Football/Soccer Session (Academy Sessions): Hurdles - Technique Development

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Isla Ramsay

Profile Summary

Name:	Isla Ramsay
City:	Glasgow
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Description

Aim: To improve the client’s hurdling technique.

Objectives:

1. Explain the 4 keys to good hurdling technique.

2. Demonstrate the skill and have the client group practice.

3. Assess everyone’s attempts and provide feedback.

Venue: Dennis Donnelly Park

Client Group: 17–25-year-olds, beginner level, mixed sex.

Equipment: Lesson plan, 8 cones, 6 large hurdles, 2 small hurdles.

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

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Warm Up (5 mins)

Organizational / Instructions

Pulse Raiser:

Run as an individual. Call a number and get into those groups. Then into pairs for rock paper scissors.

Include a few of these: high knees, over the fence, arm circles, hip rotations, rain dance.

MMP:

Skipping A’s, skipping B’s, skipping C’s, seated hurdle exchange. Spread out in a line for Skipping A's, B's and C's. Into semi circle for seated hurdle exchange.

Coaching Points

· Do not let lead arm cross centre of body. Push forward+ through over hurdle. If arm crosses, opens up arm, shoulder, and hips.

· Lead leg leads with knee. Knee ascends into hurdle, knee higher than crossbar.

· Trail leg is high, tight to body and completes rotation into sprint.

· Dorsal flexed toes. Point toes to the sky.

Progressions / Adaptations

Progressions:

· Double skipping A’s, double skipping B’s.

Adaptations:

· Slow down for individuals.

· Do not bring legs up as high for skipping A's, B's and C's.

Football/Soccer Session Plan Drill (Colour): Technical Skill

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Technical Skill (5 mins)

Organizational/ Instructions

4 sets, 2 tall hurdles in line evenly spaced for 3 sets, 2 small hurdles for Set 4.

Set 1 has higher hurdles. Set 2 and 3 has lower hurdles, Set 4 has small hurdles.

Depending on lead and trail leg, use either blue or red line.

Trailing Leg:

Coaching Points

Jog up to side of hurdle.
Stamp your leading leg down beside the hurdle. Lift your trailing leg up and over the hurdle.
Keep forward.
Lead with your knee.
Keep arms in and active.
Stay tall, makes the hurdle shorter.
Keep your knee close to the hurdle.
Do not lift leg up high and have ankle horizontal with hurdle, can cause injury.

Progressions/ Adaptations

Progressions:

· When comfortable pick-up pace.

Adaptations:

· Move to group performing well.

· Move to group needing more guidance.

Leading Leg:

Coaching Points

Jog up to side of hurdle.
Lift your lead leg up and over hurdle.
Keep forward.
Lead with your knee.
Stay tall, makes the hurdle shorter.
Keep arms in and active.

Progressions/ Adaptations

Progressions:

· When comfortable pick-up pace.

Adaptations:

· Move to group performing well.

· Move to group needing more guidance.

Football/Soccer Session Plan Drill (Colour): Technical Skill with Progression

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Technical Skill with Progression (5 mins)

Organizational/ Instructions

4 sets, 2 tall hurdles in line evenly spaced for 3 sets, 2 small hurdles for Set 4.

Set 1 has higher hurdles. Set 2 and 3 has lower hurdles, Set 4 has small hurdles.

Coaching Points

Controlled run to hurdle. Complete one hurdle at a time.

· Controlled run to hurdle.

· Lead arm punching through hurdle. Does NOT cross midline of body.

· Lead leg led by knee. Higher than hurdle crossbar.

· Trail leg tight to body, high and quickback into sprint.

· Toes dorsal flexed. Up to the sky.

Progressions/ Adaptations

Progressions:

· Pick up pace. Try to make it more fluid.

Adaptations:

· If not confident with it yet, take your time.

· Move to group performing well.

· Move to group needing more guidance.

Football/Soccer Session Plan Drill (Colour): Game Related Practice

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Game Related Practice (5 mins)

Organizational/ Instructions

3 sets, 2 hurdles in line evenly spaced. Make hurdle heights even on both sets.

Separate into 3 teams. Hurdle relay race. Complete the hurdle set one at a time as fast as you can. Once you reach the cone, pass the baton to team member and step back. If teams uneven, 1 person will need to run twice.

Coaching Points

· Go as fast as you are comfortable to.

· Lead leg up and over hurdle first.

· Trailing leg high, tight to the body.

· Lead arm not crossing body midline, keep active.

· Toes dorsal flexed, up to the sky.

Progressions/ Adaptations

Have fun!

Football/Soccer Session Plan Drill (Colour): Cool Down

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Cool Down (5 mins)

Organizational/ Instructions

Yoga poses and stretches.2m apart.

Coaching Points

Mountain pose, reach for the sky, forward fold, rear lunge arms up (swap legs), downward dog, cobra, seated hamstring and quadricep stretches.

Progressions/ Adaptations

· Take your time, it’s a cool down!

· Do not stretch too far if uncomfortable.

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