Football/Soccer Session (Moderate): Stormont Main FC Pre-season Fitness 30/6 (Start Time: 2013-06-30 10:00:00)

Warm-Up

Warm-up:

Players jog around square multi-directional using quick turns, backward steps and quick sideways movements to avoid contact with other players.

Coach calls out actions for players to complete:

High knees

Heels up at back

Light skip

High skip

Jockeying movements

Then move on to dynamic stretching

Occasionally give command for players to make transition into opposite square:

'GO' Players move to the left of their square and complete:

Single/double feet through cones

Side skip/ side shuffle around poles.

Allow players to complete their own static stretching when complete.

Part 2

1)

Set up:

10x10 centre square

Players in shaded areas are neutral

Team in possesion must attempt to keep the ball for duration of exercise.

If the ball is intercepted or played out of play the opposing team attain possession.

High intensity

Work for 2 minutes

Bring in perimeter players to allow others to rest

Each team completes 3 sets (6 sets in total)

Work to rest ratio 1:1

2)

Player sprints 5 yards to poles

Weave in and out using quick shuffle steps

Sprint to 1st cone, middle then back out to last cone ensuring you touch each cone

Arrive at ball and perform 10x toe taps/ Tucks over ball

Sprint to beginning and join opposite line.

Next player goes when player reaches middle cone.

Complete 2 repetitions.

Rest for 45 seconds and repeat

Runh both sessions at the same time then switch.