Football/Soccer Session (Advanced): Pre-season - Endurance running, with and without ball (Start Time: 2013-06-26 10:30:00)

Screen 1 (30 mins)

Run 1 - In pairs. Without ball.

Cones are 10m, 20m and 30m in distance either side of start line.

1) Players sprint out to 10m line, turn, sprint through start line to opposite 10m line and back to start.

10 second rest.

2) Players sprint out to 20m line, turn, sprint through start line to opposite 20m line and back to start.

10 second rest.

3) Players sprint out to 30m line, turn, sprint through start line to opposite 30m line and back to start

1 minute rest.

Repeat runs, starting with 30m, then 20m, then 10m.

3 minute recovery.

Total Meters run - 600m

Run 2 - In pairs. With ball.

Same as above but this time with ball.

Both players have a ball each at start line, they run out to 10m line, leave ball there, turn and sprint to other 10m line, pick up partners ball and return to start line.

10 second rest.

Repeat same sequence as Run 1.

Total Meters run - 600m

Run 3 - In pairs.

6 x Shuttle Runs

1x10m -

1x20m

1x30m

20 second rest

1x30m

1x20m

1x10m

3minute recovery

Total Meters run - 240m

Run 4 - In pairs - With ball

1) Player 1 runs out with ball to 10m line, leave ball on line, sprint back to start line, turn at start line, sprint back to 10m pick up ball, turn and dribble to start line. Then player 2 repeats.

2) Player 1 runs out with ball to 20m line, leave ball on line, sprint back to start line, turn at start line, sprint back to 20m pick up ball, turn and dribble to start line. Then player 2 repeats.

3) Player 1 runs out with ball to 30m line, leave ball on line, sprint back to start line, turn at start line, sprint back to 30m pick up ball, turn and dribble to start line. Then player 2 repeats.

Total Metres run - 240m

Overall Metres Covered - 1680m