Futsal Session (Beginner): At Home Session 3 - Group 2

Warm Up

Warm Up

Focus will be on quick feet, agility, and balance

If player has a quick foot ladder, that is best, if not, use cones, sidewalk chalk, or something to mark space

Each exercise begins with player jogging from start cone to first "ladder". Player sprints to end cone and light jog back to beginning. Each exercise should have 3 reps

1. One foot through each space

2. Two feet through each space

3. Two Foot hops through

4. One Foot hops through (3 on right, 3 on left)

5. One Foot hops with a pause in each space (3 on right, 3 on left)

6. Moving Right - high knees two feet through each space

7. Moving Left - high knees two feet through each space

8. Slalom

9. Fast Feet weaving through cones.

Technical - Shuffles

Technical Work

Shuffles

In 5x5 grid

Player shuffles ball from side to side using inside of the foot as warm up.

Focus on bending knees, staying on toes not heels, keeping ball tight underneath our body

1. Inside/Inside Roll - while shuffling ball, player now begins with a sole roll. Every two touches is a roll. Pattern will be inside right, inside left, sole roll right, inside left, inside right, sole roll left, and so on. Work for 45 seconds, rest for 15 seconds x 5 sets

2.Shuffle Roll Up - Preparation - Player begins with right foot on top of ball, rolling out, and pushing ball back across body with inside of right foot. Stop ball with sole of left foot and repeat going the opposite direction. 45 seconds work, rest for 15 seconds x 5 sets

3. Progression - player now performs inside/inside roll up. Pattern is same as inside inside roll, inside right, inside left, roll up right, inside left, inside right, roll up left. 45 seconds work, rest 15 seconds x 5 sets

Challenge:

Shuffle Roll Challenge - player counts number of rolls in 1 minute of work

Inside Roll Up Challenge - Player counts number of roll ups in 1 minute of work

The Fake L

Technical Work

The Fake L Turn Technique

In 5x5 grid

1. Focus on balancing on opposite foot, with weight on balancing foot. Player should take a slight hop forward when rolling the ball back into body to clear standing foot out of the way. Player now fakes the complete L Turn. Player starts with foot on ball, rolls back as before.

Players standing foot slightly hops forward to clear out of the way of the ball. Now with the inside of the foot, player pushes ball slightly behind leg, rolling foot on top of ball and stopping with the laces, toe pointed down, and rolls ball back to the original starting position. The "Fake L"

Player completes 1 minute with the right foot and 1 minute with the left foot x 5 reps.

Challenge

Player now works for 1 minute counting the number of "Fake L" Turns completed with the right foot, and 1 minute with the left foot. Add scores together.