Football/Soccer Session (Moderate): Gym Training Stations

Screen 1

This is a rainy day stations work out for fitness/agility and some isolated skills

Set-up

Station 1: cone ladder 5 yards out cone 5 yards at other end

Station 2: same as station 1

Station 3: Hurdles (or tall cones) 1 yd apart - gate 5 yards out single disk on the side they trun out to

Station 3: zig-zag discs 3-4 yds gate 5 yds in front of last disc with single disk on side they turn out to

Station 5: dribbling- discs set 1 yd apart (8discs)

Station 6: Ladder - gate 5 yds out single disk on side they turn out toward

Station 7: discs 5 yds apart

ON stations 3,4,6 make sure players explode and have quick steps coming out and through the gate

Directions: 2 Minute Rotations- 60s travel

Station 1: A has ball- B travels through ladder (changing up the travel each time) As they exit the ladder A plays B who wall passes to A who sends a long ball (Right foot send) to C. Rotation B goes to A- A travels through the ladder and recieves ball from C- A sets up wall pass for C who sents long ball (right foot send) to B - A becomes C C travels to B repeat

Station 2 Same as 1-Left foot send on long ball

Station 3- Hurdles.

1- Right leg hop through sprint through gate turn out after single disc jog back

2- Left leg hop through sprint through gate turn out after single disc jog back

3- 2 foot hop through sprint through gate turn out after single disc jog back

Repeat

Station 4- Zig Zag run-forcus on planting outside foot sprint through gate turn out after single disc

Station 5- dribbling series- vary as capable

Station 6-Ladder Series singles-doubles-lateral doubles R then L- zipper-in and out-hop scotch-quad

Repeat

Station 7: sprinter has band around waist- resistance sprint 10 yards jog back next player sprints

Station 8- star sprint (see diagram) when player reachers 5 and heads to 5 1 can begin