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Football/Soccer Session (Moderate): Intermediate Program Session 1 plan

Profile Summary

Alex Bonetig
Name: Alex Bonetig
City: wollongong
Country: Australia
Membership: Adult Member
Sport: Football/Soccer
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Football/Soccer Session Plan Drill (Colour): Screen 1

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Football/Soccer Session Plan Drill (Colour): Screen 1
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Screen 1 (5 mins)

Juggling Drills Layout

  • Juggling Strong foot
  • Alternate feet
  • Thigh Juggling
  • Sequence Juggles #1

Progressions:

  • Can make the square smaller, increasing the importance of good technique and concentration.
Note:

Juggling can take place anywhere at any time. All you need is one ball and a desire to improve. You can practice your juggling before school, at school, before training in your backyard, in boots, shoes or even barefoot. There is simply no excuse for not being able to practice your juggling.


Tips

  • On your toes - never be caught flat footed
  • Eye on the ball
  • Lock your ankles on contact with the ball
  • Train with energy, you will not succeed otherwise.



Football/Soccer Session Plan Drill (Colour): Screen 2

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Football/Soccer Session Plan Drill (Colour): Screen 2
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Screen 2

2 Cone Agility Drill

  • figure 8
  • Forward/backwards
  • Circle
  • Lateral shuffle
Note

Dimensions are only a guide, in the case of limited space it is okay to just focus on, for example, the figure 8 followed by a short 2-step sprint instead of the recommended 10 steps. 

Tips
  • Your legs will move as quickly as your arms move
  • Move on the balls of your feet - stay light on your feet and do not lunge. You should not be able to hear your feet pounding the ground.



Football/Soccer Session Plan Drill (Colour): Screen 3

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Football/Soccer Session Plan Drill (Colour): Screen 3
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Screen 3

Circuit


Blue cone variations

  • Steps singles/doubles
  • stepovers singles/doubles
  • in and out
  • Any variations of the above three

Red cone variations

  • One touch through the cones
  • Two touch through the cones
  • Alternate feet
Orange cone variations
  • Pullbacks and alternate pullbacks
  • Around the backs
  • Inside and outside cuts
  • any variations of the above three
Note
  • In limited space there is no problem with breaking the drill down into smaller segments.
  • Sometimes complete this drill with rest in between looking to increase your speed of executing the desired moves. Other times, Jog between segments with limited rest and try to execute the same moves with the same quality under fatigue. Both are beneficial !
Football/Soccer Session Plan Drill (Colour): Screen 4

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Football/Soccer Session Plan Drill (Colour): Screen 4
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Screen 4

Diamond 1v1 drill

  • 1v1 into outside cut
  • 1v1 into inside cut
  • 1v1 into slap kick

Note 

  • Reminder that technique comes first, Speed comes second. As you become confident in executing the moves with good technique, your goal should then be to aim to replicate match intensity!
  • Need to see a change of speed after beating the cone and then when beating the pole/mannequin.
  • Treat the equipment like they are proper defenders! Get touch tight on the mannequin when completing the cuts.
  • There is no problem adding a shot at the end ONCE you are comfortable with the drill. Just make sure you don't get carried away and lose quality.

Football/Soccer Session Plan Drill (Colour): Screen 5

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Football/Soccer Session Plan Drill (Colour): Screen 5
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Screen 5

Ronaldinho Drill

Notes

  • Arrange some cones at random. The shot at the end is not compulsory, but rather an additional component that can be added to the drill.
  • You are to use your imagination combined with the ball work you have learnt at BFA to get through the cones as quickly as possible with good technique. Explode out of the cones and finish with a shot in the corners.
Progression
  • Treat the cones like mines. Once you are comfortable completing the drill at match intensity challenge yourself with the following progression. Each time you hit a cone complete two pushups at the end of the rep. 1 cone = 2 pushups.

Football/Soccer Session Plan Drill (Colour): Screen 6

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Football/Soccer Session Plan Drill (Colour): Screen 6
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Screen 6

1v1 into shot

  • steps
  • Step overs
  • In & outs
  • Step over steps

Notes

  • Take your time with this drill. Although it looks simple you will quickly find that as you increase in intensity, the quality of both your 1v1 and shot will decrease.
  • Visualise a game scenario when completing reps. For example, when attacking from the right side, visualise yourself as a right winger attacking the left back with PACE and PURPOSE. Understand that it is always tight in the box with not much time to release your shot.
  • If you are lacking space there is no problem with setting up one mannequin and completing one variation at a time. Your ability to visualise different game scenarios will give you endless variations. For example, when you are about to complete your last shot, imagine it is the final minute of the game and you have received the ball on the edge of the box, you have one defender to beat, and if you score you win the game!

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per year
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