Football/Soccer Session (Moderate): Fitness/Agility 1A

Fitness/Agility

Organization:

Set up circuit as shown in the diagram.

The group is split in half. One group works (blue) while the other (red) is actively resting as servers.

blues work for 5 minutes then rests for 5 minutes as the reds group works. Each group completes the circuit 4 times.

INSTRUCTIONS:

Players start at one of the 8 stations and move around the circuit in a clockwise motion, completing:

•Passing exercises at each yellow cone.

•Ladder exercises at each ladder, followed by a football technique.

•Hurdle exercises at each set of hurdles followed by a football technique.

For simplicity in explaining, we will start the circuit at the bottom right cone:

1.blue exchanges passes with a central server, using both feet.

2.blue works through the ladder in a forward motion (2 feet in). With the server he then completes 2 side foot volleys, one left, one right.

3.blue exchanges passes with a central server, using both feet.

4.blue works through the hurdles (cones can be used also) in a forward motion (bunny hops). With the server he then completes 2 half volleys, one left, one right.

5.blue exchanges passes with a central server, using both feet.

6.blue works through the ladder in a forward motion (hop-scotch). With the server he then completes 2 laces volleys, one left, one right.

7.blue exchanges passes with a central server, using both feet.

8.blue works through the hurdles in a forward motion (1 foot in). With the server he then completes 2 knee control and volleys, one left, one right.

The reds group then works. Repeat 3-4 times.

Key Coaching Points:

 1.Work hard and don’t cut corners.

2.Perfect movement technique before working on quickness.

3.Ensure quality with the football, even when tired.

4.Help your team-mates with encouragement as they tire.