Section Period Activity/Method Diagram Activity
Warm Up 5-10 Minutes Organization:
- Area of 20 yards x 20 yards
- Cones
- Players to perform a structured warm up
consisting of the following:
Movement - marching, skipping, jogging,
A-Skip etc.
Dynamic range of motion - focus on
movement not muscles, leg swings,
calisthenics)
Neural Preparation - quick feet,
acceleration, jumping, change of direction
- Do 1-2 repetitions of each excerise
Coaching Points:
- Increase heart rate
- Increase muscle & body temperature
- Psychological benefits
- Injury prevention
Strench 10-15 Minutes Organization:
(flexiblities) - Players divide into pairs.
- Area of 30 yards x 30 yards
- Cones
Dynamic range of motion - focus on
movement,flexiblities and technique not
muscles
Variation 1:
a) Slow jog into the center and juggling.
-Go back, high knee
-Go back, side step
-Go back, butt kick
-Go back, heading and catch
b) Dribbling
-Dribbling and turn back
-Dribbling, pass back to pairs and speed
-Dribbling and pairs move as defender
c) Tapping into the center
-Tapping (forward)
-Tapping (backward)
-Tapping (side)
d) Passing
-Player move side with high knee over the
markers.
-Player in front of him throw ball and kick.
-Zig zag and passing
Coaching Points:
- Increase heart rate
- Prevent injury
- Coordination
Activity 60 - 75 minutes Organization:
- Area of 30 yards x 30 yards
- Cones
- Players to perform a structured muscle
strength consisting of the following:
Dynamic range of motion - focus on
muscles, leg swings, calisthenics,
movement and flexiblities
1) Run with the ball (Muscle strength)
- X1 run with the ball to X2.
- X2 burpee until X1 reach
- X1 pass the ball to X2 use outside foot.
- Change position and repeat the exercise .
2 Control Ball First Touch (Muscle
Endurance)
- Run with ball and pass to wall player to
receive return passes
- Run with the ball – feint to pass to wall
and continue running with the ball
- Player need to choose which situation for
him to past the defender.
Coaching Points:
- Awareness on receiving and running with
ball by keeping head up whenever possible
- Strong touches of the ball out into space
ahead of player running with the ball so as
to:
more quicker as less touches on ball
allow head to stay up longer
helps running and contacting the
ball to bemore rhythmical
- Use outside of foot to contact the middle
of ball if possible:
less interference with stride-pattern
of runner
3) 3 V 1 + Run With The Ball
(Cardiovascular)
- Playing 3 vs 1 possession in one zone
until a player sees the opportunity to run
with the ball out of the zone, through the
free middle zone and into the end zone.
- On entering the end zone, the running
player passes to his teammates.
- Attackers run with the ball successfully
and pass to end player three times and
change roles
Coaching Points :
1.Spreading out as the team in possession
2. Awareness of situation around you as
you play
3 On receiving the ball, to run with ball if
space is available
- A strong first touch on the ball into
space ahead
- Run with the ball using strong touches
to push the ball ahead.
- Run with head up to see the situation
ahead
- Decision on action to use as
approaching the defender
Cooling down 10 -15 minutes Organization:
- Use the width of a half field to perform
post training / game exercises
- Perform exercises such as light jogging
and static stretching (passive, active
assisted, active)
Coaching Points:
- Improve recovery rate between training
and games
- Encourage hydration and nutrition (fruit,
soup, sport drinks)
Feedback Player 5 minutes Organization:
-The coach get the feedback from the
players.
Evaluation
1. 90 % players able to improve flexibilities,
muscle,cardiovascular, running with the
ball and learn to keep it up the technique.
2. 10 % players able to improve flexibilities,
muscle,cardiovascular, running with the
ball and learn to keep it up the technique.
