Football/Soccer Session (Academy Sessions): Hurdles - Leading and Trailing Leg Skill Development

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Pro-Club: Glasgow Clyde College

Isla Ramsay, Adult Member

Profile Summary

Isla Ramsay
Name: Isla Ramsay
City: Glasgow
Country: United Kingdom
Membership: Adult Member
Sport: Football/Soccer

Description

Aim: To help the client group develop leading and trailing leg skills for the hurdles.

Objectives:

1.      By the end of the session, you should be confident with which leg is your leading leg.

2.      By the end of the session, you should have an understanding of the technical skills for the hurdles.

3.      By the end of the session, you should have developed your hurdle technique.

Venue: Dennis Donnelly Park

Client Group: 16-25 year olds, beginner level, mixed sex.

Equipment: Lesson plan, 5 cones, 4 hurdles, timer.


Football/Soccer Session Plan Drill (Colour): Warm up

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Football/Soccer Session Plan Drill (Colour): Warm up
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Warm up (5 mins)

Organizational / Instructions


Dynamic stretching and exercises. 2m apart.

Coaching Points 

  • Half jacks
  • Arm + torso twists
  • Seated hip rotations
  • Arm circles (big to small)
  • Heel kicks
  • Opening the gate
  • High knees
  • Leg swings (Forwards and backwards)
  • Half jacks

Progressions / Adaptations

Pick up pace to push yourself.

Slow down the pace if needed.


Football/Soccer Session Plan Drill (Colour): Technical Skill

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Football/Soccer Session Plan Drill (Colour): Technical Skill
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Technical Skill (5 mins)

Organizational / Instructions

Area 1:

4 hurdles in line evenly spaced. 5 people.

Area 2:

5 cones in hexagonal pattern. 5 people. 

Coaching Points

Area 1:

Start with walk. 1 person completes 1st round alone. 2nd round, next person goes when 1st clears 2nd hurdle and so on.

  • Walk towards hurdle.
  • When close, bring rear leg up + forward over hurdle. 
  • With lead leg, raise knee up andextend parallel to floor.
  • Thrust lead leg past the hurdle as youpass over.
  • Pull rear leg up at theknee and turn foot outward.
  • Clear the hurdle, pull  rearleg in towards bum then swing around + forwards.
  • Bring lead leg downwards onto floor+ upon impact, swing opposite arm backwards to pull rear legforwards.
  • Walk/jog away from hurdle.
Alternate legs to find preferred lead leg.

Area 2:

1st person completes A-B, onto B-C, 2nd person does A-B, then 3rd, 4th & 5th. 
  • A-B = skipping A's - hop from foot to foot, drive knee up, keep close to body and bum.
  • B-C = opening the gate, slow-medium pace.
  • C-D = skipping B's - hop from foot to foot, extend lead leg out as if going over a hurdle.
  • D-E = fast feet, medium pace.
  • E-A = skipping C's - hop from foot to foot, bring rear leg up close to body as if going over a hurdle.

Keep going until time is up.

Progressions / Adaptations

Area 1:

When comfortable with lead leg, pick up pace. do not run yet.

Lower hurdle height if needed.

Bring up hurdle height if needed.

Area 2: 

Do not extend leg out as far or drive knee up as high.

Add in an extra hop/jump. 

Increase pace.


Football/Soccer Session Plan Drill (Colour): Technical Skill with Progression

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Football/Soccer Session Plan Drill (Colour): Technical Skill with Progression
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Technical Skill with Progression (5 mins)

Organizational / Instructions

Area 1:

4 hurdles in line evenly spaced. 5 people.

Area 2:

5 cones in hexagonal pattern. 5 people.

Coaching Points

Area 1:

Controlled run to hurdle. Complete set one at a time.

  • Controlled run to hurdle.
  • When close, bring rear leg up + forward over hurdle.
  • With lead leg, raise knee up andextend parallel to floor.
  • Thrust lead leg past the hurdle as youpass over.
  • Pull rear leg up at theknee and turn foot outward.
  • Clear the hurdle, pull rearleg in towards bum then swing around + forwards.
  • Bring lead leg downwards onto floor+ upon impact, swing opposite arm backwards to pull rear legforwards.
  • Sprint away from hurdle.

Area 2:

1 person at each cone.
  • A-B = double skipping A's - hop from foot to foot, drive knee up & down twice, keep close to body and bum.
  • B-C = opening the gate, medium pace.
  • C-D = double skipping B's - hop from foot to foot, extend lead leg out as if going over a hurdle, twice then other leg.
  • D-E = fast feet, fast pace.
  • E-A = double skipping C's - hop from foot to foot, bring rear leg up close to body replicating rear leg, twice then other leg.

Progressions / Adaptations

Area 1:

When comfortable with lead leg, pick up pace. 

If not confident with it yet, take your time.

Lower hurdle height if needed.

Bring up hurdle height if needed.


Area 2:

Do not extend leg out as far or drive knee up as high.

Add in an extra hop/jump.

Increase pace.

Decrease pace.


Football/Soccer Session Plan Drill (Colour): Cool down

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Football/Soccer Session Plan Drill (Colour): Cool down
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Cool down (5 mins)

Organizational / Instructions


Yoga stretches and poses. 2m apart.

Coaching Points

  • Mountain pose
  • Reach for the sky
  • Forward fold
  • Rear lunge arms up (swap legs)
  • Downward dog
  • Cobra
  • Downward dog
  • Reach for the sky
  • Mountain pose

Progressions / Adaptations


Take your time, its a cool down!


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