Football/Soccer Session (Moderate): Functional Warm-ups

Profile Summary

Name:	Steven Rodden
City:	Gateshead
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Description

General warm-ups that incorporate handling and footwork.

Football/Soccer Session Plan Drill (Colour): Footwork/Coordination/agility

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Footwork/Coordination/agility (10 mins)

Goalkeeper starts on bottom cone.

Using quick shuffle steps they must work they way through the cones as illustrated, touching each cone.

Work both sides.

Progression:

Add traffic cones to one side and instruct goalkeeper to transfer cones from one side to the other, transferring cones between hands as they move from cone to cone.

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

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Warm-Up (10 mins)

1) Single contact through hurdles, two touch pass back along floor.

Double contact through hudles, one touch pass.

Bunny hop over hurdles, volley return.

2) Lateral high knees over hurdle, back pedal around 2nd hurdle and make a low diving/collapsing save.

Work both sides.

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Warm-Up (10 mins)

1) One goalkeeper takes the lead and attempts to beat other keeper to one of the 2 poles using quick shuffle steps and changes of direction.

2) 2 Ball - goalkeepers stand approximately one yard apart and one yard to the side of each other. Both goalkeepers throw the ball directly in front of them and move quickly to gather their partners ball.

3) Using numbered commands the goalkeeper must move quickly to each cone:

1 - Forward

2 - Backward

3 - Right

4 - Left

Remain facing forwards with head forwards at all times

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Warm-up (10 mins)

This warm-up is both functional and progressional:

(Always alter the side you move out to at the top)

1) Set-up:

12-15 yard distance

5 cones placed one foot step apart

5 cones placed 2-3 yars apart and 1 yard in front

Jog - Single Feet through cones

Jog - Side Skip around cones

High Knees - Single Feet

Heel Flicks - Side Skip

Skip - Double Feet

Skip (Higher) - Side Shuffle (Faster paced)

Lunges - Jog Back

Hamstring Stretch (Kicking up, straight leg) - Jog Back

Groin Stretch (Over the gate) - Jog Back

3/4 Sprint - Double feet through cones

3/4 Sprint - Side Shuffle

3/4 Sprint - Backwards (qucik feet) to beginning

Ensure when keeper is going through both sets of cones they maintain 'SET' hands and only move from the waist down.

2) Set-up:

Using either a small agility ladder or cones

Set out 5 rungs and place a cone at rung 2 and 4

Server with a number of balls at the top

Goalkeeper moves double footed through cones

At the 2nd and 4th rungs they move laterally out to the outer cones and back into the 2nd/4th rung

Receive a mid height diving save and low diving save from server

Timing:

Work for 60s rest for 60s

Complete 3 sets

Work to rest ratio 1:1

Football/Soccer Session Plan Drill (Colour): Warm-Ups

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Warm-Ups (10 mins)

Warm-Ups:

1 - Footwork Duel vs Coach or another goalkeeper

One player takes the lead, using quick shuffle steps

Objective of the game is to beat chasing player to either cone/pole using quick shuffle steps, changes of direction etc.

2 - Footwork

Using quick footwork through the cones (single foot, double foot, side steps, weaving in and out)

Make your way into goal and SET ready for shot

Start with shots into chest/head

Progress to low and diving saves

3 - Footwork/Handling

Using shuffle steps between cones/poles

Coach calls SET and strikes ball at varying heights into body

Progression:

Start in centre of goal shuffle to one cone/pole and back into middle, make diving save to opposite side

4 - Jumping/Handling

Keeping feet together, jump between each of the cones set out

Enter goal and make a save (various types of shot)

Progression:

Single leg jumps, tuck jump between cones

5 - Footwork

Starting in middle of cones

Coach has 4 commands - 1) Forward, 2) Back Pedal, Right) Shuffle right, Left) Shuffle left ensuring you touch each cone, back pedal to centre

Progression:

2) Turn and run forwards, Right) Dive towards cone, Left) Dive towards cone.

6 - 2 Ball - Footwork

Both players have a ball in hand approximitely one yard apart as set out in diagram.

Each player throws the ball forward and at the same time shuffles over to collect ball from other player.

Continue until one person drops the ball.

Continue for approx 3-5 minutes

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Warm-ups (10 mins)

Work on all types of catching - W, Cup, Scoop

Move out to right and complete footwork or dynamic stretching depending on stage of warm up

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