (Academy Sessions): Salthill Devon 1st Team Friday 27th October

MAS - Maximum Aerobic Speed (15 mins)

Method: 3 X 3.5 Min 3 Min Rest

This is a continuous method that uses active recovery. These use short intervals of 15-30 seconds at 100-110% MAS with 15-30 seconds ofactive recovery at 50-70% MAS. T

The term grids is based on the pitch set-up, a series of concentric rectangular grids with the dimensions matching each groups requireddistances to run; the slowest group on the smallest inside rectangle and the fastest group working around the largest outside grid.

Coaching Points:  

The above figure is a sample session where athletes run eachside of the grid in 15 seconds, running the longer sides at a quicker speedthen the smaller sides. Group 1 runs 75m while Group 4 runs 66m on the longsides at 100% MAS, and 53m and 46m respectfully on the short sides at 70% MAS.Everyone is working at their own MAS capabilities. This way, each of the groupshit each corner at the same time and all complete a lap around the grid in 1minute. Typically, start off with 5 minutes for 2-4 sets and build up to 6, 7or 8 minutes depending on your sport’s requirements and its aerobic demands. Iwould advise to build up the number of sets rather than go hit 8 minutes.

4-3-3 v 4-3-3 with 2 Floaters (25 mins)

Method:  Mark out a playing area that comprises one half of a full-size pitch and the width
                of the penalty area.
• Set up 2 small goals, one either side of the centre circle

The blue and green teams are set up within the playing area, while the floaters (yellow)
team are set up as per the image, they double as FB's and WB's
• The Blue team aim to score in the big goal, while the Green team aim to score in
the 2 small goals located either side of the centre circle.
• Players from both teams can combine with the floaters when in
possession, but floaters players cannot win the ball back.
• The green team must organise themselves defensively to try to recover the ball
and take immediate advantage of the floaters to launch a quick attack.

Coaching Points:

• Switching play in the attacking phase helps to open up spaces.
• Combining with the floaters is key to creating and benefiting from a numerical advantage.
• Good positioning and control are essential to switching the play and helping the game to flow.
• Paly through the thirds, combination play of Mid 3.