Football/Soccer Session (Moderate): MACU Pre season Session 1 (Start Time: 2017-08-07 08:30:00)

Dynamic Warmup (15 mins)

2 laps of the field followed by:

2x jogs

1x Skips with shoulder rotation

1x torso twist

1x knees up

1x butt kicks

1x side to side shuffle

1x side to side shuffle backwards

1x open gate

1x close gate

1x kick through front

1x kick through with twist

1x but kicks running back wards

1x sprint 5 yards quick slow down

1x 5 yards forward 2 yards back sprint 7

2 x extended sprint.

Speed agility circuit with combination (20 mins)

Players start on poles in cernter cirlce, goign through the hurdles. They then sprint around the poles until, and diagonally to the person in the corner next to the 18. They perform an action (floor pass, volley, chest volley, touch ball back pedle header). After that the player who was server then sprints to the next person on the halfway line and performs the same action with the passer taken ther spot. the same thing is done on the half way line and circuit starts again. both sides should be working at the same time.

Game (25 mins)

2 teams are playing 5v5 in the area, with 1 team running intervals around the outside. Sprint lengths - jog widths.

first to 1 goal. Winners stay on. Once a goal goes in, the losing team and new team swap out. the keeper of winning team plays staright away, forcing transition.