Football/Soccer Session (Academy Sessions): Nomads Academy - 2019/2020 - Youth and Senior Phase - Pre Season 1 - U12-U16 - 15/07/19 and 17/07/19
Pro-Club: Gap Connah's Quay Nomads
Jay Catton, Adult Member
Profile Summary
| Name: | Jay Catton |
|---|---|
| City: | Connah's Quay |
| 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.
Ball Familiarity (10 mins)
Session Area
40 x 40m area - dependant on number of players
Set Up
Players on outside with a ball, players on inside without a ball
Simple warm up exercise just 1 minute per drill
Challenges
1 Foot Volley Back
1 volley cut back
Head or catch it - if get wrong sprint around the man
Head or catch it (opposite) if get wrong sprint around the man
1, 2, 3 - player calls out a number of touches player recieveing must have
4 passes
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Aerobic Drill (40 mins)
Session Area
2 x 6v6 or 7v7 games - full half of football pitch
Set Up
Sides set out in set formations 2-1-3 or 2-1-2.
Sides when out of posession must press high.
Coaches stood at side of pitch with footballs ready to serve. No throw ins, goal kicks, or corners ensuring no rest periods during exercise.
Key Points
3 x 10 minute games
2 minute recovery following each game. Teams will rotate to ensure all sides face each other
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
11v11 (50 mins)
1-4-3-3 vs 1-4-3-3
All in full game.
Broken into thirds, 20 minutes, fifteen minutes and 10 minutes.
Only rule is ball has to be played back in from all thrown ins within seven seconds.
Same rule will applynin the first 20 minute block for all goalk kicks, set pieces anbd corners.
This rule will not be in play for the final two 15 and 10 minute blocks allowing sides to condict club set plays.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Cool Down and Recovery (10 mins)
Session Area
Two L shapes. Players split into two groups. Dynamic movement on the way out and gentle skip on the way back.
If to many players simply set out 20m straight - out dynamic movement way back gentle skip.
Gentle Dynamic movements at steady pace followed by floor based static stretching
Vital in order to dispurse lactoic acid and decrese chances of DOMS (delayed onset of muscle soreness).
Dynamic Movements:
Over the gate
Open the gate
Side Steps
Hand Tap
Lunge Walk
Kick Out
Hamstring Sweep
Players again in circle for static stretches all floor based including:
Roll Back
Knee to Chest
Back Twist
Groins - feet together
Pretzel
Lying Quad
Hip Flexor (Hands on hips)
Hamstring
Abductors (elbows to ground and leg out to side)
Calf stretch and calf cycles
Cycling
Most importantly decrease risk of injury over pre season and whole season campaign.
All Players then to do ice baths - 3 minutes straight
Protein shake to be taken on board within 10 minutes of finalising session.
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Activation and Warm Up (20 mins)
Session Area
Circle area
Set Up
All players in circle together going through core movements
10 x back rolls knee to chest
10 x scorpion back stretch
10 x on knees opposite hand and leg out (stabilisation across the hips)
3 x plank holding for 10 seconds
10 x 6 inches - leg into chest and switch - slow movement
4 x push ups - tighten glutes when doing so
6 x once 1 leg and straight for 5 seconds
On knees - knee to chest and kick out
Stabilisation exercises
Standing - lift one knee up - close eyes for 5 seconds x 3 each leg
Balance on one leg - gentle squat - 5 x each leg
Standing straight - turn and squat x 10
Hamstring stretch partner holding back of legs x 3 reps right up
Dynamic movement
Using hurdles - 4 hurdles per group
Hurdle Walk - knee up and over, trailing leg follows in sideway movement
Two forward - One back
Opening the gate
Closing the gate
Side Leg Swings
Activation Running - 50m x 5 at 50%