Football/Soccer Session (Academy Sessions): Pre-Season Example Session Plan

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Pro-Club: RBNY Academy Inc

Colby Cunha

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Colby Cunha
Name: Colby Cunha
City: Whippany
Country: United States of America
Membership: Adult Member
Sport: Football/Soccer
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Football/Soccer Session Plan Drill (Colour): Field Layout

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Football/Soccer Session Plan Drill (Colour): Field Layout
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Field Layout

Field is split into three stations with one coach at each station.

Players perform a series of SAQ Activities and rotate after 18mins (allowing 2mins for water/rotation).


Football/Soccer Session Plan Drill (Colour): Warm Up

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Football/Soccer Session Plan Drill (Colour): Warm Up
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Warm Up (15 mins)

Dynamic Warm Up

A)

-Arms (Circles, Forward, Backwards,Cross, Up and Down,Latts)

-High Knees

-Open& Close Gates

-Side Shuffle (Forwardsm backwards, sideways)

-High Kick outs

-High Leg Raises

-Twist on trunck

B)

1. Hurdle Station

-Close Gates- Forward

-Open Gates- Backwards

-High Leg Raise L&R Foot

-Jump Hurdles/Step over

2. Three Cones Station

-Forward Shuffle

-Backwards Shuffle

-Bunny Hopes

-Single Leg Hops


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

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Football/Soccer Session Plan Drill (Colour): Speed Training
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Speed Training (25 mins)

Speed Training (25 min)

A: Sprint-Backpedal Repeats

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

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.

B: Lean, Fall and Sprint

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.

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 to 20 yards.

Walk back for recovery.

Repeat 8 to 10 times.

C: Push-Up Starts

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

Set up two cones 20 yards apart.

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 6 to 8 reps.

D: Flying Sprints

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 two cones 20 yards apart and a third cone 10 yards past Cone 2.

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.


Football/Soccer Session Plan Drill (Colour): Fitness Circuit

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Football/Soccer Session Plan Drill (Colour): Fitness Circuit
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Fitness Circuit (10 mins)

Fitness

A: Zig Zag Forwards then Backwards

B: Over hurdles

C: Over hurdles

D: Speed latter

E: Lateral movement and sprint to cone

F: Single Leg Hop

Repeat bacn To A


Football/Soccer Session Plan Drill (Colour): Conditioning Square

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Football/Soccer Session Plan Drill (Colour): Conditioning Square
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Conditioning Square (15 mins)

Conditioning Square Intervals

First set 5 sets of sprinting around 2 flags

Second 5 set sprint around 1 flag.

Between sets:

-Work on technique:

-Possession


Football/Soccer Session Plan Drill (Colour): Pass, Move & SAQ

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Football/Soccer Session Plan Drill (Colour): Pass, Move & SAQ
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Pass, Move & SAQ (20 mins)

Create two boxes to accommodate the group and split the team in half. Players move passing the ball within the box. On the coaches command, players pass using one or two touches. When the coach shouts 'switch' Players leave the ball and switch boxes. As the switch boxes, they ust go through one of the SAQ activities in the middle. Play is continuous. To progress, play keepaway in the box.


Football/Soccer Session Plan Drill (Colour): Free Play

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Football/Soccer Session Plan Drill (Colour): Free Play
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Free Play

Organization:

Free Play

7v7 - 9v9

Instructions:

Coaching Points:

Progressions:


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per year
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