Football/Soccer Session (Academy Sessions): U14 Warm Up, Week 13, Session 2, Single Leg Efficiency 2 SW
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4 x 7 cones - 10m
Warm Up, 4 lines running through
Challenges - 1 person on each cone
Dynamic W/U
Walk with arm swing (forwards/sideways)
Jog (Straight/Weave)
Skip (Low/High)
Ankle Flicks/High Knees/Bum Flicks
Sidesteps (Left/Right)
Circle Round the Cones (All Directions)
Dynamic Stretches - Knee-Chest Walk, Quad Walk, Open/Close Gate, Inchworm, Lunge, Squat
1.
Forward Two Cones, Back One Cone
2.
Quick Feet - Stride out (75%)
3.
Quick Feet - Stride out (85%)
4.
Quick Feet - Stride out (100%)
Challenge
Single Leg Efficiency
1. Single Leg Balance - one leg out/one leg up, eyes closed
15 Second Holds
2. Toe Touches - 5 each leg (eyes closed if easy)
3. Jog - Jump - One Legged Land
4. Linear Bounding
Learning Outcomes
Single Leg Balance
Soft Knee
Straight Hips
Knee Not Over Toe
Chest and Head Up
Hip-Knee-Ankle Allignment