Football/Soccer Session (Moderate): POSSESSION 1

Part 1

Fifa 11 plus Warm Up

The course is made up of six pairs of parallel cones, approximately 5 – 6m apart. Two players start at the same time from the first pair of cones, jog along the inside of the cones and do the various exercises on the way. After the last one, they run back along the outside. on the way back, speed can be increased progressively as players warm up.

1. RUNNING STRAIGHT AHEAD: Jog straight to the last one. Run slightly more quickly on the way back. Do the exercise twice.

2. RUNNING HIP OUT: Jog to the first cone. Stop and lift your knee forwards. Rotate your knee to the side and put your foot down. Jog to the cone and do the exercise on the other leg. When you have finished the course, jog back. Do the exercise twice.

3. RUNNING HIP IN: Jog to the first cone. Stop and lift your knee to the side. Rotate your knee forwards and put your foot down. Jog to the next one and do the exercise on the other leg. When you have finished the course, jog back. Do the exercise twice.

4 RUNNING CIRCLING PARTNER: Jog forwards to the first cone. Shuffle sideways at a 90-degree angle towards your partner, shuffle an entire circle around one other (without changing the direction you are looking in) and back to the first cone. Jog to the next one and repeat the exercise. When you have finished the course, jog back. Do the exercise twice.

5 RUNNING JUMPING WITH SHOULDER CONTACT: Jog to the first cone. Shuffle sideways at a 90-degree angle towards your partner. In the middle, jump sideways towards each other to make shoulder-to-shoulder contact. Shuffle back to the first cone. Then jog to the next one and repeat the exercise. When you have finished the course, jog back.

Do the exercise twice.

6 RUNNING QUICK FORWARDS AND BACKWARDS SPRINTS: Run quickly to the second cone the run backwards quickly to the first cone, keeping your hips and knees slightly bent. Repeat, running two cones forwards and one cone backwards. When you have finished the course, jog back. Do the exercise twice.

7. THE BENCH STATIC: This exercise strengthens your core muscles, which is important to ensure the stability of the body in all movements. Assume the starting position by lying on your front, supporting yourself on your forearms and feet. During this exercise, lift your upper body, pelvis and legs up until your body is in a straight line from head to foot. Draw your shoulder blades in towards your spine so that they lie flat against your back. Your elbows are directly under your shoulders. Pull in your stomach and gluteal muscles and hold the position for 20–30 seconds. Return to the starting position, take a short break and repeat the exercise. Repetitions: 3 sets (20–30 sec. each)

8. The Bench Alternate Legs: This exercise strengthens your core muscles, which is important to ensure the stability of the body in all movements. Assume the starting position by lying on your front, supporting yourself on your forearms and feet. During this exercise, lift your upper body, pelvis and legs up until your body is in a straight line from head to foot. draw your shoulder blades in towards your spine so that they lie flat against your back. Your elbows are directly under your shoulders. pull in your stomach and gluteal muscles. lift each leg in turn, holding for a count of 2 seconds. continue for 40 – 60 seconds. return to the starting position, take a short break and repeat the exercise. repetitions: 3 sets (40 – 60 sec. each)

9. The Bench One Leg Lift and hold. During this exercise, lift your upper body, pelvis and legs up until your body is in a straight line. draw your shoulder blades in towards your spine so that they lie flat against your back. Your elbows are directly under your shoulders. pull in your stomach and gluteal muscles. lift one leg about 10 – 15 centimetres off the ground and hold the position for 20 – 30 seconds. return to the starting, take a break and repeat the exercide with the other leg,

Part 3

Small Sided Game

Coaching Points:

Create width in attack to help build play from the back and open a passing channel to the forward

Look to penetrate to forward player

Mobility to support the ball and maintain possession

Team shape as the ball moves

The function of each player within the team shape