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Football/Soccer Session (Difficult): 4.5.20 - Fitness Homework

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BRIAN LEFEVRE

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BRIAN LEFEVRE
Name: BRIAN LEFEVRE
City: Cincinnati
Country: United States of America
Membership: Adult Member
Sport: Football/Soccer
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Football/Soccer Session Plan Drill (Colour): FIFA +11

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Football/Soccer Session Plan Drill (Colour): FIFA +11
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FIFA +11 (10 mins)

1. Jog x2

2. Toe Pulls

3. Knee Hugs

4. Groin Stretch

5. Inch Worms

6. High Skips/Regular Skips

7. 2 Up/1 Back

8. Shuffle Circle

9. Shoulder Bumps

10. Open Gate/Close Gate

11. Sprints x2

Football/Soccer Session Plan Drill (Colour): Interval Sprints

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Football/Soccer Session Plan Drill (Colour): Interval Sprints
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Interval Sprints (15 mins)

15 Minutes

Organization:

- 3 cones set up 25 yards apart from each other

- Player starts at middle cone

- Players starts with Recovery Jog toward outside cone, this can be done at any pace as long as it is a jog and not a walk

- After rounding cone it is a Max Sprint all the way THROUGH the midway cone before going into the next recovery jog

- The goal is to complete the time required with Max Sprints being completed at the same level the entire time

- Time set based on periodization, current fitness level, etc.

Football/Soccer Session Plan Drill (Colour): Short Sprint Workout

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Football/Soccer Session Plan Drill (Colour): Short Sprint Workout
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Short Sprint Workout (30 mins)

Short Sprint Workout:

Goal is intense short sprints, building and focusing on explosive movement.

SPRINTS ARE MAX EFFORT

10 Sets Total

Sets 1-5:

- 20 yard distance, starting from 1 knee (alternate which knee is down on each sprint)

- 1 Set = 10 Sprints, 15 second rest between sprints, 1.5 minute rest between sets

- Max effort sprint, stop at end of 20 yard sprint, these are not continuous

Sets 6-10:

- 10 yard distance, starting from 1 knee (alternate which knee is down on each sprint)

- 1 Set = 10 Sprints, 10 second rest between sprints, 1 minute rest between sets

- Max effort sprint, stop at end of 10 yard sprint, these are not continuous

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