Football/Soccer Session (Moderate): agility, balance and co ordination (wingers & goal keepers)

15 mins (15 mins)

Organisation

Players: 6

Area: 2, 10 x 10 meter's boxes

Equipment: cones and balls

Time: 15mins, 20 second's p/rep

work to rest ratio: 1:3

Timeline of session

- The player will start with the ball at the first cone

- He will then have to dribble with the ball at as fast pace as possible in and out of the cones

- Once they have reached the last cone they must then do the same coming back

- To make sure they are changing directions at a good speed which is working on their agility the have 20 seconds to get to the end and back

- When the player then comes back with the ball the next player then goes

- They will repeat this and will have 5 minutes of agility work each

Progression - add more cones to dribble through

Condition - they can only use one foot to dribble the way to the end cone and then the opposite foot on the way back

rationale

I set this session out to develop various skills in each drill. For example, in the first drill the players had to dribble in and out of cones at a fast pace while maintaining control of the ball, keeping balance and doing this in 20 seconds so the pace is maintained throughout. This meant the players where developing agility because agility is “the ability to move and change direction and position of the body quickly and effectively while under control”. Elizabeth Quinn (2016). And balance is “the ability to stay upright or stay in control of body movement”. Robert Wood (2010). while acting out game like scenarios.

The second session I set out was for the players was to play a role of a goal keeper role developing agility, balance and co-ordination. They would develop the agility as they would have to run to the one cone and then change direction and run to the other cone and change direction again to run back to the middle where the player would have to save the ball that is being shot into the goal behind him, this was training co-ordination as co-ordination is “the ability to control the movement of the body in co-operation with the body's sensory functions e.g. catching a ball (ball, hand and eye co-ordination)” BrianMac Sports Coach (2017).

Agility, balance and co-ordination is important within football as football constantly involves movement in different directions at high speeds, being able to use both feet and co-ordination to be able to control the ball or hand eye co-ordination for a goal keeper to be able to stop the ball from going in and balance as it is clear the better football players in the world have very good lower centre of gravity. All these skills are used constantly in a game of football by all positions in different ways and crucial to a high standard of football.

BrianMac Sports Coach (2017) Agility. Available at: https://www.brianmac.co.uk/agility.htm (accessed: 10/01/2017)

Elizabeth Quinn (2016), What is the Definition of Agility in Sports and Physical Fitness? Available: https://www.verywell.com/understanding-agility-in-sports-3120338 (accessed: 11/01/17)

Robert Wood (2010), Fitness and Balance and Coordination, (Access Date: 10/01/17) Webpage URL: http://www.topendsports.com/fitness/balance.htm