Football/Soccer Session (Academy Sessions): pool strength and power

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Challenge

•Players must ensure they have completed a thorough warm-up prior to beginning this session.

•Players work almost maximally throughout the session.

•Players pair up and position themselves in the pool submerged to their waist and take it in turns to perform the following exercises:

oTuck jumps (Arms above head).

oLunge jumps (Arms above head).

oLunge jumps with a trunk twist.

•The work to rest ratio should be 1:1.

•Players should perform 10-30 repetitions.

•Players should complete 1-3 sets.

•Other exercises to develop muscular strength include:

oCycling (Holding onto the side).

oStraight leg raise (Holding onto the side).

oStraight leg crossovers (Holding onto the side).

•Players work for approximately 20-60 seconds.

•The work to rest ratio should be 1:1/2/3 depending on the physiological capabilities of the players.

•Players should perform 4-12 repetitions.

•Players should complete 1-3 sets.

Learning Outcomes

Technical

Tactical

Physical

Mental

Social