Football/Soccer Session (Difficult): Colony Fitness Session

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Name:	Ray Ramirez
City:	Fontana
Country:	United States of America
Membership:	Adult Member
Sport:	Football/Soccer

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

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Warm-up

1.) Two lines on the midfield line while facing the center circle.

2.) Jog in two lines and return by outlining the midfield circle.

3.) Conduct warm-up stretches, exercises, and runs in two straight lines, and jog the outer part of the center circle.

Football/Soccer Session Plan Drill (Colour): Ladder Intervals

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Ladder Intervals

All players line up on the sideline to begin the exercise. After sprinting, players will walk one side of the field to recover, but the sprints will double each time.

Set 1:

-Sprint from one side to the other at 100%, then walk back to the original starting line.

-Sprint two sides (there and back) at 100%, then walk to the other side for recovery. (Your next starting spot for the sprints should be on the other side of the field)

-Sprint three sides at 100% and walk one side to recover.

-Sprint four sides at 100% and walk one side to recover.

-Sprint five sides at 100% and walk one side to recover.

-Rest for 3 minutes (Sip some water if needed)

Set 2 (Backwards):

-Sprint five sides at 100% and walk one side to recover.

-Sprint four sides at 100% and walk one side to recover.

-Sprint three sides at 100% and walk one side to recover.

-Sprint two sides at 100% and walk one side to recover.

-Sprint one side at 100% and walk one side to recover.

Football/Soccer Session Plan Drill (Colour): 3 Minute Run

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3 Minute Run

Set 1: Players begin on the goal line, together.

-Sprint to the 6-yard line and back to the goal line.

-Sprint to the 18-yard line and back to the goal line.

-Sprint to the midfield line and back to the goal line.

-Sprint to the opposite 18-yard line and back to the goal line.

-Sprint to the opposite 6-yard line and back to the goal line.

-Sprint to the opposite goal line and back to the original goal line.

-This should be completed in 3 minutes or fewer.

Football/Soccer Session Plan Drill (Colour): 3 Mile Soccer Run

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3 Mile Soccer Run

Soccer 3 Mile Run (12 Laps):

-Split the players into two groups: one will begin on the north-east corner, and the other will begin on the south-west corner.

-Players will run 12 laps around the soccer field (on the outside of the field). Certain areas require sprinting and jogging.

-When a group reaches the north-east corner of the field, they are to sprint to the opposite corner (120 yards).

-They then jog the west goal-line to the south-west corner.

-Players sprint from the south-west corner to the midfield line (60 yards).

-One players reach the 50 yard line, they jog to the south-east corner, and continue jogging to the north-east corner, where they repeat the runs.

-Each group should repeat the exercise until they run a total of 12 laps around the field.

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