Football/Soccer Session (Academy Sessions): Warm Up: Grassroots Quick Feet, FIFA 11+ , Dynamic Sprints

Fifa 11+

Variation on Fifa 11 based on a large group

6 Pairs of cones 5 meters apart for a total distance of 25 M for first set of cones to the
last. Players run down the center around the top cone and jog back.

- Jogging : Run Down along the inside of cones and jog
back around the outside. Stay in sync with the player beside you.
Repeat 2 times.
- Skipping : Skip down along the inside of cones and jog around on the
outside. Repeat 2 times.
- Open Out Hip / Open The Gate : Jog forward lift leg up and out at each cone.
Alternate legs at each cone. Repeat 2 times.
- Close In hip / Close the Gate : Jog forward and lift leg up and in at each cone.
Alternate legs at each cone. Repeat 2 times.
- Side Skip : Skip sideways chagne direction at each cone. Repeat 2 times.

- High Legs: Jog out to each cone and with right arm out straight kick to touch finger tips. Alternate at each cone. Repeat 2 times.

- Lateral Movement : Circle you partner , left player leads. Repeat 2 times.

- Shoulder Contact: Later movement to the middle , jump and shoulder contact.

- Sprint : Forward 2 cones back 1 cone. Repeat once.

- Light Jog : Jog down the middle and break.

https://www.sportsphysiotherapy.org.nz/documents/Injury%20prevention/fifa%2011.pdf

https://www.youtube.com/@FAIGrassroots

https://www.youtube.com/watch?v=h-dPJyvFhCA&list=PLt2Zvt4_HZMOpQFmmZfE0JUdz8C7HXIaF

Dynamic Sprint Drills

Dynamic Sprint Drills based on a large group.

6 Pairs of cones 5 meters apart for a total distance of 25 M for first set of cones to the

last. Increase the number of rows based on number of players.

- Self Calf Raises : At a stationary position , raise up on your toes slowly in a straight motion hold for 2 sec and squeeze calfs , lower slowly. Repeat * 10 times.

- Lung and Twist : At each cone with hand on hips , perform a lung , back knee 2 inches off the ground , perform a full body twich in the direction as the forward knee. Alternate between lung between cones. Jog around the outside on way back. Repeat once.

- Straight Leg Run:  Run with staight legs , kicking forward and high. Repeat 2 times.

- SL Bounce: Bounce forward 3 times on a straight let and switch let. Repeat 2 times.

- Broad Jumps: Starting a squat position , jump forward and reset back onto squat position. Repeat once.

Glute Kicks: With 2 hands over the glutes , jog forward and kick both hands alternating. 

Repeat 2 times.

Ankle Poppers : Running forward with straight leg on your ankles, do not bend the knees. Repeate 2 times.

Pogos : In a stationary position , quick contact , max higth , jump up and down , rasie toes as you hit the ground.

A Skip Motion: In a stationary position , get up on toes , raise right leg at a 90 degree angle and raise bended left arm . Alternate left leg at a 90 degree angle and raise bended rigth arm.

Alternate between legs and ensure motion is at a beat.

A Skip Movement : Repeat but move forward at a jogging pace and focus on technqiue. Repeate as required.

A Skil Movement : Repeat at speed. 

https://www.youtube.com/watch?v=A7r6yCpmSrA