Football/Soccer Session (Academy Sessions): U16, Week 15, Session 2, Agility
Premier Users' Club
Sports Science
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1. 2 teams - players jump 2 foot through hurdles three times. Emphasis on landing mechanics into athletic stance at match related pace. Then players run through single foot for three. Finally, 2 players run through opposite hurdles to meet in middle at cone, assume athletic position and wait for command to sprint to left/right cone as quickly as possible (x3).
2. Mirror bounds - players build on bounding drills from previous sessions by getting into pairs beside 2 cones. Player 1 is to the bound between cones with player 2 mirroring landing and holds. Emphasise changing feet, jumping from right foot to land on right foot etc, vary hold times. Players complete 20 seconds of mirroring before swapping over x 3 with 20 seconds rest in between each set.
3. Hurdle jumps: players are to jump two footed through first 2 saggital hurdles, followed by right lateral jumps x 2, saggital x 2, left lateral x 2 finishing with saggital x 2. This is completed 3 times by each player. Then, players are to run through hurdles, emphasising high knees and arm action to facilitate movement. (x 3).
4. 20 yard relay sprints x 3 - 10 press ups for losing team
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Dynamic Warm Up
Jog--Weave --Low Skips--High Skips--Jockey Forwards--Jockey Backwards--Carioca--High Knees-- Heel Flicks--Open Gate--Close Gate
Lunges (frontal + lateral) -- Quad stretch + Squats x 2
--Hand Walks--Leg Swings--Lateral Leg Swings--Knee Drives