Football/Soccer Session (Beginner): SJ Football Academy - Friday, November 1, 2025 (Fitness & Ball Mastery) (Start Time: 2025-11-21 19:30:00)
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
30 mins
*Coach Sean will demonstrate and lead
Equipment: Jump ropes, mats, Dumbbells, Kettle bells, 10 & 20 lb plates
Warm-Up (10 minutes)
- Jump Rope (regular, single leg, double jump)
Work-Out (20 minutes)
Station Circuits, 1m work, 20s rest, switch stations everytime, 4-5 sets. Split up players into each station.
Station #1 - Dumbbell/ Plate Chest Press (lying on mat)
Station #2 - DB/Plate Standing Shoulder Press
Station #3 - DB/Kettlebell Alternating Lunges
Station #4 - Plank Alternating Shoulder Taps
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
10 mins
*Coach Jeff will demonstrate and lead first two exercises, Coach Sean will demonstrate exercises 3&4 if there is enough time to do them
Equipment: 12 cones + ball fo reach player
- Exercise 1&2: https://www.instagram.com/reel/DL9OacAO5dK/?igsh=anV5NXU0c3Q4M2wx
- Exercise 3: Elastico
- Exercise 4*(if needed): Reverse elastico stop to elastico: https://www.instagram.com/reel/DPvQ8UZAUVV/?igsh=MXJ5d2VxcmNweDJqcA==
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
15 mins
Equipment: 2 mini goals, pinnies
Split players into 2 teams and play. Encourage dribbling, quick passing and constant off the ball movement.
Play animation
Play step-by-step
Repeat (toggle)
Full Screen
Pause
Stop
60 mins
Fitness - Coach Sean will demonstrate and lead
Equipment: Jump ropes, mats, Dumbbells, Kettle bells, 10 & 20 lb plates
Warm-Up (10 minutes)
Work-Out (20 minutes)
- If player is not strong enough to use 5lbs dumbbells, just do boyweight
Station Circuits, 1m work, 20s rest, switch stations everytime, 4-5 sets.
Station #1 - Dumbbell/ Plate Chest Press (lying on mat) (sub for knee pushups if needed)
Station #2 - DB/Plate Standing Shoulder Press (sub for bodyweight or kettlebell squat if cannot do shoulder press with weights)
Station #3 - DB/Kettlebell Alternating Lunges
Station #4 - Plank Alternating Shoulder Taps
Ball Mastery - Coach Jeff will lead Ball Mastery portion (20 minutes)
- inside outside, v-drag, pull behind, reverse elastico, scissor, scissor stepover combo, etc.
Stretching - Coach Jeff will lead (5 minutes)