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Football/Soccer Session (Difficult): Charlotte Wilkie COS

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Liam Parkes

Profile Summary

Liam Parkes
Name: Liam Parkes
City: solihull
Country: United Kingdom
Membership: Adult Member
Sport: Football/Soccer
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Football/Soccer Session Plan Drill (Colour): Warmup + Sprint Prep

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Football/Soccer Session Plan Drill (Colour): Warmup + Sprint Prep
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Warmup + Sprint Prep (20 mins)

Setup:

3 different colour set of cones, each separated 10m apart = 30m working space // 90 second rest period performing high effort sprint reps

Physical Preparation:

- Dynamic Movement patterns to start (high knees etc.)

- Individual Stretches to enhance ability to perform at high speed

Skips + March Series:

- A-Frame Marches (Flat Foot -> Marching up on to toes -> March on Toes whole way) - Working to the Red cones

- A-Skips

- B-Skips

Flying Reps:

- Sprint position, in your own time 85% through Red/White/Blue + DEADSTOP ON THE CONES  (2 Reps at 85% to each cone) 2 reps -> Red // 2 reps -> White // 2 Reps -> Blue


- Sprint position, in your own time 90% through Red/White/Blue + DEADSTOP ON THE CONES (2 Reps at 85% to each cone) 2 reps -> Red // 2 reps -> White // 2 Reps -> Blue


- Sprint position, in your own time 100% through Red/White/Blue + DEADSTOP ON THE CONES (2 Reps at 85% to each cone) 2 reps -> Red // 2 reps -> White // 2 Reps -> Blue

Football/Soccer Session Plan Drill (Colour): COS Physical Session

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Football/Soccer Session Plan Drill (Colour): COS Physical Session
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COS Physical Session (30 mins)

Setup:

3 different colour set of cones, each separated 10m apart = 30m working space // In between reps allow enough rest time before performing ; Aim for 90 seconds rest before performing 2nd Rep

Change of Speed:

- Walk -> Jog -> Run  (Walk to red cone / Jog from red to white / Run from white to blue) (Purpose of this is to go through the different phases of changing pace) x2 Reps

- Run -> Jog -> Walk (Run to red cone / Jog from red to white / Walk from white to blue) (Purpose of this is to be in control of the body in deceleration but again focusing on changing pace) x2

- Jog -> 75% Run -> 95% Sprint (Walk to red cone / Jog from red to white / Run from white to blue) x2

- 95% Sprint -> 75% Run -> Jog (95% Sprint to red cone / 75% Run from red to white / Jog from white to blue) x2

Build 3D sessions in seconds
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