Football/Soccer Session (Moderate): RHS - Strength I - Dribbling to Release

Dynamic/Functional Warmup (20 mins)

Demo Pre-Practice Stretching Routine:

Roll and breathe (10 each)

Glutes

hamstrings

calves

lower and upper back

quads

Stretch (8 each)

Straight leg hamstring (Active Iso)

Side lying quad (Active Iso)

Yoga (4 reps)

Downward Dog/Upward Dog

Spiderman with rotatation

Linear Dynamic Warmup:

Mini-band external and internal rotation (10 each side)

Mini-band squat (10x)

Bear crawl (flat back)

Inchworm

Knee hug

Leg cradle

Reverse lunge to hamstring stretch

Single-leg deadlift reach (each leg)

Linear Movement Skills (20 yards):

Straight leg walk

Straight leg skip

High-knee run

High-knee march

High-knee skip

Backpedal

Backward run

Running:

Lean-fall-sprint x 10 (5 each side)

4v1 Rondo (20 mins)

Intervals:

45 sec work + 15 sec rest x 12 reps = 12 min

Setup:

8x8 grid.

Groups of 6.

Extra balls around field.

Activity:

Rules:

MUST receive ball with foot that is farthest from passer (open body position).

MUST create angle by sliding to nearest cone.

MUST play 2 touch.

MUST say name of who you are passing to.

Defender stays in for 45 seconds. Attackers try to get 15+ passes.

Coaching Points:

+ Pace of pass --> we need to get used to hard passes in tight situations

+ Drawing defender in to open up space for others

5v5+2 with GK (25 mins)

Intervals:

3 min work + 1 min rest x 4 reps = 16 min

Setup:

40x50 grid

2 teams of 5 plus 2 neutrals (wingers)

Activity:

May only have 3 defenders in a given zone.

Attacking team can ONLY transfer zones on the dribble.

Coaching points:

+ How does the dribble affect the defenders?

+ How can we use the GK to break out of defensive half?