Football/Soccer Session (Moderate): Example pitch session Hamstring 2b - 4 weeks.

Ball Work - Warm Up - low intensity

Low intensity - introduction to Accel/decel work - controlled. 

6 sets - 3 passes both sides per set. 

Forwards backwards movements through the cones with a volley/half volley/pass at a & b. 

3 passes each side - 90s rest. 

Set 2 - lateral movements rather than a back pedal. 

Set 3 - Turn and forwards movements. No back pedal. 

Can add a pass both sides of the cone 'C' as progression to increase ball involvement. 

Agility Endurance

Start at cone at 1. 

Collect ball from first cone at 2, slalom through and leave at the final cone, 

Stride around the corner and into section 3. 

Forwards backwards - diagonal backwards shuttles to each pole (see vid). 

Stride around cone and collect ball at the first cone at 4. 

Slalom through cones  leaving at the final cone. 

Get around cone 5, and repeat same slalom with ball on the way back - leaving the ball at the final cone. 

In the this time do Forwards - diagonal - forwards diagonal. 

Get around the cone. Slalom with ball again at 2 and finish back at 1. 

1 set = There and back. 

Short Runs

10m/20m/30m runs. 

Start walking into a chance of pace. 60-70% max speed efforts. 

Progress to standing start or leaning forwards into run. 

3 runs at each distance. - 30-60seconds between reps as not looking for max velocity.