Football/Soccer Session (Academy Sessions): 1st Team - Pre Season - 15/16 - Session 4 - 04/07/15

Pro-Club: Gap Connah's Quay Nomads

Jay Catton

Profile Summary

Name:	Jay Catton
City:	Connah's Quay
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Football/Soccer Session Plan Drill (Colour): Activation and Warm Up

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Activation and Warm Up (15 mins)

Session Area

Circle area

Set Up

All players in circle together going through core movements

10 x back rolls knee to chest

10 x scorpion back stretch

10 x on knees opposite hand and leg out (stabilisation across the hips)

3 x plank holding for 10 seconds

10 x 6 inches - leg into chest and switch - slow movement

4 x push ups - tighten glutes when doing so

6 x once 1 leg and straight for 5 seconds

On knees - knee to chest and kick out

Stabilisation exercises

Standing - lift one knee up - close eyes for 5 seconds x 3 each leg

Balance on one leg - gentle squat - 5 x each leg

Standing straight - turn and squat x 10

Hamstring stretch partner holding back of legs x 3 reps right up

Dynamic movement

Using hurdles - 4 hurdles per group

Hurdle Walk - knee up and over, trailing leg follows in sideway movement

Two forward - One back

Opening the gate

Closing the gate

Side Leg Swings

Football/Soccer Session Plan Drill (Colour): Posession Speed Work

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Posession Speed Work (15 mins)

Session Area

3/4 pitch with teams split into three sides.

1:30 work rate with one of the sides chasing for ball posession.

30 second change over for each side.

2 Reps per side to complete a set.

2 minutes recovery after 1st set.

Challenges

Goal for each time chasing team touches the ball.

Ensure all players press together as unit and emphasise the competition.

Football/Soccer Session Plan Drill (Colour): 3 Sided Posession Drill

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3 Sided Posession Drill (20 mins)

Session Area

20x20 grid areas either end with team of yellows one end and green other end.

6 red defenders in middle 40x40 yard zone.

Set Up

Yellow team start with the ball and 2 red defenders enter to win posession.

Yellows if make five passes can clip ball over to greens to score.

Four reds who are not involved must stay in 40x40 middle zone. Must stay in 20x20 area closest to game that ball is in.

Once yellows score and ball transfered to greens two different reds sprint to defend and next four also sprint to take up possitions in closest 20x20 middle zone.

Defending teams in for 3 minutes each with one minute recovery.

Progression that once team gives ball away they automatically become defending team.

This will also be 3 minutes per set with 1 minute recovery. 3 sets in total.

Ensure again goals are kept for each team who plays ball across and scores.

Football/Soccer Session Plan Drill (Colour): Aerobic Drill

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Aerobic Drill (40 mins)

Session Area

Numbers dependant 8v8 18 yard box to 18 yard box. Full width.

Set Up

Sides set out in set formations 4-3 formation (no forwards)

Sides when out of posession must press high.

Player must change possition in all of the three 10 minute games. Player can't play in the same possition more than once.

Coaches stood at side of pitch with footballs ready to serve. No throw ins, goal kicks, or corners ensuring no rest periods during exercise.

Key Points

3 x 10 minute games

1 minute 40 seconds recovery following each game. (PROGRESSION FROM SESSION 1 and 2 2 MINUTE RECOVERY, to 1 MINUTE 40 SECONDS TO 1 MINUTE 30 SECONDS)

Teams will rotate to ensure all sides face each other

2 Minute Extreme Work - For a team to score all players must be in final third. (PROGRESSION AGAIN FROM SESSION 1 AND 2 AS NOW ALL PLAYERS HAVE TO PLAY IN A BOX TO BOX MANNER ENSURING EVEN MORE EMPHASIS ON AEROBIC WORK AND SPEED ENDURANCE.)

Following feedback from previous 2 session defensive players did the most work so change in shape having no forwards will ensure even more work done on speed endurance.

Football/Soccer Session Plan Drill (Colour): Cool Down and Recovery

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Cool Down and Recovery (15 mins)

Session Area

Two L shapes. Players split into two groups. Dynamic movement on the way out and gentle skip on the way back.

If to many players simply set out 20m straight - out dynamic movement way back gentle skip.

Gentle Dynamic movements at steady pace followed by floor based static stretching

Vital in order to dispurse lactoic acid and decrese chances of DOMS (delayed onset of muscle soreness).

Dynamic Movements:

Over the gate

Open the gate

Side Steps

Hand Tap

Lunge Walk

Kick Out

Hamstring Sweep

Players again in circle for static stretches all floor based including:

Roll Back

Knee to Chest

Back Twist

Groins - feet together

Pretzel

Lying Quad

Hip Flexor (Hands on hips)

Hamstring

Abductors (elbows to ground and leg out to side)

Calf stretch and calf cycles

Cycling

Most importantly decrease risk of injury over pre season and whole season campaign.

All Players then to do ice baths - 3 minutes straight

Protein shake to be taken on board within 10 minutes of finalising session.