Football/Soccer Session (Difficult): MCAA 568_Jackson Rudolph (fitness)

Attacking Sprints (20 mins)

Increasing to high-intensity 1v1 sprints.

Setup and instructions:

• The goalkeeper starts by passing to the attacker at the halfway line.
• The defender comes out to meet the ball while the attacker sprints toward the goal.
• The attacker attempts to beat the defender off the dribble and have a shot on goal. 
• If the defender wins the ball, he will race to dribble across the halfway line. 
• High pace for 20 minutes. Intervals between players serve as rest but have inactive players bouncing on their toes, ready to sprint. 
  • 10 minutes at 75% max sprint
  • 10 minutes at 100% max sprint 

Focus: High intensity, attacking play, defensive positioning, counterattack, shot finishing, dribbling, creating off the dribble.

4v4v4 Counter (25 mins)

Counter-attacking and conditioning

Setup and instructions:

• Three teams of four players with two goalies at either goal (full field)
• The green team starts with the ball and attacks the blue team's goal (left)
• If the green team successfully scores, they receive the ball at the halfway line and attack the red team's goal (right)
• If the blue team successfully defends against the attack, they will quickly transition from defense to offense and attack the red team's goal (right)
• The green team now defends the left goal as the Blue team attacks. 
• 25 minutes at high intensity, the inactive team will serve as a rest interval, but be sure inactive players are bouncing on their toes.