Football/Soccer Session (Academy Sessions): U16s, Week 28, Session 1, Strength Speed

Screen 1

Grid size 20x20m

Learning Outcomes

Strength/Speed- rate of force development

1.) General Warm Up

Lateral step over cones with a inside volley 5 each leg and switch

In pairs squat 10reps

Lateral step over cones with a volley through the laces 5 each leg and switch

In pairs squat 10reps

Lateral step over cones with a chest and volley 5 each leg and switch

In pairs lunges 10 el

Lateral step over cones with a chest knee and volley 5 each leg and switch

leg swings 8el

lateral leg swings 8el

knee drives 8 el

inchworms

2. Jump Mechanics (coaching points triple extension and ankle, knee and hip alignment)

2-2, 2-1, 1-1, 1-2

3.Maximal effort

In pairs players perform 2x6 two footed jumps, pause in between each jump to ensure its a maximal effort (1:10).

players then get into groups of 4/5 and compete 4 jumps against one another, furthest distance wins a point for the group.

In pairs players perform 2x6 single footed jumps, pause in between each jump to ensure its a maximal effort (1:10).

players then get into groups of 4/5 and compete 4 jumps against one another, furthest distance wins a point for the group.