Football/Soccer Session (Academy Sessions): U16s, Week 30, Session 1, Multidrectional Speed

U15s / U16s Week 30, Session 1, Multidrectional Speed

Grid size 20x20

Challenge

1. Dynamic warm up jogging around grid (basic dynamic stretches)

Pulse raising - dribbling in the grid, few touches move it on. (6x30seconds Squat (toe touch to overhead on last set)/Lunge matrix period)

2.N,E,S,W

Dribbling round the grid as before, on command of direction, dribble with ball as fast as possible to the cone. Last one does forfeit (3 tuck jumps).

10 Commands

3. Maxmal Effort - Players start in centre, they sprint 5m then turn and sprint 10m, before finally turning back to maximally accelerate through centre (Pro-agility) (1:5- Work to Rest ratio)

4. Tree Drill - Players go through 1 at a time, with one player positioned at top of tree.

Players start at base of tree. Players run to centre cone, cut left, cut right, and finally cut left or right (as directed by player at top of tree) (extended Y) at maximal speed. Players encouraged to plant foot next to cone to accelerate in opposing direction. Player then replaces team mate at top of tree for next participant. Every player goes through 3 times before doing same for right side of tree. (1:6 work rest ratio)

Learning Outcomes

Squat/Lunge matrix - Reinforce coaching points

Multidirecional Speed - Maximal effort, change of direction