Football/Soccer Session (Difficult): Fitness Drills

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Name:	Christopher Ruiz
City:	Lutz
Country:	United States of America
Membership:	Adult Member
Sport:	Football/Soccer

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PART 1: INTENSIVE CONDITIONING DRILL

• This is an intensive conditioning drill that requires 8-12 players, although it can be done with more.

• The practice should be set up on a half-size pitch, attacking two small target goals.

• Players are split into two groups. Each group completes one side of the drill, then switches over to work the other side of the drill at the halfway stage.

PART 2: EXTENSIVE CONDITIONING DRILL

• This practice is a full-pitch conditioning circuit carouselled with a generic 6v6 possession game.

• Two teams will compete in the generic 6v6 possession game, while a third team of six is working through a full-pitch circuit on either side of the pitch.

Football/Soccer Session Plan Drill (Colour): Intense Fitness Drill

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Intense Fitness Drill (15 mins)

SET-UP

• This drill requires 8-12 players. It is possible to do it with more, but you will need plenty of support staff to collect balls and assist with managing the drill. • The drill should be set up on a half-size pitch, attacking two small target goals. • Players are split into two groups. Each group completes one side of the drill, then switches over to work the other side of the drill at the halfway stage.

FUNCTION

A. Each player starts the drill by completing two short accelerations with a resistance band held by the player working next. B. The player drops the band and completes two short accelerations unresisted – forward and back on one side of the drill, and lateral on the other side. C. The player then accelerates over two hurdles or shufﬂes around two poles. D. The player receives the ball from a server and dribbles around the mannequins before passing into the target goal. On the other side of the drill, the player receives a pass from the server and sets it back to the server, who then passes between the mannequins. The player receives and takes on the last mannequin before passing into the target goal. E. The player should then perform three short doggies before a slow recovery jog down the side of the pitch. F. Finally, the player then performs a 20-yard acceleration

• Once the player completes the acceleration run, they can recovery jog or walk back to the start of the drill.

INTENSIVE CONDITIONING DRILL CONDITIONING DRILLS

PRO COACH SERIES SCOTT GUYETT, CRYSTAL PALACE

• The coach must try to ensure the players don’t have to wait too long before starting the next rep. As a guide, the next player should start as soon as the player in front ﬁnishes.

KEY COACHING POINTS

• Encourage players to change their speed at different points of the drill. Sections A, B, C and D should be performed at a high intensity.

• Once players pass into the goal, they should slow down to a recovery jog before accelerating again at the doggies (E).

• Once players complete the doggies, they slow down again into a recovery jog pace before accelerating again for the ﬁnal 20-yard run.

SETS & REPS

• Two sets of four minutes (continous work).

• At the completeion of the ﬁrst set, players have two minutes of recovery

Football/Soccer Session Plan Drill (Colour): Extensive Fitness Drill

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Extensive Fitness Drill (20 mins)

SET-UP

• This practice is a full-pitch conditioning circuit carouselled with a generic 6v6 possession game.

• Two teams will compete in the generic 6v6 possession game while a third team of six is working through a full-pitch circuit.

• Players completing the circuit work down the outside of the pitch, performing a number of technical movements and then ﬁnishing with a shot on goal. • Once a player has had a shot on goal, they make a slow recovery jog around the back of the goal to the other side of the pitch – where they can then start work on the other side of the circuit.

• Timings are important. You don’t want players waiting to start, as it should be a continuous practice.

FUNCTION

A. Players perform a press to a mannequin and drop (x2); on the other side, players perform a lateral shufﬂe to each of two mannequins. B. Players then make a curved run around poles; on the other side of the circuit, players make a one-touch bounce pass with a server before running between two poles to recive a pass back from the server. C. Players then take on a ﬁnal set of mannequins before shooting at a goal and against a goalkeeper.

• Once a player has had a shot at goal, they make a slow recovery jog around the back of the goal to the other side of the circuit.

• The passing from the server needs to be well timed. You don’t want players having to adjust their speed because of a poor pass.

KEY COACHING POINTS

• Team principles apply to the possession practice.

• For the conditioning section, players are encouraged to work at near maximum intensity.

SETS, REPS & TIMINGS

• Both the conditioning circuit and the possession game should be in sets of 3-5 minutes, depending on the level of players you are working with.

• Each of the three teams will perform two circuits and four possession games.

• Team A v Team B possession, Team C circuit.

• Team A v Team C possession, Team B circuit.

• Team B v Team C possession, Team A circuit.

• Then repeat.

• Between each set, players should have four minutes in recovery.