Football/Soccer Session (Beginner): Summer workout plan - W7 Speed & Agility
Premier Users' Club
Steven Corcoran
Profile Summary
| Name: | Steven Corcoran |
|---|---|
| City: | Stamford |
| Country: | United States of America |
| 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.
Ladder work 2 (15 mins)
Organization
The player moves left to right on the ladder
On the coach's command, the player sprints forward to the cone 5 -10 yards aways
You can number or assign a color to each cone.
60-second reps, 5 reps
Coaching Points
Heel striking-Braking action, Striking in front of your centre of gravity, Land light on the feet.
Leaning- Whole body should lean slightly forward if more an upward position 'should be like a puppet'.
Lateral Arms-Swing through the direction you are travelling
-Arms should not swing across the body.
-Our trunk naturally rotates to avoid, use the arms correctly to minimise rotation.
-Drive arms backwards not too far.
-Require less power as the athletes need to be preserved for energy, it should be relaxed and balanced.
Sitting as you run-Hips are held high to extend.
Legs-Do not lift feet far off the floor.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Agility Sprints (15 mins)
Organization
Cones set up as shown
On coach command, the player sprints 5 yards forward to the 3 cones, the coach then throws a call in the air and the player must get to the ball/tennis ball and catch it before it stops bouncing.
Coaching Points
Heel striking-Braking action, Striking in front of your centre of gravity, Land light on the feet.
Leaning- Whole body should lean slightly forward if more an upward position 'should be like a puppet'.
Lateral Arms-Swing through the direction you are travelling
-Arms should not swing across the body.
-Our trunk naturally rotates to avoid, use the arms correctly to minimise rotation.
-Drive arms backwards not too far.
-Require less power as the athletes need to be preserved for energy, it should be relaxed and balanced.
Sitting as you run-Hips are held high to extend.
Legs-Do not lift feet far off the floor.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Shuttle Runs (15 mins)
Organization
3 gates are set up 10 yards apart
Player does shuttle run to each gate and back
10 sets
Coaching Points
Heel striking-Braking action, Striking in front of your centre of gravity, Land light on the feet.
Leaning- Whole body should lean slightly forward if more an upward position 'should be like a puppet'.
Lateral Arms-Swing through the direction you are travelling
-Arms should not swing across the body.
-Our trunk naturally rotates to avoid, use the arms correctly to minimise rotation.
-Drive arms backwards not too far.
-Require less power as the athletes need to be preserved for energy, it should be relaxed and balanced.
Sitting as you run-Hips are held high to extend.
Legs - Do not lift feet far off the floor.
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Ladder work 1 (15 mins)
Organization
Set up with a ladder and two soccer balls
Players go through 4 patterns
Two feet through each
Sideways - Lead with left foot
Sideways - Lead with right foot
Icky shuffle
When the player gets to the end of the ladder the coach drops one of the two balls, the player must react and catch the ball before it bounces twice.
4 reps - 3 Sets
Coaching Points
Heel striking-Braking action, Striking in front of your centre of gravity, Land light on the feet.
Leaning- Whole body should lean slightly forward if more an upward position 'should be like a puppet'.
Lateral Arms-Swing through the direction you are travelling
-Arms should not swing across the body.
-Our trunk naturally rotates to avoid, use the arms correctly to minimise rotation.
-Drive arms backwards not too far.
-Require less power as the athletes need to be preserved for energy, it should be relaxed and balanced.
Sitting as you run-Hips are held high to extend.
Legs-Do not lift feet far off the floor.