Football/Soccer Session (Moderate): Fitness 3

Aerobic Conditioning (120 mins)

Aims: 

Aerobic Conditioning, Accelerations & High Speed Exposure 

Warm Up: Intensive - Set out two 20 Meter Channels and split the group.

Jog, Skip & Sideways Movement the channel there and back x 2 before moving onto dynamic exercises listed below:

• Lunge and reach in the air.

• Side lunge on right leg.

• Side lunge on left leg.

• Leg swings forward.

• Legs swings across the body.

• Close the gate.

• Open the gate.

• Skips for height.

• Skips for distance.

• Sprint 75%.

• Sprint 90%.

• Sprint 100%.

  Rep 1/2 - @80%Rep 3 - @90%Rep 4/5 - @100%

• Speed: Flying Runs - 10m Build – 20m High Speed – 10M Deceleration X5 Reps - 1 Minute Rest Between Reps

Switching Play Passing Practice

Technical

Switching Play Passing Patterns - 20 Minutes

This passing pattern is specific to the principles of switching play using a back 4 & 1 central midfield player. 

Starting the ball with the full-back who drives forward into the space but turns out and passes into the nearest center half. 

This center half then plays into the central midfielder who plays out to the 2nd center half. 

The ball is then passed in front of the fullback to run with the ball into the next player ahead. Extend the distances between the cones to 15-20M.