Football/Soccer Session (Difficult): SAQ

Screen 1 (25 mins)

7 Phase SAQ/Plyometric Session (6 X Repetitions = 1 round: Practice 2-3 Rounds)

Phase 1:

Forward movement using a variety of footwork through ladders. Single foot in each ladder square, two feet in each ladder square, single foot hops etc. Key Fundametals are balance, coordination/technique (body and feet) and posture. Encourage players to look up and forward. This improves posture.

Phase 2:

Lateral and forward movement through the poles at speed. Key fundamentals are balance, coordination, posture and running/checking/cutting technique.

Phase 3:

Lateral movement through ladder squares. Two feet in each square, lateral single hops in each square etc. Always start in the middle and work one way. Transition into next phase via sprint from edge of ladder to red cone. Key Fundamentals are balance, posture, coordination and adjustment of feet from ladder drill into sprint to red cone. Again, encourage players to sporadically lift their head for good posture and to develop awareness.

Phase 4:

Plyometric double jumps/bounds/hops/single jumps. Key fundamentals are balance, coordination, posture, technique. Incorporate stability and proprioception for joints/ligaments into the drill with intermittent jumps/hops/bounds. Transition into phase 5 by collecting a soccer ball and running at pace to the start of the next drill.

Phase 5:

Dribble through the cones with control, speed and precision. Key fundamentals are little touches to manipulate the ball through the cones, balance, technique, posture and coordination. Encourage players to lift their head occasionally whilst dribbling to build awareness.

Phase 6:

After dribbling past the last red cone in phase 5, take a controlled touch into phase 6 and strike the ball towards the goal before you reach the two red cones positioned on the sidelines. At this point there may be some fatigue, and on the 5th or 6th time round their will definitely be fatigue, so encourage good technique when mentally tired. Key fundamentals are balance, shooting technique, power or finesse and accuracy.

Phase 7:

Collect your ball from the net (if you miss the net continue to jog without the ball) and proceed to jog slowly while manipulating the ball around the grids and back to phase 1. Focus on recovery when jogging slowly, breathe in through your nose and out through your mouth with control, maintain good posture and keep control of the ball. When you arrive at phase 1 pass the ball, dead weight into supply of balls and start phase 1 ladder drill immediately.