Football/Soccer Session (Academy Sessions): 26-1-2023 Quickness and sprinting ability exercise (Start Time: 2023-01-26 09:00:00)

Screen 1 (10 mins)

⚽Practice Organization

• Quickness training with sprinting action and all out runs
• Players execute different actions on 4 (stages) variations
• By executing all the expected repetitions thereafter players as a whole group move to the next stage

⚽Key Coaching Points

• First stage is a mannequin dodge pattern, players have to avoid all the mannequin and eventually execute an all out 8 meters maximal sprinting action
• The movement, as the manner that our players have to move is demonstrated in the above image, circular movements in particular are highly expected from the players
• The second stage is a cone slalom linear movement, our players are expected to move fast and distribute their center gravity according to the side that they lean(side of evasion)
• The above image demonstrate in detail the expected movement that players have to follow in order to minimize the execution time, along with their ground contact time while stepping between the cones
• The 3rd stage is a coordination ladder where all the players have to execute single leg quick stepping and sharp driving last step(we want maximal propulsive power generated from the maximal rate of force development applied on the ground)
• At the final stage our players have to execute a long first jump(single leg landing technique) and then a quick side skipping action with single leg stationary stop(we want players to fully amortize their forward movement-inertia)
• From that point(completely stopped) we want a fully explosive knee thrust followed by an all out maximal sprint
• Players should not decelerate, all the 8 meters need to be covered with maximal possible(individual)speed
• When we execute a sprint(repetition) then we return with normal walk
• The point where our player has to stop his movement with a single leg balance step is highlighted with Blue in the above image
• We execute 4 repetitions on each stage
• Players change in clockwise manner
• Rest between each repetition is 16''-30'' seconds
• Rest while changing stage-station is 1:15' minutes