Create your own Session Planns with stunning 3D in minutes Hundreds of soccer sessions in a searchable database Compile ready-made drills into your own session in seconds Adapt ready-made drills to make a customised session in moments Post on your website, e-mail to friends, link to non-Members, view on your phone Sport Session Planner: for a low yearly subscription, click here to join!

Football/Soccer Session (Advanced): Referee Fitness Programme Session #2

Profile Summary

Robbie Hope
Name: Robbie Hope
City: Elgin
Country: United Kingdom
Membership: Adult Member
Sport: Football/Soccer
Build 3D sessions in seconds
Access to 1000’s of sessions
Professionalise and modernise your coaching
Used by the world’s best coaches
US$
75
per year
Join today

Description

Referee Fitness Programme session deisgned with no equipment required.

Football/Soccer Session Plan Drill (Colour): General Warm-up

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): General Warm-up
Save Image: Football/Soccer Session Plan Drill (Colour): General Warm-up Create Video:

General Warm-up (5 mins)

Perform a figure of eight using the full-size pitch.


Begin a run from a corner up to the halfway line, then run across this line to the opposite side of the pitch and continue a straight run to the corner and then jog across the goal line to repeat the run from that corner.

Football/Soccer Session Plan Drill (Colour): Dynamic stretching

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Dynamic stretching
Save Image: Football/Soccer Session Plan Drill (Colour): Dynamic stretching Create Video:

Dynamic stretching (5 mins)

Perform a varity of dynamic stretched from the side-line to the side of the 18 yeard box with a recover jog back to the side-line.


Dynamic stretches: Heel flicks/high knees/side-steps/backwards run/cross-overs/open groin/close groin/hamstring sweeps/hamstring kicks/floor jumps/forward side-side/backward side-side/skipping/rolling arms forward/rolling arms backwards/boxing forward/boxing out to the side/boxing upwards.

Football/Soccer Session Plan Drill (Colour): Specific Warm-up

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Specific Warm-up
Save Image: Football/Soccer Session Plan Drill (Colour): Specific Warm-up Create Video:

Specific Warm-up (5 mins)

Perform various runs & strides of an assistant referee on the side of the pitch.

Football/Soccer Session Plan Drill (Colour): Speed & agility

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Speed & agility
Save Image: Football/Soccer Session Plan Drill (Colour): Speed & agility Create Video:

Speed & agility (15 mins)

Starting at the goaline run backwards up the 18 yeard line, sprint to the edge of the 6 yard box, side-step along the 6 yard box to the opposite edge then run diagonally backwarsd to the edge of the 18 yeard box with a straight sprint to the goal line and complete with a recovery jog back to the start.


2 sets of 8 (1 set each at A & B)

Football/Soccer Session Plan Drill (Colour): Speed Endurance

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Speed Endurance
Save Image: Football/Soccer Session Plan Drill (Colour): Speed Endurance Create Video:

Speed Endurance (30 mins)

Set 1: Sprint to the edge of the penalty area and back, rest for 30 seconds. Repeat 6 times.

*5 minute active recovery.


Set 2: Sprint to half-way line and back, rest for 60 seconds. Repeat 4 times.

*5 minute active recovery


Set 3: Sprint to the opposite goaline and back, rest for 90 seconds. Repeat 2 times.

*5 minute recovery break

Football/Soccer Session Plan Drill (Colour): High Intensity

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): High Intensity
Save Image: Football/Soccer Session Plan Drill (Colour): High Intensity Create Video:

High Intensity (20 mins)

Starting at one corner sprint 75% across to the opposite corner with a recovery jog or walk to the other corner and then repeat another 75% sprint to the opposite corner with a recovery jog or walk back to the start.


2 sets of 3 reps (3 reps at each A & B)


Consistency in your lap times is the key object of this exercise. (5 minutes Elite standard).


*5 minutes recovery break.

Football/Soccer Session Plan Drill (Colour): Core stability + Cool-down

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Core stability + Cool-down
Save Image: Football/Soccer Session Plan Drill (Colour): Core stability + Cool-down Create Video:

Core stability + Cool-down (10 mins)

Core Stability.

Perform a varity of core stability exercises for 30 seconds then a recovery jog into the centre and out to a new spot on the centre circle and perform a core stability exercise.


1 Set of 10 reps


Cool-down

Perform a varity of static stretches. after each stretch walk into the centre and walk out to a new spot on the centre circle line and perfrom another static stretch.

Build 3D sessions in seconds
Access to 1000’s of sessions
Professionalise and modernise your coaching
Used by the world’s best coaches
US$
75
per year
Join today

© Copyright 2022 Sport Session Planner Ltd.
Developed with Partnership Developers, a division of Kyosei Systems.

Animation Controls (PCs, Macs, Laptops):

Play animation
Play step-by-step
Repeat (toggle)
Full Screen
Pause
Stop

Back/Forward: Drag timeline button