Football/Soccer Session (Moderate): Cross Run
Profile Summary
| Name: | FC Stars Dave Noel |
|---|---|
| City: | CentralMassachusetts |
| Country: | United States of America |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
Description
This is an excellent speed slalom course that progresses from dynamic movement to straight-line running to shuffle runs. Progression 2 adds a ball and technical ball work. Progression 3 adds a finishing element to corners or small goal or additional set of cones. Shots must be to corners and not released before finish gate.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Running no ball (10 mins)
Movement Patter:
- #1 High Knees (alternate dynamic movements each rep. high knees, butt kicks, sideways high knees)
- # 2, 5, 7 is straight line running (sprint)
- #3 turn at blue center cone side to side shuffle around blue outside cone
- #5 is a straight line sprint ro opposite side blue cone (#6 spot)
- #6 is side to side shuffle back AROUND central cone then a straight line spint THROUGH gates #7.
Repetitions with no ball:
- Day 1: 3 reps with 60 sec. recovery between reps
- Day 2: 5 reps with 60 sec. recovery between reps
- Day 3: 7 reps with 90 sec. recovery between reps
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Dribbling w/ ball (10 mins)
Movement Patter:
- #1 tow taps/foundations forward (alternate on reps sole taps, side to sides)
- # 2, 5, 7 is straight line dribbling
- #3, 4, 6 turn with rotation move or change of direction (all blue cone points)
- back AROUND central cone then a straight line spint THROUGH gates #7
Repetitions with ball:
- Day 1: 3 reps with 60 sec. recovery between reps
- Day 2: 5 reps with 60 sec. recovery between reps
- Day 3: 7 reps with 90 sec. recovery between reps
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Dribbling w/ ball and finish (10 mins)
Movement Patter:
- #1 tow taps/foundations forward (alternate on reps sole taps, side to sides)
- # 2, 5, 7 is straight line dribbling
- #3, 4, 6 turn with rotation move or change of direction (all blue cone points)
- back AROUND central cone then a straight line sprint THROUGH gates #7
- Finish with shot on goal, placed to low corners. Do not shoot before finish gate.
* TIP: place object in the middle of the goal to avoid this during shot.
Repetitions with ball:
- Day 1: 3 reps with 60 sec. recovery between reps
- Day 2: 5 reps with 60 sec. recovery between reps
- Day 3: 7 reps with 90 sec. recovery between reps
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