Football/Soccer Session (Academy Sessions): Pre Season - Session 2 - First Team - 09/07/13

Gap Connah's Quay Nomads

Jay Catton

Profile Summary

Name:	Jay Catton
City:	Connah's Quay
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Football/Soccer Session Plan Drill (Colour): Activation and Warm Up

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Activation and Warm Up (90 mins)

Session Area

Circle area

Set Up

All players in circle together going through core movements

10 x back rolls knee to chest

10 x scorpion back stretch

10 x on knees opposite hand and leg out (stabilisation across the hips)

3 x plank holding for 10 seconds

10 x 6 inches - leg into chest and switch - slow movement

4 x push ups - tighten glutes when doing so

6 x once 1 leg and straight for 5 seconds

On knees - knee to chest and kick out

Stabilisation exercises

Standing - lift one knee up - close eyes for 5 seconds x 3 each leg

Balance on one leg - gentle squat - 5 x each leg

Standing straight - turn and squat x 10

Hamstring stretch partner holding back of legs x 3 reps right up

Dynamic movement

Using hurdles - 4 hurdles per group

Hurdle Walk - knee up and over, trailing leg follows in sideway movement

Two forward - One back

Opening the gate

Closing the gate

Side Leg Swings

Football/Soccer Session Plan Drill (Colour): Speed Endurance

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Speed Endurance (90 mins)

Session Area

25x25m 4 goal game

Set Up

2 Sides set up and all numbered 1-7 (maybe more or less depending on numbers.

Each sides aim is to make 5 passes and can then score in any of the 4 goals.

Whilst game is in play though coach will shout out 2 numbers at a time followed by the colour bib and set of coloured poles (will be four different coloured poles in each corner of pitch).

For example 1,2 orange, red. (Players 1 and 2 of orange bib must leave the pitch and sprint through the red poles and get back to the game as quickley as possible)

This will leave if playing a 7v7 a 7v5 overload. The longer the players take to get back the harder it is on their side.

Key Points

Game 1 - 5 minutes

All players to do a minimum of 3 sprints in this period

2 minute recovery

Games 2 - 4 minutes

All players need to do a minimum of 2 sprints

1 minute, 30 seconds recovery

Games 3 - 3 minutes

All players need to do a minimum of 2 sprints

Set complete

Only 1 set to be complete in this session.

Football/Soccer Session Plan Drill (Colour): Aerobic Drill

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Aerobic Drill (90 mins)

Session Area

Numbers dependant 8v8 18 yard box to 18 yard box. Full width.

Set Up

Sides set out in set formations 2-3-2 or 2-3-1.

Sides when out of posession must press high.

Player must change possition in all of the three 10 minute games. Player can't play in the same possition more than once. All should have a go in forward, midfield and defensive possition maintaining 2-3-2 shape.

Coaches stood at side of pitch with footballs ready to serve. No throw ins, goal kicks, or corners ensuring no rest periods during exercise.

Key Points

3 x 10 minute games

1 minute 40 seconds recovery following each game. (PROGRESSION FROM SESSION 1 2 MINUTE RECOVERY TO 1 MINUTE 40 SECONDS)

Teams will rotate to ensure all sides face each other

For a team to score all players must be in opposition half. (PROGRESSION AGAIN FROM SESSION 1 AS NOW ALL PLAYERS HAVE TO PLAY IN A BOX TO BOX MANNER ENSURING EVEN MORE EMPHASIS ON AEROBIC WORK AND SPEED ENDURANCE.)

Football/Soccer Session Plan Drill (Colour): Cool Down and Recovery

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Cool Down and Recovery (90 mins)

Session Area

Two L shapes. Players split into two groups. Dynamic movement on the way out and gentle skip on the way back.

If to many players simply set out 20m straight - out dynamic movement way back gentle skip.

Gentle Dynamic movements at steady pace followed by floor based static stretching

Vital in order to dispurse lactoic acid and decrese chances of DOMS (delayed onset of muscle soreness).

Dynamic Movements:

Over the gate

Open the gate

Side Steps

Hand Tap

Lunge Walk

Kick Out

Hamstring Sweep

Players again in circle for static stretches all floor based including:

Roll Back

Knee to Chest

Back Twist

Groins - feet together

Pretzel

Lying Quad

Hip Flexor (Hands on hips)

Hamstring

Abductors (elbows to ground and leg out to side)

Calf stretch and calf cycles

Cycling

Most importantly decrease risk of injury over pre season and whole season campaign.

All Players then to do ice baths - 3 minutes straight

Protein shake to be taken on board within 10 minutes of finalising session.

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