Football/Soccer Session (Beginner): FC Academy Practice One Running with the Ball

Interval Runs w/ Plyo (10 mins)

Seven7s

Red cone is 7yds from yellow cone and blue cone is 7yds from red cone all in a line.  Players start behind yellow cone, 2 per line.  Task A is completed in the first 7yd interval and Task B is completed during the second 7rd interval. Then players jog back to starting point.  Next player then goes.  

Task A / Task B

Slow run / Medium run  x2

Medium run / Slow run  x2

Medium run / Fast run  x2

Slow run / Fast run  x2

Skip / Fast run x2

Skip for distance / Fast run x2

Skip for height / Fast run  x2

Bunny hop / Fast run x2

Face left shuffle / Face right shuffle  x2

Backwards run / Fast run x3

Juggling Directed (10 mins)

Directed Juggling

Thigh Catch (Left and Right)

Thigh, Thigh, Catch  Right

Thigh, Thigh, Catch  Left

Thigh, Thigh Catch  (Right then Left)

Bounce, instep, Catch (L and R)

Bounce, instep, bounce, instep, Catch (R)

Bounce, instep, bounce, instep, Catch  (L)

Bounce, instep, bounce, instep, Catch   (R then L)

Can anyone go:  R thigh, L thigh, bounce, R instep, bounce, L instep, catch

Can anyone make up a combination at least 4 touches long and then do it?

Cone Races (10 mins)

Cone RacesUsing the same Seven7s grid, form lines behind the yellow cone going toward the red and blue cones.  3 per line, each line is a team.  All teams must do 2 push up consequence after, except first team to complete task.  Reward not punish. 

Do each task a couple of times, one to practice and then a couple to race.  Change teams around if one team is too dominate or too weak.  Pick a couple and progress from less to more challenging.  When they hand off the ball (no passing) they must high five before the next can go.

Right foot only

Left foot only

Inside cut around cones, fast back and hand off the ball.

Outside cuts around cones

Sole rolls around cones

Leave ball at red cone sprint around blue cone and pick up ball on way back.  Variation might be to stop the ball with Low Base Knee or butt. 

First person leave ball at red cone, sprint around blue and back, tag next person who sprints to ball at red cone and takes it to blue cone and then sprints back to tag the last person who must sprint to ball at blue cone then bring it back to finish. 

Same as above but anytime a player isn't running with the ball, they have to bunny hop with feet together.  (any light plyo/movement training)

Other variations include adding two cones between the red and blue  to slalom and sprints between the yellow and red.

Double step on turn at the red cone and single at the blue.  (any 180 degree turn)

1v1-2v2 Full Demands

Full Demands

1v1 2x 10yd x 12yd grid 3yd zones at the ends

2v2 2x 12yd x 15yd grid 3yd zones at the ends

End with full sided game to goals.