Week 1 Session 3

Refer to Session Layout

Begin at cone 1. Dribble out to cone 2. Disguise as if you are going to continue to pass forward/continue dribbling to cone 5 but shift the ball leftwards and roll the ball towards cone 3 while keeping your body position facing forward. Once at the cone, disguise to play again but then cut the ball back to then start rolling the ball rightwards towards cone 4. Once at cone 4, disguise and cut the ball left towards cone 2 again and roll the ball back towards cone 2. Once at cone 2, start rolling the ball backwards towards cone 1, while keeping your body facing forward and scanning. Once you have hit cone 1, start slowly stepping out with the ball towards cone 2. Again, keep scanning and make it game realistic. Once you have hit cone 2, disguise to play but then proceed to carry the ball out to cone 5 with a change of pace. Get around cone 5 and jog back in with the ball back to cone 1 at 60% pace to get a little bit of rest in. Once around cone 1, repeat the process. 

Refer to Session Layout

Begin at cone 1 and get through cones 1-4 as quickly as possible. Proceed to burst out to cone 5, get around the outside of the cone, and then proceed to get around cones 6,7,8 as quickly as possible. Once around cone 8, advance to cone 9 and weave in and out of cones 9-12. Once completed turn and go through cones 12-9 again to head the opposite direction you originally came. Once past cone 9, burst back out to cone 8 and go around the outside of cones 8,7,6 in the same zig zag fashion. Once around cone 6, get to line 4,3,2,1 and go through the cones again nice and sharp. 

Repeat the process.

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Refer to Session Layout

Start at cone 1 and dribble out to cone 2. Fake to go around cone 2 but cut back inside with a turn. Then proceed to clip the ball with your right foot goalwards and aim to try and just drop the ball just beneath the crossbar and into the goal. Then go back to cone 1 and dribble towards cone 3. Fake to go around cone 3 but cut back inside with a turn. Then proceed to clip the ball with your left foot goalwards and aim to try and just drop the ball just beneath the crossbar and into the goal. Repeat the process working on both feet.

Refer to Session Layout

Start at cone 1 (on the byline) and run to cone 2 (edge of the penalty area). Run there and back, each time slowly building the pace up.

Run 1: 50%

Run 2: 60%

Run 3: 75%

Run 4: 90%

Run 5: 100%

Refer to Session Layout

Begin at cone 1 and walk to cone 2. As soon as you hit cone 2, sprint to cone 3. Aim to complete the sprint in 10-12 seconds. As soon as you hit cone 3, walk to cone 4. Use this time to get your rest in. Walk around cone 4 and back to cone 3. As soon as you reach cone 3, sprint back to cone 2. Once you have reached cone 2, walk back to cone 1.

Repeat the process.

Refer to Session Layout

Begin at cone 1 (the byline). Sprint to cone 2 (6 yard box), touch the line with your foot and sprint back to cone 1. Touch the line at cone 1 and sprint to cone 3 (edge of the box). Touch the line and sprint back to cone 1. Touch the line and sprint to cone 4 (the halfway line). Touch the line and sprint back to cone 1. Touch the line and sprint to cone 5 (the edge of the opposite box). Touch the line and sprint back to cone 1. Touch the line and sprint to cone 6 (opposite 6 yard line). Touch the line and sprint back to cone 1. Touch the line and sprint to cone 7 (opposite byline). Touch the line and sprint back to cone 1. Time yourself and keep track of your recorded times over the weeks.