Football/Soccer Session (Beginner): Fitness

Fitness

THE SESSION: Sprints

Set Up:

Full Field Fitness circuit

1: 80% run

2: 80% run w/ backpedal on way back

3: Side shuffle out, 100% back

4: Power skips out 80% back

5: 100% through.

Fitnes

THE SESSION: Fitness Bingo

Set Up:

Players choose which fitness activity they do

The objective is to complete one each week untill all have been completed

Players have to choose at the begining of the session to allow cooches to set up whilst warm up/first activity is talking place

When all activities have been completed the players earn a reward

Fitness

THE SESSION: Fitness Circuits

Set Up:

4 Stations - 4 players at each station.

2 Repititions - 1st rep = 3 minutes on each station. 1 minute recovery whilst switching stations.

2 minute recovery between reps.

2nd rep = 2 minute on each station. 1 minute recovery whilst switching stations.

Station 1

Player sprints out, through the ladder, sidesteps between each cone (6 yards apart), inbetween poles(2 yards apart), sprint to hurdles, double foot jump and sprint to finish line. 60% jog back to start.

Station 2

Square 12x12 yards. One player on each pole, players must pass as follows -

30 seconds - 1)Pass round to right, recieve off back foot and pass with right foot.

30 seconds - 2)Pass round to left, recieve off back foot and pass with left foot.

30 seconds - 3)Pass round to right, reciever sets back to passer for one-two.

30 seconds - 4)Pass round to left, reciever sets back to passer for one-two

Station 3

Working in pairs, Player 1 and 2 dribble out with the ball to poles(40 yards from start), leave the pole at pole and sprint back. As soon as players 1 and 2 dribbling out stop the ball on the line, players 3 and 4 sprint out to bring the balls back and pass to player 1 and 2.

After 1 minute, the pairs switch roles.

Station 4

Players have a ball each, they dribble ball towards pole(10yards apart) and turn and dribble towards next pole. Players use various turns, inside of foot, outside of foot, drag back, cryuff turn. Once they get to end cone, jog back at 60% with ball.