Football/Soccer Session (Moderate): Week 3 Age-14 Levels 7-10 (Stage 3C)

Speed (15 mins)

Total time: 10 minutes

Set up:

Using half a pitch 

Set up 5 cones, 1 Ladder in one lane. This will be for player 2 

Set up 5 hurdles, 5 poles in another lane. This will be for player 1. 

Drill: 

Player 1: Dribbles the ball through the cones, then passes the ball to player 2 (between hurdles/poles), in/ out of the ladder (2 feet in/out of each square), then receive pass from player 2.

Player 2: Sprints to hurdles, jumps the 5 hurdles, receives the ball from player 1, dribbles the ball in and our of poles, then passes the ball back to player 1.

Time/Rest 

Active: 7 minutes on each station 

Rest: Rest when at the back of line

Note: Look for accurate passes/Dribbling technique. 

Extra note: Players switch lines at the top 

Cool-Down (10 mins)

Using Ballistic bands

Objective: 



Learn how to stretch correctly, and the importance of stretching to avoid injury. 

Set up:

 Coach stands to demonstrate at the front. All players in a number of lines facing the coach. All players should have full view of demonstration. 



2 sets of 20 second holds for each exercise. 

1. Hamstring: Start off by wrapping the band around your foot. Slowly lay down while your leg is slightly bent. Once laying down comfortably and holding onto the band, straighten your leg and slowly bring pull your leg up so your toes are heading upwards. Once you feel the stretch in your hamstring hold for 20 seconds, then relax. Repeat twice, then switch legs.  

2. Groin: Start off by wrapping the band around your foot. Slowly lay down while your leg is slightly bent. Straighten your leg, this time out to the side. Your hands should be to your side until your flexibility increases. 

4. Hip Flexor: Laying on your chest, you would have the band wrapped around your foot. You would hold onto the band with your hands behind your head. This would bend your leg, raising you heel towards your Glutes. 

5. 

Coaching cue:

1. All stretches are controlled, no sudden movements. I wouldn't recommend instructing this type of exercise unless it's something you've been trained in. 

Extra note: This can be done before workouts as well, but the hold on the stretch would be slightly different, and you'd have to do another set of each exercise. For example: You'd take the leg straight up and down when stretching the hamstring, instead of holding the stretch.