Football/Soccer Session (Academy Sessions): U16, Week 16, Session 3, Squat/Lunge Matrix
Pro-Club: Coventry City FC Academy
Sports Science, Adult Member
Profile Summary
| Name: | Sports Science |
|---|---|
| City: | coventry |
| Country: | United Kingdom |
| Rank: | Elite – 3 points |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
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Squat/lunge + multidirectional speed
1. Squat/Lunge - in 20 x 20 grid
30 seconds moving balls around. 10 Figure of 8 lateral lunges x 3 - emphasis on sitting into lunge, chest up and feeling & stretch on groin
30 seconds keeping balls up - 10 overhead lunges each side x 3. - emphasis on keeping arms straight overhead, chest up, controlling core and reducing lumbar curve, maintain good lunge form
2. Multidirectional speed - cones set in 20x20 grid
2 groups lined up behind cones, players to sprint around the cones, planting feet in order to change direction quickly. Change direction 5 times before sprinting 10 yards, and weaving around 3 poles 1 yard apart. - Long distance directional changes + short distance changes. 3 sets on each group of cones before swapping over.Teams competed against each other for last 2 sets.
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Warm Up
General warm up - 20 yard cones - x 2 of each
Jogging --- weaving --- high skips --- low skips --- high knees --- heel flicks --- jockey forwards --- jockey backwards --- Carioca --- Open/Close gate