Football/Soccer Session (Academy Sessions): U16, Week 16, Session 3, Squat/Lunge Matrix

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Sports Science

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Name:	Sports Science
City:	coventry
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Football/Soccer Session Plan Drill (Colour): Warm Up

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Warm Up

General warm up - 20 yard cones - x 2 of each

Jogging --- weaving --- high skips --- low skips --- high knees --- heel flicks --- jockey forwards --- jockey backwards --- Carioca --- Open/Close gate

Football/Soccer Session Plan Drill (Colour): Squat/lunge + multidirectional speed

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Squat/lunge + multidirectional speed

1. Squat/Lunge - in 20 x 20 grid

30 seconds moving balls around. 10 Figure of 8 lateral lunges x 3 - emphasis on sitting into lunge, chest up and feeling & stretch on groin

30 seconds keeping balls up - 10 overhead lunges each side x 3. - emphasis on keeping arms straight overhead, chest up, controlling core and reducing lumbar curve, maintain good lunge form

2. Multidirectional speed - cones set in 20x20 grid

2 groups lined up behind cones, players to sprint around the cones, planting feet in order to change direction quickly. Change direction 5 times before sprinting 10 yards, and weaving around 3 poles 1 yard apart. - Long distance directional changes + short distance changes. 3 sets on each group of cones before swapping over.Teams competed against each other for last 2 sets.