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