Pre-Season / Week 1

Warm-up (5 min jog, 10 min stretch; 15 min)

Speed/Acceleration: 3x6x10m with full rest and 2 min rest between blocks e.g;

1) - 6 x 10m rolling reaction sprints (walk, jog from yellow cone, then into a sprint on the red cone) walk back rest

2) - 6 x 10m sprints (walk, jog from yellow cone, then into a sprint on the red cone) with change of direction at 5m with walk back rest

3) - 6 x 10m reaction sprints (react to a team mate’s movement from the middle red cone) then;

Plyometrics – low/medium intensity (hops and low level bounds; 15 - 20 ground contacts in total)

8 v 8 MDG

3v3 + 3v3 + 4 Target players

Players must stay in there respective areas

10 minute game, with 3 min rest

- Play starts with ball being played into the Blues to start with possession

- Objective is to play through central areas into target players

- Once achieved, target players transfer ball to other target player in adjoining end zone

- Play continues with target player passing into blues.

- If Whites win the ball they play to any target player or into opposite zone.

Progressions

- Defending team can press target players

- Remove central line to make a 6v6 + 4

Technical aspects

- Receive on back foot

- look to break defensive line

- good wait of pass

- communication

- Pass first time if you can, two touch if you have to, 3 touch if you must

Tactical Aspects

- Play forward early

- Retain shape when defending, no straight lines, show attacker inside

- Player rotation in central areas

- Quality of pass into target players

- If not in possession, get into a position to recieve.