Football/Soccer Session (Beginner): Academy WARM UP U14-U18

FIFA WARM UP (10 mins)

Organization: Cones placed 5 meters a part for a total of 20 meters with 4 cones placed on each side of the grid 3 meters from the interior cones

-Movements at 50 %,increase load/% as you progress

-Movements will be done 2x each, except jog (3x) and accelerations (1x)

1.Jog

2.Jog/back-peddle alternating

3.High knees

4.Butt kicks

5.Shuffling

6.Wrap Around

7.45 degree angle cuts

8.45 degree angle shuffles

9.Karaoke

10.Close the gate

11.Open the gate

12. Leg Swings/Opposite Hands

13. Lunges

14. Shoulder Bump

15. Dance Around Your Partner

16. 'A' Skip

17. 'B' Skip

18. Sprinters Rapid High Knees

19. 80-90-100 Accelerations

Busy Bee (10 mins)

Organization: Activity takes place in a 20 x 20 area. Half of the players on the inside of the grid and half on the outside with a ball each.

Players on the inside of the grid move to perform the passing and receiving exercises listed below. After performing the passing and receiving requirement the player seeks to do the same with a different outside player. Players will work for 60 seconds and then switch roles with outside players.Work to rest = 1:1

Progressions:

1. Inside players(x) move to receive a pass from outside player (O) and pass back to the player with INSIDE of right foot within 2-3 touches.

2. 0’s move to receive a pass from X and pass back to the player with INSIDE of left foot within 2-3 touches.

3. O’s move to receive pass with INSIDE right foot and pass back with INSIDE of left foot.

4. O’s move to receive pass with INSIDE of left foot and pass back with INSIDE of right foot.

5. O’s move to receive pass and pass back with OUTSIDE of right foot.

6. O’s move to receive pass and pass back with OUTSIDE of left foot.

7. O’s receive ball half turned/side on and pass to a different X and take their place. X dribbles and performs the same with another player.

8.Ball in X’s hands. O’s move to receive service and perform inside of right foot volley back to X.

9.Ball in X’s hands. O’s move to receive service and perform inside of left foot volley back to X.

10.Ball in X’s hands. O’s move to receive service and perform inside of right & left foot volleys back to X.

11.Ball in X’s hands. O’s move to receive service and perform right & left foot instep volleys back to X.

12.Ball in X’s hands. O’s move to receive and head back to X.

13.O’s move to receive pass from X. O’s turn and pass to a different X and OVERLAPS to receive back and perform the same with a different X…(see overlap)

14.O’s move to receive pass from X. O’s turn and pass to a different X and perform a WALL PASS and X then perform the same with a different player on the outside…

15.Thigh pass

16.Chest pass

17.Chest and thigh back

18.Chest, thigh and volley back