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Football/Soccer Session (Moderate): Agility Practices

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Sarah Smith

Profile Summary

Sarah Smith
Name: Sarah Smith
City: Dundee
Country: United Kingdom
Membership: Adult Member
Sport: Football/Soccer
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Football/Soccer Session Plan Drill (Colour): 5-10-5

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Football/Soccer Session Plan Drill (Colour): 5-10-5
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5-10-5

Start on the middle cone

On the command of the coach (whistle or 'GO') sprint to the cone on the left (5 yards)

Decelerate on approach

Turn and sprint to the end cone, decelerate on approach (10 yards)

Turn and sprint back to the middle cone, decelerate once past the cone (5 yards)

Stabilisation Phase (stop at every cone, regain balance before moving):

Sets: 1-3

Rest: 0-60 secs

Intensity: 70-80%

Focus on technique and execution of proper postural alignment

Strength Phase (more fluidity no stopping):

Sets: 2-4

Rest: 0-90 secs

Intensity: 80-90%

Increased speed and fluidity of movement, introduction of variety

Power Phase (fluidity and no stopping):

Sets: 2-5

Rest: 0-120 secs

Intensity: 90-100%

Focus on maximal speed of movement

Football/Soccer Session Plan Drill (Colour): Box Drill

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Football/Soccer Session Plan Drill (Colour): Box Drill
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Box Drill

Set up a box 10 x 10 yards

Start on the starting cone

1. sprint forward

2. side step

3. backwards

4 side step

Stabilisation Phase (stop at every cone, regain balance before moving):

Sets: 1-3

Rest: 0-60 secs

Intensity: 70-80%

Focus on technique and execution of proper postural alignment

Strength Phase (more fluidity no stopping):

Sets: 2-4

Rest: 0-90 secs

Intensity: 80-90%

Increased speed and fluidity of movement, introduction of variety

Power Phase (fluidity and no stopping):

Sets: 2-5

Rest: 0-120 secs

Intensity: 90-100%

Focus on maximal speed of movement

Football/Soccer Session Plan Drill (Colour): T-Drill

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Football/Soccer Session Plan Drill (Colour): T-Drill
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T-Drill

Set up cones as shown above

1. forwards

2. side step

3. side step

4. side step

5. backwards

Stabilisation Phase (stop at every cone, regain balance before moving):

Sets: 1-3

Rest: 0-60 secs

Intensity: 70-80%

Focus on technique and execution of proper postural alignment

Strength Phase (more fluidity no stopping):

Sets: 2-4

Rest: 0-90 secs

Intensity: 80-90%

Increased speed and fluidity of movement, introduction of variety

Power Phase (fluidity and no stopping):

Sets: 2-5

Rest: 0-120 secs

Intensity: 90-100%

Focus on maximal speed of movement

Football/Soccer Session Plan Drill (Colour): M-Drill

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Football/Soccer Session Plan Drill (Colour): M-Drill
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M-Drill

Set up cones as shown above

1. forwards

2. backwards

3. forwards

4. backwards

Stabilisation Phase (stop at every cone, regain balance before moving):

Sets: 1-3

Rest: 0-60 secs

Intensity: 70-80%

Focus on technique and execution of proper postural alignment

Strength Phase (more fluidity no stopping):

Sets: 2-4

Rest: 0-90 secs

Intensity: 80-90%

Increased speed and fluidity of movement, introduction of variety

Power Phase (fluidity and no stopping):

Sets: 2-5

Rest: 0-120 secs

Intensity: 90-100%

Focus on maximal speed of movement

Football/Soccer Session Plan Drill (Colour): X-Drill

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Football/Soccer Session Plan Drill (Colour): X-Drill
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X-Drill

Set the cones up as shown above

1. forward

2. backwards

3. forward

4. backwords

5. forwards

Stabilisation Phase (stop at every cone, regain balance before moving):

Sets: 1-3

Rest: 0-60 secs

Intensity: 70-80%

Focus on technique and execution of proper postural alignment

Strength Phase (more fluidity no stopping):

Sets: 2-4

Rest: 0-90 secs

Intensity: 80-90%

Increased speed and fluidity of movement, introduction of variety

Power Phase (fluidity and no stopping):

Sets: 2-5

Rest: 0-120 secs

Intensity: 90-100%

Focus on maximal speed of movement

Football/Soccer Session Plan Drill (Colour): Figure of 8

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Football/Soccer Session Plan Drill (Colour): Figure of 8
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Figure of 8

Set up two cones 10 yards apart

Sprint aroung cones 8

Stabilisation Phase (stop at every cone, regain balance before moving):

Sets: 1-3

Reps: 3

Rest: 0-60 secs

Intensity: 70-80%

Focus on technique and execution of proper postural alignment

Strength Phase (more fluidity no stopping):

Sets: 2-4

Reps: 3

Rest: 0-90 secs

Intensity: 80-90%

Increased speed and fluidity of movement, introduction of variety

Power Phase (fluidity and no stopping):

Sets: 2-5

Reps: 3

Rest: 0-120 secs

Intensity: 90-100%

Focus on maximal speed of movement

Football/Soccer Session Plan Drill (Colour): Clover Drill

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Football/Soccer Session Plan Drill (Colour): Clover Drill
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Clover Drill

From the middle cone place 4 cones 5 yards away as shown above

1. forward

2. backwards

3. forwards

4. backwards

5. forwards

6. backwards

7. forwards

8. backwards

Stabilisation Phase (stop at every cone, regain balance before moving):

Sets: 1-3

Rest: 0-60 secs

Intensity: 70-80%

Focus on technique and execution of proper postural alignment

Strength Phase (more fluidity no stopping):

Sets: 2-4

Rest: 0-90 secs

Intensity: 80-90%

Increased speed and fluidity of movement, introduction of variety

Power Phase (fluidity and no stopping):

Sets: 2-5

Rest: 0-120 secs

Intensity: 90-100%

Focus on maximal speed of movement

Build 3D sessions in seconds
Access to 1000’s of sessions
Professionalise and modernise your coaching
Used by the world’s best coaches
US$
75
per year
Join today

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