Football/Soccer Session (Moderate): Gym Session Agility Work

Agility Stations (5 mins)

Organization: 4 stations ( 4 teams x 3 Players) - Speed, Agility & Ball Mastery work; Station 1 - set up 4 cones on angles from one another about 5 yards apart Station 2 - setup a long ladder on the floor  Station 3 - set up 4 small hurdles, one in front of the other  Station 4 - set up 4 poles one in front of the other; 4 balls placed on cones at the end of agility circuit

Activity:  

Each group will go through each one of the 4 speed/agility circuits;  when they reach the ball, the player must perform a ball mastery activity as dictated by the coach; on return player is to place the ball back on the cone and sprint to the end of the line and tag the next player; returning player must take a knee once they have completed the circuit

1. Cones - sharp change of direction on cutting movement; plan outside foot and use in-step to change direction 

2. Ladders - coordination & precision over ladders - one step in, fast feet

3. Hurdles - knees up and explode as toes touch ground - 2 foot hops; 

4. Agility poles - lateral movements through poles-hips forward, leg power to change direction

Ball Mastery:

Round 1 - toe taps forward then toe taps backwards on return

Round 2 - sole of the foot using right foot forward; sole of the foot using left foot on return

Round 3 - inside/outside right foot forward; inside/outside left foot on return

Round 4 - dribble with laces right foot forward; dribble with laces left foot return

Progressions - ask players to perform a unique turn to dribble back - i.e. pull back, inside turn, outside turn etc..