Football/Soccer Session (Moderate): Monday night fitness 29th June

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Am-Club: OSU Force Academy / Dallas Texans

Simon Wilshaw, Adult Member

Profile Summary

Simon  Wilshaw
Name: Simon Wilshaw
City: OTTAWA
Country: Canada
Rank: Elite – 0 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Anaerobic Runs

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Football/Soccer Session Plan Drill (Colour): Anaerobic Runs
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Anaerobic Runs (15 mins)

Anaerobic Runs

Group Divided into 5

Work in Waves 1 work 4 Rest Ratio

Distances 60 Yards

30 Yards

Players Complete

10 X 60 Yards

10X 30 Yards

6 X 60 Yards

Heart rate 80/90% Max heart rate


Football/Soccer Session Plan Drill (Colour): Agility stations/circuits

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Football/Soccer Session Plan Drill (Colour): Agility stations/circuits
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Agility stations/circuits (20 mins)

        1 2 3 - stay on station for 60 seconds then move on to next one.

1 = ladders - quick feet., use arms to create momemutm, fast feet to get through ladders.

routines - 1 in each then 2 in each

2 = Hurdles - Running style - high knees use arms to power though (opposite arm opposite leg)

routines - 1 in each 2 in each

3 = Hexagons - Balance - jump amd land off 1 leg - use arms to help push off and help balance when land - hold for a second before moving on to next hexagon.

routines - Jump forward jump backwards.

4 = Combination of Agility Balance Co ordination Speed 4 - 6 reps

Start in hexagon, jump diagonally forward and hold, jump back to start point REPEAT, then it is 1 foot in each ladder, when you come out of the ladder you sprint up to central pole, when you get there you will move laterally to left,once by that pole now go laterally right all the way across to far side,once by this pole you go laterally back to central pole, from there you sprint out to start.

on next go jump diagonally to other side

5 = Combination of Agility Balance Co ordination Speed

Start inbetween hurdles, jump over and back, now jump over and back other hurdle, when you land sprint through ladders (1 foot in each) as you leave sprint to poles, now we dodge in and out of poles, as we leave we now sprint towards hexagons (the hexagons are stride lenght away) we jump forward and through landing on 1 foot and push off, when we come out of last hexagon we sprint through gate to end.


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