Football/Soccer Session (Moderate): U15 Interval Runs: Christmas Break Training program

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Pro-Club: Glasgow Clyde College

Ciaran Carmichael

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Ciaran Carmichael
Name: Ciaran Carmichael
City: Glasgow
Country: United Kingdom
Membership: Adult Member
Sport: Football/Soccer
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Football/Soccer Session Plan Drill (Colour): Interval runs

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Football/Soccer Session Plan Drill (Colour): Interval runs
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Interval runs

Notes: 

  • Use one half of the football pitch as shown in the figure. If you do not have access to a pitch, mark out a 50yard x 50yard square on a flat ground and use that. 
  • Sprint diagonally across the pitch, followed by a slow jog for recovery across the width of the pitch, and then immediately start the next sprint, before another recovery jog. 
  • Reps & Sets: 8 reps x 2 sets. Take 4 mins of rest between sets. 
  • Sprint with intensity, focus on breathing and recovering well during the jog!


Football/Soccer Session Plan Drill (Colour): Diagonal Sprints

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Football/Soccer Session Plan Drill (Colour): Diagonal Sprints
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Diagonal Sprints

Notes:

  • Use cones/ any other objects to mark out an area as shown in the diagram. 
  • Sprint diagonally around each of the markers, until the last one, and walk back to the starting mark as recovery.  After completing one set, run in the opposite direction, i.e., use the other side. 
  • Reps & Sets: 4 reps x 3 sets each side. Take 3 mins of rest between sets.
  • Sprint hard, don't take too long to walk back.

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