Football/Soccer Session (Academy Sessions): B - Licences Damian F 14-03

Warm-Up (FIFA 11) (10 mins)

WARM UP I PREPARE TO PERFORM  Before Every Training + Match – 8-10 minutes (Complete all Exercises)

RUNNING STRAIGHT AHEAD The course is made up of 6 to 10 pairs of parallel cones, approx. 5-6 metres apart. As a pair, jog together from the first pair of cones to the last pair of cones. On the way back, you can increase your speed progressively as you warm up. 2 sets.

RUNNING CIRCLING PARTNER Run forwards as a pair to the first set of cones. Shuffle sideways by 90 degrees to meet in the middle. Shuffle an entire circle around one other and then return back to the cones. Repeat for each pair of cones. Remember to stay on your toes and keep your centre of gravity low by bending your hips and knees. 2 sets.

RUNNING BUILDING SPEED Run across the pitch, from one side to the other, at 75-80% maximum pace. 2 sets

RUNNING HIP OUT Walk or jog easily, stopping at each pair of cones to lift your knee and rotate your hip outwards. Alternate between left and right legs at successive cones. 2 sets

RUNNING SHOULDER CONTACT Run forwards in pairs to the first pair of cones. Shuffle sideways by 90 degrees to meet in the middle then jump sideways towards each other to make shoulderto-shoulder contact. Note: Make sure you land on both feet with your hips and knees bent. Do not let your knees buckle inwards. Make it a full jump and synchronize your timing with your team-mate as you jump and land. 2 sets.

RUNNING BOUNDING Run with high bounding steps with a high knee lift, landing gently on the ball of your foot. Use an exaggerated arm swing for each step (opposite arm and leg). Try not to let your leading leg cross the midline of your body or let your knees buckle inwards. Repeat the exercise until you reach the other side of the pitch, then jog back to recover. 2 sets

RUNNING HIP IN Walk or jog easily, stopping at each pair of cones to lift your knee and rotate your hip inwards. Alternate between left and right legs at successive cones. 2 sets.

RUNNING QUICK FORWARDS & BACKWARDS As a pair, run quickly to the second set of cones then run backwards quickly to the first pair of cones keeping your hips and knees slightly bent. Keep repeating the drill, running two cones forwards and one cone backwards. Remember to take small, quick steps. 2 sets.

RUNNING PLANT & CUT Jog 4-5 steps, then plant on the outside leg and cut to change direction. Accelerate and sprint 5-7 steps at high speed (80-90% maximum pace) before you decelerate and do a new plant & cut. Do not let your knee buckle inwards. Repeat the exercise until you reach the other side, then jog back. 2 sets

Transition Press & Delay Game (25 mins)

Organisation

• Area: 60m x 40m field, split into two equal halves (zones).

• Two teams: Red vs Blue.

• Each half starts with 4 defenders vs 3 attackers.

• Two goalkeepers positioned at each end or the coach can serve the starting ball.

• Each defending team also has two wide support players (left back & right back) who can join the attack when their team gains possession.

Example structure per zone:

• Defending team: 4 players

• Attacking team: 3 players

• Support players: 2 wide players who can overlap once the ball progresses.

Run multiple grids if numbers require (e.g., with larger squads).

Objective

Develop players’ ability to:

• Press quickly and apply pressure on the ball

• Delay attacking progression

• Transition quickly from defence to attack

• Create attacking overloads

How the Drill Works

• The coach or goalkeeper starts play by serving the ball to the defending team.

• The defending team attempts to play forward into their attacking zone to their three attackers.

• Once the ball enters the attacking half:

  • The defending team can join the attack with their two wide support players, creating an overload.

• The opposing defenders aim to:

  • Press quickly

  • Delay forward progression

  • Intercept the ball if possible.

• If the defending team wins the ball, they immediately transition and play forward to their attackers, creating a 3v2 attacking opportunity.

• The two defenders must delay the attack long enough for their wide defenders (left and right backs) to recover into position.

Play continues for a set time or until a goal/turnover occurs, then reset.

Coaching Points

Out of Possession

• Immediate pressure on the ball.

• First defender arrives quickly within 1 metre.

• Delay rather than diving in.

• Force play away from central areas.

• Defensive players communicate and stay connected.

Defensive Transition

• React quickly when possession is lost.

• Delay the counter attack.

• Protect central areas and slow the attack until teammates recover.

In Possession

• Quick forward transition.

• Use wide support players to create overloads.

• Look for fast combinations and forward runs.

• Exploit moments where defenders are outnumbered (3v2).

Progressions

• Limit attackers to two touches.

• Require a minimum number of passes before entering the attacking half.

• Add a time limit (5–6 seconds) for the attacking team to score after winning possession.

• Allow recovering defenders to fully transition back into the zone.

Key Session Theme

Press → Delay → Regain → Transition Forward

Players learn to:

• Close space quickly

• Slow attacking play

• Win the ball

• Exploit overloads in transition