| Warm Up |
Dynamic Warm up - Players start by going for a 4 minute jog and then
they start one one sideline and have a line 10 yards away and then
another line 20 yards away
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Players start by walking to the first line
with each step they bring their knee up toward their chest.
They do this to the first line and back
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Next the players walk and on each step they
bend their leg inward and grab their foot with their
opposite hand. For example, they step with their right foot
and lift up their left foot so they can grab their left foot
with their right hand. Then they let go, step with their
left foot and grab their right foot with their left hand.
They do this to the first line and back
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Next they do the "Frankenstein" to the first
line and back. This means as they are stepping with their
right foot, they keep their right leg straight and extend
their arms straight in front of them and reach up with their
leg so their right foot hits their right hand with both
straight in front of them then they put their left foot out
in front and up and then touch their left foot to their left
hand straight in front.
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Next they start with their back to the field
and take a 45 degree step backwards with their right foot
and touch the ground with both palms and then take a 90
degree step back with their left foot and touch the ground
with both palms and then 90 degrees again. They do this to
the first line and then back.
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Next they do carioca to the SECOND LINE and
back. Carioca (called by some as grapevine) is when they
start sideways let's assume they have their right foot
closest to the field) and they cross their left foot in
front of their right foot and then their right foot behind
their left foot and then their left foot behind their right
foot and then their right foot behind the left foot.
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Next is tapioca which is just like carioca
but with extremely small steps and much quicker
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Next the players jog to the second line and
back rotating their arms in a circular manner as if they are
swimming.
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Next the players jog to the second line and
back rotating their arms backwards in a circular manner
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Next they jog to the second line rotating
their arms (and upper body) sideways.
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Next the players lie down on the ground (on
their back) and put their right leg over their left leg and
reach with their right leg toward their left while keeping
their shoulders on the ground. They hold this position for
15 seconds and then change to the other direction. This is
done 4 times each.
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Next they go on their right knee and extend
their left leg straight in front of them and reach back with
their left hand and hold their right heel for 15 seconds.
They then do the same thing in the opposite side. This is
done 4 times each.
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Next the players do anything they want for 1
1/2 minutes.
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Next for a two minute period the players
will jog 5 steps and then sprint five steps (with a change
of direction) and then jog 10 steps and then sprint 10 steps
and then back to 5 and 5 then 10 and 10.
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This dynamic warm up will be something the players will do at the
start and end of every training session on their own. In the beginning
of the season, they will do this as a team but gradually each player
will do this at their own pace. |
| Ball Skills |
Groups of 4's with two balls per group. Two players are 30 yards
apart. There are two cones 10 yards apart in the middle. The players
on the outside each have a ball
The red players each sprint to opposite cones and the
yellow players pass a ball to the red players who then play the ball
back
The red players then run to the opposite cone and do the
same. This is done for a one minute period and then the red players and
yellow players change roles
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The first time this is done with one
touch passing.
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The second time this is done with
the worker receiving the ball with their outside
foot (the foot furthest from the center cone) and
they touch the ball toward the middle for a second
touch pass back
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The third time the ball is received
with the outside of the outside foot and then passed
back with the inside of the outside foot.
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Next the server picks up the ball
and tosses the ball underhand to the worker who has
come forward to the middle cone. The worker volleys
the ball back one touch using the inside of the
foot.
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Next is the same as above but now
the volley is with the instep
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Next the ball is tossed to the thigh
and the worker receives the ball with the thigh and
then plays the ball back from the ground.
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Next the ball is tossed to the chest
and there is a chest back and volley back.
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Next the ball is tossed to the head
and the worker jumps and heads the ball down toward
the servers feet
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This is a very fast paced warm up activity that involves a lot of
touches and a lot of fitness |
| Tactical Training |
There are 5 attacking players spread out in a semi circle and 3
defending players and a keeper. One attacking player has the ball and
the defending players position themselves to try to shut down the attack
providing proper pressure, cover and balance
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In the beginning, yellow is just passing the
ball around while red practices on shifting and rotating
Next yellow is allowed to move and try to get to
goal and red is trying to slow down the attack and if possible,
win the ball One group is doing this toward one goal and
another is on the other half of the field doing the same thing
Next the same thing is done but now there are
seven attacking players vs the 3 defending players and one
keeper. |
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This is taking the concepts worked on in the previous practice and
applying them in a more game related activity |
| Tactical Training |
Seven attackers, three defenders and one keeper on half the field.
The seven attackers start near midfield, the three defenders are inside
the D and the keeper has the ball.
The keeper punts the ball (or takes a goal kick) and the
three defenders have to make runs. One has to sprint and touch one side
of the 18, one has to sprint and touch the other side of the 18 and the
third has to sprint and touch the goal. Then all three go out and
defend. If they can slow down the attack or win the ball they win.
Yellow tries to get to goal and score
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The defenders get 10 turns and then players
rotate roles |
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This makes it an even more game related activity to work on slowing
down the attack when numbers are down |
| 3 v 3 Games |
3 v 3 games in 40 x 30 grids |
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| 5 v 5 Games |
5 v 5 Games |
Emphasis on good team defense |
| Games |
Unrestricted 11 v 11 Game |
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| Cool Down |
Same as the warm up |
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