Football/Soccer Session (Academy Sessions): 13-1-23 Quickness exercise in 3 different variations with final ''sprinting action'' (Start Time: 2023-03-13 10:00:00)

Screen 1 (10 mins)

⚽Practice Organization

• A quickness exercise that trigger the fast twitch muscle cells of the players and prepares the for the upcoming speed related objectives
• Players are divided into 3 groups and execute each 1 minute and 25 seconds on each stage 

⚽Key Coaching Points

• We have 3 stages, a hoop one, a mini hurdle one and a lateral stick action line
• We keep for 1 minute and 25 seconds on each stage
• We execute each stage in a clock wise sequence
• At the first stage(mini hurdles), all players have to execute hops over the hurdles without making a double landing
• Movement has to be lateral an frontal
• After each stage there is running part of 12 meters(75-85% of maximal running speed)
• At the hoops we want single step and quick forward movements
• At the final stage players execute quick feet pass and by the instance that they reach the last triple lateral sticks, they have to choose with side they prefer to move(either leftwise or rightwise)
• Rest between each stage when players switch can be 1:00 minute