Football/Soccer Session (Academy Sessions): Pre-season fitness
SportSessionPlanner.com
Nicholas Cuff
Profile Summary
| Name: | Nicholas Cuff |
|---|---|
| City: | Cambridge |
| Country: | United Kingdom |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Speed Shuttles (10 mins)
Speed shuttles
Get back to top speed with these short sharp sprints.
Organisation:
Stand on the touchline between the halfway line and the goal-line.
Intersperse 10-metre sprints at 80 per cent of your maximum capacity with 10- metre walks
Duration:
12 - 16 reps total (3 - 4 times across the pitch).
This routine is ideal for football as it mimics the requirements in a match: lots of stop-start sprints.
Progression: Sprint with a ball at your feet.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Endurance runs (15 mins)
Endurance Runs
Rehydrate before starting at the corner flag and run around the edge of the pitch for four minutes at 80 per cent top speed.
Repeat four times with 30=second rests between each run.
Progression:
Run with the ball at your feet
Repeat four times with 20=second rests between each run.
It’s essential that you try and maintain one pace for the duration of each run if you want to regain your high-intensity endurance
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Long Sprints (15 mins)
Long Sprints
1. Start at a corner flag and at top speed sprint diagonally to the opposing corner flag.
Rest for 30 seconds
2. Sprint up the touchline to the adjacent flag.
Rest for 30 second.
3. Now sprint diagonally across the pitch to the flag on the far side
Rest for 30 seconds
4. Sprint back to your starting position.
Duration:
Whole circuit above twice
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Warm down (10 mins)
Two lines start inside the cones
-Do everything twice (always jog back with 'fast feet' in between white pads:
Jog
Kick out
Kick across body
open/close the gate
side step
side step diagonally forward (x2 one way, x2 the other)
side step diagonally backward (x2 one way, x2 the other)
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Warm Up (10 mins)
Dynamic Warmup (10 mins)
-Two lines start inside the cones
-Do everything twice (always jog back with 'fast feet' in between white pads:
Jog
Kick out
Kick across body
open/close the gate
side step
side step diagonally forward (x2 one way, x2 the other)
side step diagonally backward (x2 one way, x2 the other)
3/4 pace run
sprint
To keep distance and therefore intensity (ensuring exercises are done correctly), players to begin when partners infront hit the third cone.