Football/Soccer Session (Difficult): Fitness Training

Warm-Up (20 mins)

Warm Up (20 min)

Juggling (5 min)

RWB (5 min)

Setup: 10x40 yard area (30 yards from first cone to last cone)

Instructions:

FIFA 11 Warm-Up

- Each exercise is ran 2x

- Jog back to the start line - use as recovery

- Try to have each pair be in sync/unison

- Next pair doesn't start until pair in front reaches first cones

1) Simple Jog down.

2) "Open the Gate": Drive knee straight up, then twist rotating out; Alternate legs.

3) "Close the Gate": Knee comes up but at a right angle to the body, then twist rotating inward; Alternate legs.

4) "Circle Partner": Pair runs to first cone, then still facing forward, side shuffle towards each other, going around one another in a tight circle, then shuffle back out to their side of the channel. Run forward to second cone and repeat.

5) "Jump with Shoulder contact": Pair runs to first cone, then still facing forward, side shuffle towards each other, and jump to bump shoulders, land softly and shuffle back out to their side of the channel. Run forward to the second cone and repeat.

6) Sprint to the second cone, decelerate to then backpedal to the first cone; sprint to the third cone, decelerate to then backpedal to the second cone, etc.

7) 75% pace sprint through the channel to opposite end.

8) "Bounding": Drive the knee up as you "jump/bound" across the channel; opposite arm should come up as your knee comes up; each "step" is a new bound (think long-jump strides).

9) "Plant & Cut": Pairs run across one another to the first cone and plant/cut to then go to cone two; zig-zag across one another through the length of the channel 

Speed Training (30 mins)

Speed Training (30 min)

A: Sprint-Backpedal Repeats (8 min)

Organization:

Standing at Cone 1, lean and sprint to Cone 3. Backpedal to Cone 2. Keep your core set, posture low and weight on the balls of your feet. Change direction by driving with your legs and pushing into a full forward sprint toward Cone 4. When sprinting, get your knees up to produce force and punch the ground with the balls of your feet. Backpedal to Cone 3. Change direction one last time and sprint past Cone 5. This activity simulates field movements, like when a defender has to read a play and attack the ball. It also reinforces proper acceleration mechanics when changing from a backpedal to a sprint.

Set Up:

5 cones in a straight line, 5 yards apart. Number them 1-5.

B: Lean, Fall and Sprint (8 min)

Organization:

Stand with your feet hip-width apart and your body rigid from ankles to neck.

Lean forward until you actually start to fall, to the point where if you don't step, you will literally fall on your face. This is critical to create forward momentum and approximate the angle required to accelerate effectively. Most people think they are leaning farther than they really are, so be brave!

As you lean, rise up on the balls of your feet. Do not bend at the waist.

When driving out of the fall, move your knees and push off the ground with your legs to drive your body forward.

Keep your elbows bent at 90 degrees and swing your arms from the shoulder joint.

Keep your hands open and relaxed.

Sprint 10 yards x 10 & 20 yards x 8

Walk back for recovery. Breath deep to recover

This activity is great for learning how to fall into the correct angle and set your center of gravity to improve acceleration from a standing position.

Set Up:

25 cones, 5 sets - 5 yards apart

C: Push-Up Starts (8 min)

Organization:

Lie down on your stomach at Cone 1 with your hands in a push-up position.

On cue, get up and sprint past the second cone.

While sprinting, stay low for as long as you can.

Jog back to the beginning for recovery.

Perform 8-10 reps. This develops leg drive and start mechanics and improves hip power, balancing out lower-body strength.

Set Up:

2 cones 20 yards apart.

D: Flying Sprints (8 min)

Organization:

Stride out at 75 percent of full speed from Cone 1 to Cone 2.

Fall to your acceleration angle and push to full speed before passing Cone 3.

Jog back to the beginning for recovery.

Perform 6 to 8 reps.This activity works on acceleration from a jog and simulates the movements you need to effectively transition from general field coverage to closing the gap and making a play.

Set Up:

12 cones, each station 1 cones 20 yards apart and a third cone 10 yards past Cone 2.