Football/Soccer Session (Moderate): Comprehensive Warm up + Band activation

Screen 1 (20 mins)

Bands

• Single let step outs 10-12 reps
• Standing hamstring curls 10-12 reps
• Straight leg kick out in front 10-12 controlled reps
• Inner thigh activation (side foot simulation) 10-12 reps
• Hamstring straight back leg 10-12 
• Groin open/close lying down heels behind bum 10-12
• Lying groin open/close straight leg 10-12
• 6 walk ins, 6 walk outs.

Dynamic Activation 50-60% effort

·       Light Jog x 2

·       Arm Circles skipping

·       Arms alternating skipping

·       Body twists skipping

·       One knee up (both Knees)

·       Heels

·       Open Gates

·       Close Gates

·       Kick out to side

·       Kick across body

·       Kick behind

·       Knee up – Kick forward

·       Kick up straight leg

·       Front lunge – body twist

·       Side steps – side lunge

·       Walking calf stretch

Static Stretching 3 mins

·       Players own. Check in with players, confirm numbers, adjust sessionin head to suit.

Increase heart rate – 80% effort

·       Jockey forward

·       Jockey backwards

·       Headers

·       Up and around

·       Shoulders

·       4 shuffles to sprint x 2

• Lean to sprint x 2
  
• Slow-mo to sprint