Football/Soccer Session (Academy Sessions): Tenby training session 18.06.25

FAW Coach Ed

Richard Bambrick

Profile Summary

Name:	Richard Bambrick
City:	Saundersfoot
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Description

Organisation (Practice Layout & Transition)

Football/Soccer Session Plan Drill (Colour): 1 - Plyo warmup - 10 mins

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1 - Plyo warmup - 10 mins

Plymoetric warm up

Overall coaching guidance (3Ls)

LAND Softly: Land quietly like a ninja, not with a loudthud. This teaches the body to absorb impact safely. Land on the balls of thefeet, then let the heels touch down as you bend your knees.

LOW Centre of Gravity: Encourage them to bend their kneesand hips on landing, getting into a strong, athletic "ready"position.

LIGHT Feet: Spend as little time on the ground as possiblebetween jumps. Think "the floor is lava!"

Phase 1: Pulse Raiser (2 Minutes)

30 secs: Light Jogging around the area.

30 secs: High Knees (focus on arm drive).

30 secs: Butt Kicks (focus on stretching the quads).

30 secs: Arm Circles (forward and backward).

Phase 2: Plyometric Circuit (7 Minutes)

1. Pogo Jumps - With feet together, perform small, quick jumps on the spot. Keep legs relatively straight and bounce off the balls of your feet.

2. Line Hops (Side-to-Side) - Stand with both feet on one side of a line or cone. Hop sideways back and forth over the line as quickly as possible.

3. Broad Jumps (Stick the Landing) - Start in a squat position. Explode forward, jumping for distance. Land softly in a squat and hold the landing for 2-3 seconds before resetting.

4. Skater Jumps - Leap sideways from your right leg to your left. As you land on your left foot, swing your right leg behind you for balance. Immediately leap back to the right.

5. Tuck Jumps - Jump vertically and try to bring your knees up towards your chest. Land softly, bending the knees to absorb the impact.

6. Scissor Jumps - Start in a shallow lunge position. Jump up and switch the position of your feet in mid-air, landing with the opposite foot forward.

7. Single-Leg Cone Weave - Set up 4-5 cones in a straight line. Hopping on one leg, weave in and out of the cones. Go down on the right leg, and come back on the left leg (or switch halfway).

Phase 3: Final Prep & Cool Down (1 Minute)

30 secs: Light "fast feet" on the spot.

30 secs: Shake out legs, have a quick drink, and get readyfor the main session.

Football/Soccer Session Plan Drill (Colour): 2. 2v1 to Goal

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2. 2v1 to Goal (15 mins)

Set up:

Area Size: 25x15m
Equipment: Cones, Bibs, Balls, Big Goal, Mini Goals (x2)
Age: 10
Player Numbers: 12

Organization:

The players will be divided into two teams of 5 while 2 GK's will rotate occupying the Big Goal. One team will start out as attackers and another as defenders. They will work for a set time before they switch roles. The defenders will position themselves on either of the two cones beside the Big Goal where the GK is, while the attackers will position themselves on the two cones opposite them on the side of the 2 Mini Goals. There is a red and blue cone on each side which indicates where the defender is passing to and who the attacker is receiving from.

Explanation:

This is a 2v1 overload exercise. The defender will start off the action to passing the ball to the attacker who is standing on the same color cone as they are. The attacker will then receive the ball and start the attack and will be joined by another attacker who was at the front of the line of the cone who didn't receive the ball. The attackers will form a 2v1 and try to create and exploit the overload by trying to score in the Big Goal. The defender's objective is to put pressure on the ball and force the attackers wide and for them to make a mistake. If the defender gets possession of the ball their aim is to quickly try in score in either of the 2 Mini Goals on the opposite side of the Big Goal.

Progressions:

Defenders start playing aerial balls to the attackers to challenge their control of the ball and ability to start the attack

Regressions:

Adding a halfway line where the defenders cannot cross over to defend (allows attackers more time to start attack and to organize runs)

Variations:

Attackers start with the ball and initiate the attack with a pass amongst themselves (an overlap can also be used to initiate the attack). A defender will then come out to put pressure on the attackers.

