Football/Soccer Session (Moderate): 10.19 GA Strength (defending)

Linear Speed Warm-Up (20 mins)

Band Progressions: Side Walks 10 each way, back pedal, Monster walk fwd/bwd 10 yards & back, 3 Way reach w/ Side lunge hold 10 each leg, Snap Downs (around knees) 10 reps

II. LADDER PROGRESSION:

Perform Each Activity 2X

2 Foot forwards, 2 foot sideways, icky shuffle, backwards icky shuffle, in & out hops (fwd + bckwd), Lateral In & Out (2 feet), SL in & out

III. Linear Speed

A March 1 x10 Yards Hold hips, cross-arms

SL Switch 1 x 10 yards + Walk back Good dorsiflexion from knee, ankle,

Double Switch 1 x 10 yards + Walk back Walk back

Triple Extension 1 x 10 yards + Walk back Walk back

ADD: March Skips Linear + Side ways

https://www.stack.com/a/solving-the-acl-epidemic-in-female-soccer-players-is-more-than-training/ 

Technical Warm-up: Players pass / receive ball in groups of 4/5. - Follow pass.

1) Receiving and pass with inside of same foot (Two touch).

2) Receive and pass with opposite foot. (Two touch).

3) Receive with inside, touch with outside & pass (all with same foot -3 touches)

5) Receive & turn & cut it back Different Service 

Passive Pressure:

6) directional touch

7) 1v1 facing fwd

8) back to pressure

1a. Double Rondo (10 Players: 4v2 6v4) (15 mins)

Organization: 4v2 in smaller square > 6 v 4 in bigger square

Duration: 4 Blocks of 2 mins. Switch Roles after each round

Grid: Big Square 15 x 15; small square 8x8

Rules: 

- Game starts with 4v2 where 4 black players on outside try to keep possession vs 2 reds. Same condition as 4v2 Rondo (2 touch hips open or 1 touch) 

- if the 2 win it then they can play out wide.

- 2 touch if receiving hips open, if not 1 touch (unless it's a transition moment from the 4 to the attack)

Scoring: 1 pt if team connects 10 passes; or split.

Score in counter goals upon winning it or connecting 10 passes on big team then score in counter goal

Coaching Points: 

Recognize moment to counter press or shape behind the ball