Football/Soccer Session (Beginner): West Tryouts 2021 Day 1 (Start Time: 2021-08-16 17:00:00)

FIFA 11+ Warmup (20 mins)

The Session:

The course is made up of 6 pairs of parallel cones, approx 5-6 yd apart.

2 players start at the same time from the first pair of cones, jog along the inside of the cones & do the various exercises on the way. After the last cone they run back along the outside. On the way back, speed can be increased progressively as players warm up.

Part 1 - Running Exercises (8 min)

1) Jog Straight Ahead - 2 sets

2) Hip Out - 2 sets

3) Hip In - 2 sets

4) Running Circling Partner - 2 sets (Jog to first cone, shuffle sideways toward your partner, shuffle an entire circle around one another & then shuffle back to the first cone)

5) Running Shoulder Contact - 2 sets (Jog to first cone, shuffle sideways towards your partner, in the middle, jump sideways towards each other to make shoulder-to-shoulder contact. Land on both feet with your hips & knees bent.)

6) Running Quick Forwards & Backwards - 2 sets (Run quickly to 2nd cone, then run backwards to 1st cone, Repeat, running 2 cones forwards & 1 cone backwards until you reach the other side of pitch)

7) High knee skips

8) A Skips

9) Donkey kicks / toe Touches

10) Forward lunge / Side lunges

11) Frog Sits / Squats

Circuit Training (20 mins)

Station 1: Player on ball performing different continuous moves on the ball.

o Continuous Toe Taps on the ball at full speed.

o Continuous Side Taps.

o Continuous Scissors.

 Station 2: One vs. One vertical ball shadowing.

o Attacking player on the ball tries to touch the ball on cone located on left or right.

o Defending player must shadow.

o To stop the point, defender must touch the cone where the player is trying to go.

 Station 3: One vs. One ball-cone activity.

o Two teammates play against each other.

o Attacking player starts with the ball and tries to touch ball on cone to gain a point.

o If defender takes the ball away, then roles are switched.

 Station 4: Ball sprints from end line to end line of grid.

o Players sprint with ball continuously from line to line.

• Each station is performed for 20 seconds continuously. Once completed players will sprint clockwise to the next station.

• Perform each station for 20 seconds for a total of 90 seconds.

• Rest for 90 seconds with any type of ball passing pattern and then repeat.