Football/Soccer Session (Difficult): Progressions and High Pressure Game-RHS 23/24 #1 (Start Time: 2023-11-06 19:15:00)

FIFA 11-Modified (15 mins)

Step 1-Jogging: 

Team splits into jogging lines. One half jogs up, waits, and the second group jogs up. First group goes while the second group waits. Both groups should be in sync and rythm with each other. Everyone stays together in a line. 2 sets (one set is up and back)

Step 2-Hip Out: 

Same two groups, jog up to each cone, rotate hip out and then proceed to the next cone. Jog back on the outside once the last cone set is achieved. Again, both groups' players stay in sync with each other. 

Step 3-Hip In: 

 Same two groups, jog up to each cone, rotate hip in and then proceed to the next cone. Jog back on the outside once the last cone set is achieved. Again, both groups' players stay in sync with each other. 2 sets

Step 4-Circle Shuffle: 

Players jog up to each cone, side shuffle inside and around their partner player and back out. Players repeat until they complete the last set of cones. Jog back on the outside of the cones. 2 sets

Step 5-Shoulder Contact:  

Players jog up to each cone, side shuffle inside and launch sideways and up toward their partner player's shoulder and then side step back out and up to the next cone set. Players repeat until they complete the last set of cones. Jog back on the outside of the cones. 2 sets

Step 6-Quick Forward & Backward: 

As a pair, run quickly to thesecond set of cones thenrun backward quickly tothe first pair of cones,keeping your hips andknees slightly bent. Keeprepeating the drill, running two cones forwardand one cone backward. Remember to takesmall, quick steps. 2 sets

Step 7-Running Across the Pitch: 

Run across the pitch, fromone side to the other, at75-80% maximum pace.2 sets

Step 8-Running/Bounding: 

Run with high boundingsteps with a high knee lift,landing gently on the ballof your foot. Use anexaggerated arm swing foreach step (opposite armand leg). Try not to let yourleading leg cross the midline of your body or letyour knees buckle inward. Repeat the exerciseuntil you reach the other side of the pitch, thenjog back to recover. 2 sets

Step 9-The Bench:

Starting Position: Lie onyour front, supporting yourforearms and feet. Yourelbows should be directlyunder your shoulders.Exercise: Lift your body up,supported on yourforearms. Pull your stomach in and hold theposition for 20-30 seconds. Your body should bein a straight line. Try not to sway or arch yourback. 3 sets

Step 10-Jumping:

Starting Position: Standwith your feet hip-widthapart. Place your hands onyour hips if you like.Exercise: Imagine that youare about to sit on a chair.Bend your legs slowly untilyour knees are flexed to approx. 90 degrees andhold for 2 sec. Do not let your knees buckleinward. From the squat position, jump up as highas you can. Land softly on the balls of your feetwith your hips and knees slightly bent. Repeatthe exercise for 30 sec. 2 sets

Step 11-Running Plant & Cut:

Jog 4-5 steps then plant onthe outside leg and cut tochange direction.Accelerate and sprint 5-7steps at high speed (80-90% maximum pace)before you decelerate anddo a new plant and cut. Do not let your kneebuckle inward. Repeat the exercise until youreach the other side, then jog back. 2 sets

Progression 2 (10 mins)

Outside to player 1, bounce back to outside

Outside to 2

2 to 1

1 then plays it out

High Pressure Game (35 mins)

Three teams of four different colors. Two teams are in possession on offense, while the third team is in a high pressure diamond (roughly 3 to 7 yards apart from each other. Part 1-High Pressure team goes for 2 minutes each. Offensive team tries to close off each passing gate and make the goal live. Once all three gates are closed, the team must progress to the goal. The gates reset each time possession is gained by the high pressure team. Part 2: Same game, but whatever team is responsible for turning over the ball becomes the high pressure team. Nearest player to the ball pressures and the other three support and cover. The point always represents the 9 and the back always represents the 6. Communication, discipline, and shape is key. The goal is to force the area by closing space on the opponent.