Football/Soccer Session (Academy Sessions): Session 3 - Uefa C.

Ajax warm up circuit (10 mins)

Method:

30x20yards.

The circuit involves jogging, backwards running, sprinting and stretching.

Coaching Points:

Players are divided into two equal groups, each group faces the lines of 8 cones.

Players.

Start with slow jog thru cones turning at end to perform backwards running thru 3 cones and back to start.

Then heel touches.

Knee touches.

Knee and heel touches.

Chest arms back, front and clap.

Thighs , chest , head.

Cariocas 50/50 each way.

All above thru 8 cones and always after each sequence backwards run thru 3 cones.

All team around 6 goals sprint and last player back does 5 push ups.

Lead into dynamic stretches in a circle.

7v6+1 target player. (15 mins)

Method:

Shape : 1-2-3-1 v 1-2-3-1 plus 1 target player.

Start by pink goalkeeper passing to either CB.

Pink team look to use good possession to build and score by passing to green target player in the middle gate.

Green score by shooting into the pink goal as per real game.

Coaching Points:

Create width and depth in central areas.

Look for penetrating runs with or without the ball, to create space.

Warm down. (5 mins)

Method:

Warm down starts with a jog across pitch and back to box for Stretch's.  

Start warm down with jog across pitch A.

On jog back: B -

SKIPPING - Skip while moving forward and swinging your arms in forward motion. (circular).

High Knee jogging - While jogging , stop on the spot for about 10 seconds and perform knees up, so that your thighs reach a 90-degree angle with your body.

Torso twists - When jogging again stop on spot and perform 15 seconds of rapid torso twists from side to side. Make sure you maintain a steady rhythm and keep your arms completely loose.

Once your heart rate has slowed to something near its normal level, you should immediately start some stretching exercises.

Hamstring stretches - 

Start with your feet a shoulder’s width apart. Interlace your fingers behind your back, and slowly bend forwards whilst keeping your legs straight. Try to tuck your chin in as near to your knees as you can, and bring your hands above your back. Hold this for two or three seconds, and then slowly return to your starting position.

Calf stretches - 

Find a wall or a teammate to lean on, and then stand at arm’s distance. Lunge forward with your left leg, so it is slightly bent, and stretch your right leg behind you (keeping it straight). Your right heel should be pressed into the ground. Hold this stance for around 20 seconds, and then switch legs. Repeat this five times to give your calves a great warm-down.

Quad stretches - 

Start with your feet three or four inches apart, and bring your left leg behind you - taking hold of it with your left hand. Keeping your back straight, gently pull your foot into your gluteal muscles. Slowly return your left foot to the ground, and repeat the exercise with your right foot.

Lower back stretch's -

 Lie on your back with the soles of your feet on the floor and your knees bent. Very slowly lower both knees to the right while keeping the rest of your body perfectly still. With your right hand, gently pull your thighs towards the ground, and stretch your left arm out behind you. You should feel a stretch through your side and lower back. Then simply swap sides and repeat the exercise from scratch.

Warming down after every match and training session is essential during a busy season, as it keeps you supple and free from stiffness the day after exercise. 

Performing these warm-down routines after every session should help you to be in the best possible shape when match days arrive