Football/Soccer Session (Beginner): Improving Fitness Components

Balance and Co-ordination (30 mins)

Balance and Co-ordination.

Drill. 30 minutes.

Session is broken down into 4 Phases. Each phase is different from the last and targets different fitness components and techniques to imrpove both Balance and Co-ordination. The work to rest ratio would be 1 to 1 or 1 to 2, depending on the number of players, this may seem hard but the Phases may take around 30 seconds to complete. The players woud alternate turns during the session after each repetition. Therefore each player would have atleast a 30 seconds rest. Player complete each phase 5-8 Times with 2 Minutes complete rest after each player has complete the phase 5 times. Total work time between rests would be around 4 Minutes.

Phase 1;

4 Hurdles and layed out 1 1/2 yards apart from each other in a line, followed by 2 poles in a line placed 3 yards apart. 3 yards seperate the hurdles to the poles. The player is required to stand behind the startng cones which is placed 5 yards away from all the equipment. When the player approaches the hurdles they must Jump over each Hurdle and can not take a step to jump over the next. This is to improve power in the athlete when jumping but also Co-ordination to ensure the jump is both high enough and long enough to not only clear the hurdle but to allow an easier jump for the next hurdle and balance to land each jump. When completed the hurdle jumps the player must run a Z shape through the poles to a player who may throw a ball to be controlled or headed or passed into, the ball must be played back to the thrower before moving on.

Phase 2;

The player must run through the ladder in a lateral motion, moving side to side through the ladder placing both feet in each sqaure of the ladder. This is to improve agility and co-ordination by placing 2 feet inside each sqaure the player would need to good "eye to foot" co-ordination to ensure each foot goes in each sqaure of the ladder. Once this is complete 2 poles are places 3 yards apart with 1 cone further away than the other, the player must run around the furtherst pole then back to the nearest then up to the player who again will either throw or pass the ball to the player who must play it back to them.

Phase 3;

3 cones placed in a triangle shape 5 yards infront of player. The player must Run a full circle around each cone before moving to the next. This may make the player disorienteted and possibly lose sense of direction and balance, therefore a player can do this quickly and well they have good agility and balance. Again, a player will be ready to either throw or pass the ball in.

Phase 4;

The player would attempt to perform 5 squats on the Balance / Bosu Ball before moving onto the hurdle where they would perform a "Burpee" movement before jumping over the hurdle. If the player cannot perform the squats on the Balance ball they must try to stand on the ball for 30 seconds, this is to improve balance. Same applies with the player waiting to distribute a ball to the player who must then return it by either a pass, header or aerial control.

Equipment;

- Cones

- 4 Hurdles

- 4 Poles

- 1 Ladder

- 3 Large Cones

- 1 Balance / Bosu Ball

- 1 set of Agility Cones.

- Balls