Football/Soccer Session (Moderate): Excel

Explosive prep (10 mins)

Explosive preparation exercises. 9 30m sprints @ 90% intensity with 30 seconds rest between reps. 3m decel zone.

6v5 activity (25 mins)

6v5 playing out activity. Red CB's have to carry ball into the zones to create superiorities. Defenders are locked into their zones when they don't have possession, but can go anywhere if they win possession. Red attackers can leave their zones only by carrying the ball into another zone.

Looking to eliminate the opponent's 1st line of pressure and create superiorities by carrying the ball and attract pressure from 2nd line to eliminate and go to goal. If ball goes out of bounds, restart from red goalkeeper. Keep scores and rotate roles after 5 mins (have to keep 1 red in attacking role, a holding midfield player)

Instruction points :

- dispersal (angles/distance)

- look for CB's to recognize when/why to carry the ball forward

- look for CB's to recognize when/why to release the ball after attracting pressure

- change angles while carrying the ball to commit defender & create space for support player

- support players take up advantageous angles/distances

- timing of movements