Football/Soccer Session (Beginner): BLADES PRE MATCH WARM UP

WARM UP: FIFA 11

FIFA11

Cones 5 yards apart. Working pairs. 2 times through jog back

Progression:

1.     Jog straight thru

2.     Shuffle thru (face one way, face the other)

3.     Skipping (bounding) thru use arms

4.     Gates (Open, Close)

5.     Walk pull your knee up. (alternate knees) 

6.     Face your own line backpaddle thru stride out (hamstrings)75%Jog to first cone, back pedal back to              starting cone, jog forward to next cone, backpaddle to closest cone repeat (Skip a cone)

7.     Walk grab leg pull back pause, kick out (quads)

8.     Jog forward to cone, shuffle together in the center, jump up shoulder charge, land on both feet repeat              process

9.     Forward two yards, back pedal back then forward thru cones75%

10.  Side shuffle to 2 yards forward, shuffle back, turn sprint forward thru cones

11.  Back peddle turn and sprint

12.  Sprint twice thru 100%

Things to consider for game day warm ups.

· Weather. Hot maybe shorten warm up, colder longer warm up.

· Space. No space for a box, do 2 line passing.

· Back to back games.. Second game that day maybe a shorter warm up.

· How many subs do you have? Less subs less warm up. Lots of subs longer warm up.

U8 -U10 Warm up max 30-35 minutes

U12 and above warm up max 45 minutes

CONE WORK

CONE WORK

Cone Work 3-5 Min.

· 4 cones 1 yard apart, then a 5th Cone 4 yards past last cone (set up multiple cone lines)

· Zig zag through and burst to farther cone. No ball

· Zig zag With Ball, right foot, left foot, both feet. Two times each. (Pass back to your line when at final cone)

· Zig zag backward drag. Alternate foot.  (Pass back to your line when at final cone)

3v1 PRE GAME CENTRAL

3v1 PRE GAME FINISHING (Central)

Three lines and one defender

Play begins with any one attacking players. One player is the defender. Play is live when the defender plays back to any of the three attacking players who try to go 3v1 to goal. 

If a Player that shoots the ball becomes the defender. If defender steals the ball, the player that gave possession away becomes the defender. Designate new defender as needed

Defender joins attacking lines after play is completed