Football/Soccer Session (Beginner): Ryley Smith Agility Program

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Name:	Amy Mazzella
City:	Shelton
Country:	United States of America
Membership:	Adult Member
Sport:	Football/Soccer

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Description

This is just some basic ladder and cone drills that can help with his agility, explosiveness and will help build strength and power in his legs.

Football/Soccer Session Plan Drill (Colour): ladder work

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ladder work

Ladder work with different movement patterns.

- The benefit of ladder work is getting players used to being on their toes and adjusting their feet at speed. There are many scenarios in a game where players needs to adjust their feet and take smaller and sharper steps in order to change direction or speed.

- Examples of this would be a goalkeeper moving across the goal, a player defending in a 1v1 situation or a striker adjusting their feet for a shot.

- You can perform these in a certain amount of reps (etc 5 times each) or for a timed period (2 minutes work, 30s rest). personally I find the reps better for working on technique while timed is better for working on speed and fitness.

(1) - Slalom - Player will start on the left side of the ladder with two feet outside. They begin by moving the near foot (right) inside the ladder with the outside foot (left) following after, both feet should now be inside of the ladder. They now step out on the other side of the ladder with the right foot first and then their left. Now the player should be standing with both feet outside the ladder. They repeat this at the next gap but with the left foot going in first as this is now the nearest to the ladder.

(2) - Straight through - This one is quite simple, the player runs straight through the ladder.Both feet must be inside each gap of the ladder at some point.

(3) - Side shuffles - The player now faces to the side as shown in the diagram. Similar to #2, both feet must be inside each gap at some point. The leading foot enters the gap first followed by the back foot. switch sides on the way back.

(4) Inside Foot - Player faces forward as shown in the diagram. Here only one foot enters the ladder and this is the foot closest to the ladder. The outside foot is used to step forward while the inside foot in going in and out of the gaps in the ladder. Switch feet going back.

Football/Soccer Session Plan Drill (Colour): cone work

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cone work

Cone Work

You can almost do everything you can do with ladders, with cones. Cones are also more diverse and be used to create "Game realistic Movements". All of the above are movement would be made in a game so is beneficial in terms of speed and agility, but more importantly, is beneficial for injury prevention. You can adjust the distance of the cones based on how much you want to work the player.

(1) - Slalom - Same principle as in ladder drill

(2) - Change of Direction (Side) - Player begins by making a sharp sprint to the first cone, they then sharply side shuffle to the right until they reach the cone. They then make a sharp sprint forward to the third cone before finally making a sharp side shuffle to the left.

(3) Shuttle Run - Player sprints to the furthest red cone before sharply back pedalling to the nearest red cone. Once they reach the nearest red cone they make a sharp sprint to the yellow cone.

(4) Planting Foot - Player launches themselves using their right leg towards the cone on their left and lands on their left leg with a slight bend in their knee. They hold their landing for 3 seconds. They then launch themselves towards the next cone on their right hand side using their left foot and lands on their right foot with a slight bend in their knee, holding for 3 seconds. They repeat this until they make it to the last red cone to which they then burst into a sprint to the yellow cone