Sesión de Fútbol (Moderado): AGILITY/SPEED DRILLS (Hora de Inicio: 2019-01-07 16:15:00)

Screen 1 (10 mins)

FOOT SPEED DRILLS

SESSION 1 - LINE DRILLS

Forward and Backward

ORGANIZATION

1 - Create a line and hop foward and back, keeping the center of gravity steady, laying each time at the botton of your feet (toes) keeping the heels up. (15")

2 - Alternating single step. Sgtarting with both feet behind the line, step across with your R and immediately bring the left after. (15")

3 - Hopping cross over - with your body paralel to the line, hop over the line L side first, than switch after 15" for the R side.

4 - Criscross over the line - (15")

5 - Agility ladder drills

6 - Minihurdles Forward, Backpedaling / Sideways (suffling forward and backward) activation 3 yards. Burts 5 yards.

Screen 3 (10 mins)

WHEEL DRILL

ORGANIZATION

Make a whell with cones at about five yards wide, with different color cones, the player will lounge to each color, srating Left on all cones, then Right all all cones.

after each step the player tgake a step back to adjust their core.

PROGRESSION

Quick acceleration to each color and stop alternatinf their foot.

ORGANIZATION

Players at groups of 6, stand at mark 1, at command they accelerate 15 yards and stop as a defender stance. alternating their feet at each acceleration. (35"")

SESSION 3

ORGANIZATION

Place a cone 8 yards back ( starting zone) and tgwo other cones at 45 degree angle 10 yards apart.

At the comand player accelerate from point A to B to C and walk back ( first stop and turn inside) progression they will stop and turn outside

SESSION 2

REACTIVE STOP AND GO

Screen 5 (10 mins)

CONE WAVE DRIL

ORGANIZATION

set up three lines of cones at 2 feet in between cones and three feet between lines, start at one corner and work your way up in a quick shuffle mode, at the last zone sprint foward 5 yards.

Screen 7 (10 mins)

T DRILL RUN

ORGANIZATION

4 poles in a T formation, players will start at the head of the T sprint to the middle pole, make a lop and sprint to next one make lope and back to the starting line. 2 sets of run 30 secs in betwen for rest.

REACTIVE DRILLS - DEFENDERS BALL TRACKING

set four cones 5 yards apart, playr starting from the middle cone, sprint to the first cone in front of him, back pedal to the middle x 4 then track the ball diagonally. ( sets of runs 45 secs rest )