Football/Soccer Session (Difficult): Speed, Agility, Quickness, Aerobic Development: Fitness Session

Warm-up

This warm-up is both functional and progressional:

(Always alter the side you move out to at the top)

1) Set-up:

12-15 yard distance

5 cones placed one foot step apart

5 cones placed 2-3 yars apart and 1 yard in front

Jog - Single Feet through cones

Jog - Side Skip around cones

High Knees - Single Feet

Heel Flicks - Side Skip

Skip - Double Feet

Skip (Higher) - Side Shuffle (Faster paced)

Lunges - Jog Back

Hamstring Stretch (Kicking up, straight leg) - Jog Back

Groin Stretch (Over the gate) - Jog Back

3/4 Sprint - Double feet through cones

3/4 Sprint - Side Shuffle

3/4 Sprint - Backwards (qucik feet) to beginning

Ensure when keeper is going through both sets of cones they maintain 'SET' hands and only move from the waist down.

2) Set-up:

Using either a small agility ladder or cones

Set out 5 rungs and place a cone at rung 2 and 4

Server with a number of balls at the top

Goalkeeper moves double footed through cones

At the 2nd and 4th rungs they move laterally out to the outer cones and back into the 2nd/4th rung

Receive a mid height diving save and low diving save from server

Timing:

Work for 60s rest for 60s

Complete 3 sets

Work to rest ratio 1:1

Speed

Each square represents 5 yards

Set up:

30 yard course

Organisation:

Start by lying on chest

Sprint to 1st cone, back pedal to beginning and onto chest

Sprint to 2nd cone, back pedal to beginning

Sprint around course and back to beginning

Timing:

Time each individual set

Allow for work to rest ratio of 1:1 (so if course is completed in 25s, allow 25s rest)

Complete 6 sets

Speed, Agility, Quickness

Set-up:

30 yards

Cones

Poles

Small/medium hurdle

(Each square represents 5 yards)

Goalkeeper sprints to poles and zig-zags through

Using quick shuffle steps move around cones

Quick sprint into hurdle

Perform 10 double footed, lateral jumps

Sprint to beginning

Timing:

Time how long it takes to complete the course

Allow rest on a 1:1 ratio (e.g. if it takes 25 seconds to complete the course, allow 25 seconds rest)

Complete 6 sets