Targets:

Score in the Big Goal
Recover the ball from attackers
Score in the Mini Goals
Force the attackers out of bounds

Challenges:

Scoring a goal under 6"
Attempting shots with weaker foot

Conditions:

Adding in a halfway line in case of regressions

KeyPoints:

Forward runs (overlaps, underlaps, in-out & out-in)
Providing width and threat in behind
Committing the opponent with speed
Diagonal forward touches (2v1)
Angle & Shape of defensive pressure

Football/Soccer Session Plan Drill (Colour): 3. Taking Advantage of Overloads 1v2

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3. Taking Advantage of Overloads 1v2 (15 mins)

Set up:

Area Size: 30x15m
Equipment: Cones, Bibs, Balls, Big Goal, Mini Goals (x2), Poles (x2)
Age: 10
Player Numbers: 12

Organization:

The players will be split into two teams of 5 while the 2 GK's rotate in the Big Goal. The defenders will position themselves on either 2 of the blue cones beside the two Mini Goals (opposite side of the Big Goal), while the starting position for the attackers will be on the red cones on the ends of the middle divider. The balls will start with an attacker on the corner of the halfway line who will pass to one of the defenders. The attackers & defenders will both be working in pairs.

Explanation:

The starting position of the sequence will involve a non passing defender positioning himself in the middle of the area on the halfway line in front of the Big Goal. The aim of the drill is for one of the attackers to receive the ball from the passing defender while the other attacker joins the attack and helps initiate a temporary 2v1 overload vs the 1 defender in the center of the area (the non passing defender). The attackers aim to exploit space and the numerical superiority to score in the Big Goal. The 2v1 overload is temporary however, because the passing defender will be completing a sprint towards/around a pole in the end zone where the defenders' line starts. Once he runs around the pole he will quickly begin a recovery run to help his teammate defend the 2v1 overload. If the attackers score the play is finished, but if the defenders recovery the ball they will then initiate a 2v2 and attack either of the 2 Mini Goals.

Progressions:

Encouraging goals scored under a certain time limit (7-5")
- Example: Goals are worth 2

Regressions:

Reduce the distance the defender has to run around the pole to enable him to get back on defense quicker

Targets:

Attackers: Attack quickly and score on the GK
Defenders: Intensity and energy in defense

Stationary defender to slow down attack and trailing defender to help force mistakes.

Challenges:

Playing forward passes to break the defensive line
The trailing defender to recovery the ball
Scoring with weaker foot

Conditions:

Adding more depth to the area to give the attackers more space to run into and time to execute creative runs

KeyPoints:

Defenders adding pressure and delaying the attack
Defending from a trailing position
Attacking with speed and forcing the defenders one way
Attacking with width (out to in)

Football/Soccer Session Plan Drill (Colour): 4. Wave Game

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4. Wave Game (20 mins)

Set up:

Area Size: 30x25m
Equipment: Cones, Bibs, Balls, Big Goals (x2)
Age: 10
Player Numbers: 12

Organization:

The players will be split into two teams of 5 while the 2 GK's will occupy opposite Big Goals. The teams will each chose a side to defend and occupy the cones that are beside the Big Goals. Both sides will needs balls by their cones. Players will work for a period of time then they will swap roles on who initiates the first attack. The progression will be 1v1, 2v1, 3v2.

Explanation:

The aim of the exercise is to have quick transitions and overloads in attacking and defending situations. Both teams will have balls in their lines however one team will initiate the first sequence. This involves one player taking 2-3 touches into the center of the grid and then passing the ball to a player on the opposite side. That player who receives the ball will then try to dribble past the player he just received the ball from and score in the goal opposite his line. After this sequence, both players will remain on the field and will be joined now by a player from the team that just defended to help create a 2v1 towards their opponents goal. Once that sequence finishes, those 3 players still remain on the field and will be joined by two players from the team with 1 defender. They will then initiate a new and final attack and create a 3v2. Once this sequence is over the players will get back into their lines and the pattern will repeat all over again.

Progressions:

Potentially limit players touches to encourage them to play quick with teammates and also to shoot on goal instead of dribbling (taking more touches)

Regressions:

Use the wide channels in the grid to give the players a bit more space and time on the ball to make decisions / find teammates

Variations:

The GK will always initiate the attack to help them get involved and comfortable with playing quick and in transition games. Very realistic situations as in games this happens often. A time limit can be put on them to encourage them to play quickly.

Targets:

Attacking: Scoring goals on the GK
Defending: Blocking shots / Clearances

Challenges:

Attacking and getting a shot off under a certain time limit
Scoring from an underlap/overlap is worth 2 points

Conditions:

Wide channels to add extra width/space if needed during the exercise

KeyPoints:

Committing the opponent
Quick passes and fast forward movement to initiate attack
Inventive runs
Attacking with width
Delaying the attack and protecting the middle

Body positioning

Football/Soccer Session Plan Drill (Colour): 5. SSG

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5. SSG (30 mins)

Set up:

Area Size: 42x25m
Equipment: Balls, Cones, Big Goal (x2), Bibs
Age: 10
Player Numbers: 12

Organization:

The players will be divided into 2 teams of 6 with GK's included.

KeyPoints:

Freedom of play
No restrictions
Playing quick and with intensity

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