Football/Soccer Session (Academy Sessions): Session 6 - Uefa C.

The four Points (10 mins)

Method:

Split team into equals on “A” starting points.

Each exercise done by moving up the left of cones and down the right.

Start with :

Slow jog x2

Hip out x1

Hip in x1

Arms back, front and clap

Cariocas 

Knees to palm.

Heel to palm.

To finish all players stand at the “A” they started at race around all starting points for 3 reps.

One rep is their “A” all around back to their “A”.

Coaching Points:

Lead into static stretches.

Attackers defending in a8v6 with one GK (15 mins)

Method:

Set up pitch using 6 cones and placed as 3 goals along the halfway line.

Allow free play for first 5 mins after you have introduced yourself and explained the phase of play.

Today our objective is for the attackers to defend the 3 goals and stop the pink team from scoring in any of the 3 goals on the half way line.

Phase starts by the pink team goalkeeper playing out.

After the free play coach steps in to give instruction first to the pink team , here the instruction will be too look for width off the fullbacks and for a double pivot to go in front of the CB’s, with the number 10 up top offering link ups for the double pivot and for the fullbacks to get forward.

After that is set give it a few mins and see how it develops , then freeze play and this time talk to the green attackers on how you want them to defend the three goals.

For this I will be looking for them stay in a 2-3-1 formation with the line of three keeeping the line , and a double pivot behind it which moves in unison as does the line CF who looks to play between the CB and more to the side of the ball for any ball played backed if the green team successfully keeps its core together shifting as units to where the ball is played + tell the centre forward if ball won back to look to bend run off CB’s and keep them on their toes.

Coaching Points:

The theme of the session is for the green team who are the attacking team to defend as a unit the 3 goals that the pink team are trying to score in.

Awareness - communication- tightness as units, and why we stay tight and shift across as a team.

Why we don’t go solo trying to close the ball using up valuable energy best reserved for counter attack

Warm down. (5 mins)

Method:

Warm down starts with a jog across pitch and back to box for Stretch's.  

Start warm down with jog across pitch A.

On jog back: B -

SKIPPING - Skip while moving forward and swinging your arms in forward motion. (circular).

High Knee jogging - While jogging , stop on the spot for about 10 seconds and perform knees up, so that your thighs reach a 90-degree angle with your body.

Torso twists - When jogging again stop on spot and perform 15 seconds of rapid torso twists from side to side. Make sure you maintain a steady rhythm and keep your arms completely loose.

Once your heart rate has slowed to something near its normal level, you should immediately start some stretching exercises.

Hamstring stretches - 

Start with your feet a shoulder’s width apart. Interlace your fingers behind your back, and slowly bend forwards whilst keeping your legs straight. Try to tuck your chin in as near to your knees as you can, and bring your hands above your back. Hold this for two or three seconds, and then slowly return to your starting position.

Calf stretches - 

Find a wall or a teammate to lean on, and then stand at arm’s distance. Lunge forward with your left leg, so it is slightly bent, and stretch your right leg behind you (keeping it straight). Your right heel should be pressed into the ground. Hold this stance for around 20 seconds, and then switch legs. Repeat this five times to give your calves a great warm-down.

Quad stretches - 

Start with your feet three or four inches apart, and bring your left leg behind you - taking hold of it with your left hand. Keeping your back straight, gently pull your foot into your gluteal muscles. Slowly return your left foot to the ground, and repeat the exercise with your right foot.

Lower back stretch's -

 Lie on your back with the soles of your feet on the floor and your knees bent. Very slowly lower both knees to the right while keeping the rest of your body perfectly still. With your right hand, gently pull your thighs towards the ground, and stretch your left arm out behind you. You should feel a stretch through your side and lower back. Then simply swap sides and repeat the exercise from scratch.

Warming down after every match and training session is essential during a busy season, as it keeps you supple and free from stiffness the day after exercise. 

Performing these warm-down routines after every session should help you to be in the best possible shape when match days arrive