Football/Soccer Session (Academy Sessions): U14 Warm up Week 15, Session 1, Single Leg Efficiency 4 SW

Warm Up

Grid size

20x20m

Challenge

Warm Up

1.

Moving around the grid, moving arms around in circles etc.

Introduce the balls

Each exercise performed - 2 sets of 8 (on each leg where applicable)

1. Calf raises

Passing the ball with their hands to each other

2. Linear Lunges

Passing the ball with little volleys

3. Lateral Lunges

Passing the ball with half volleys

4. Squats

Passing the ball with knee volleys

5. Leg Swings (forward)

Passing the ball with little headers

6. Leg Swings (sideways)

Passing the ball on the floor (two touches)

S&C

In 3's - one works, one feeds, one volleys.

Single leg balance - playing volleys. Worker does 5 hops on each leg then jogs on spot.

Numbers game (keep them moving).

Dynamic single leg balance - lateral hop to play volley (5 each leg). Worker repeats as before.

Numbers game (keep them moving).

2.

Shuffles round the grid.

Run forwards, shuffle sideways, run backwards, shuffle sideways back to start.

SPEED

Learning Outcomes

Dynamic warm up differently.

Dynamic single leg balance - more performance related - same coaching points as previous sessions.

Speed and agility for final drill (2.).