Football/Soccer Session (Moderate): Strength and Power { Rahul yfc }

Screen 1 (20 mins)

Grid size

6 grids 10x 10

10 mins running warm up and dynamic stretches

grid 1 double bunny hops over small hurdles then power away to red cone then 2 stride deceleration zone

grid 2 large hurdles jump over then power away over last. deceleration zone as before

grid 3 falling starts hold as long as poss keeping body in line then power away 2-3 strides then stop. then repeat

rest for 2 mins then repeat

grid 4,5,6

grid 4 and 5 do with weighted vest

grid 6 sled runs working 1:3 complete 4 runs 20kg then increase to 30kg for 4 runs

final 4 runs run dragging sled this time for 20 meters then undo harness and sprint for final 10 meters.

ensure rest between sets