Football/Soccer Session (Academy Sessions): Session 5 - Uefa C.

Circle Warm Up (10 mins)

Method:

Coach in the middle with players around in a circle.

Coach calls out different warm ups and players perform these moving in and out from coach.

Warm up jog X2

Heel touches X2

High knees X2

Arms back, Front and Clap X2

High Kicks X2

Truck Twists X2

Cariocas X2

Players then move into stretch's on the spot.

Coaching Points:

8v6 pink team look to attack introducing third man runs. (15 mins)

Method:

Low block green team defend all attempts attack by pink in units.

8v6 - half pitch or set to age group - 3 gates one end for green look to dribble thru to score.

Game starts by coach playing too 6 or 8 who are allowed attack using their  width.

Green look to shift as units to close out the attack from width.

Let free play develop then stop play and talk with pink using following tactic to attack.

When attacking  wide look to run the line or cut thru the FB and CB. 

When our 7 or 9 attack wide. Our team look to shift while staying alert to enter space given up.

Our 9 looks to engage the CB on the wide attackers side while our 10 looks to enter space that our 7 or 9 plays too and our 10 looks to shoot first time or play in our no 9 who should of moved to receive off the shoulder of closest defender.

If Green team overturn the ball they can try complete phase to finish by dribbling thru any of the gates.

Coaching Points:

Awareness - composure - teamwork - Understanding.

Did we achieve the outcome as set ?

Warm down. (5 mins)

Method:

Warm down starts with a jog across pitch and back to box for Stretch's.  

Start warm down with jog across pitch A.

On jog back: B -

SKIPPING - Skip while moving forward and swinging your arms in forward motion. (circular).

High Knee jogging - While jogging , stop on the spot for about 10 seconds and perform knees up, so that your thighs reach a 90-degree angle with your body.

Torso twists - When jogging again stop on spot and perform 15 seconds of rapid torso twists from side to side. Make sure you maintain a steady rhythm and keep your arms completely loose.

Once your heart rate has slowed to something near its normal level, you should immediately start some stretching exercises.

Hamstring stretches - 

Start with your feet a shoulder’s width apart. Interlace your fingers behind your back, and slowly bend forwards whilst keeping your legs straight. Try to tuck your chin in as near to your knees as you can, and bring your hands above your back. Hold this for two or three seconds, and then slowly return to your starting position.

Calf stretches - 

Find a wall or a teammate to lean on, and then stand at arm’s distance. Lunge forward with your left leg, so it is slightly bent, and stretch your right leg behind you (keeping it straight). Your right heel should be pressed into the ground. Hold this stance for around 20 seconds, and then switch legs. Repeat this five times to give your calves a great warm-down.

Quad stretches - 

Start with your feet three or four inches apart, and bring your left leg behind you - taking hold of it with your left hand. Keeping your back straight, gently pull your foot into your gluteal muscles. Slowly return your left foot to the ground, and repeat the exercise with your right foot.

Lower back stretch's -

 Lie on your back with the soles of your feet on the floor and your knees bent. Very slowly lower both knees to the right while keeping the rest of your body perfectly still. With your right hand, gently pull your thighs towards the ground, and stretch your left arm out behind you. You should feel a stretch through your side and lower back. Then simply swap sides and repeat the exercise from scratch.

Warming down after every match and training session is essential during a busy season, as it keeps you supple and free from stiffness the day after exercise. 

Performing these warm-down routines after every session should help you to be in the best possible shape when match days arrive