Week 2 Session 1

Refer to the session layout

Make a rectangle that is approximately 3 metres in width and 6 metres in length. Ensure the ball remains within the cones. Start in the centre at one end of the rectangle and perform each stated variation moving towards the opposite end of the cones. When you get to the end of the cones ensure your turn is nice and sharp and no rest is taken. 

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1: Inside touch, outside touch singular foot: Once you have turned at the end, ensure you continue with the opposite foot you used previously.

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2: Inside touch, outside touch both feet (slalom):

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3: Two outside of the foot touches and drop the shoulder: After dropping your shoulder, take the ball with the opposite foot.

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4: Two outside of the foot touches into a scissor: After the scissor, take the ball with the opposite foot.

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5: Two touches into a double scissor: Stick with going off one foot each rep. When you turn at the end, change feet. 

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6: Two outside of the foot touches into a chop: After the chop, take the ball with the opposite foot.

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7: Two outside of the foot touches into a stepover: After the stepover, take the ball with the opposite foot. 

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TIP:

. Prioritise maximising the amount of touches you can get in each repetition rather than how quick you can complete each repetition.

Refer to Session Layout

Start at cone 1 and dribble out to cone 2 at a high intensity. Once you reach cone 2, Roll the ball backwards towards cone 1 while keeping your body facing forward. While moving backwards ensure to keep scanning your surroundings. Once you have hit cone 1, immediately shift the ball to your left and roll the ball towards cone 3. Again ensuring you are facing forward. Once you have hit cone 3, shift the ball to set you back up to roll the ball back to cone 1. Once you hit cone 1, immediately start to roll the ball backwards towards cone 4, ensuring you are facing forward. Keep checking your shoulders to make sure you’re aware of where cone 4 is. Once you have hit cone 4, dribble forward to cone 1. Then proceed to shift the ball rightwards and roll the ball to cone 5. Once you have hit cone 5, shift the ball leftwards and roll the ball back to cone 1, again making sure you are facing forwards. Once you have hit cone 1, dribble forward to cone 2 and start the process again, however this time start by rolling the ball to cone 5 from cone 1 rather than to cone 3.

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Refer to Session Layout

At cone 1, perform 3-5 kick ups and then knock the ball up above head height (vary the height), control and proceed to dribble towards the group of randomly placed cones. Dribble through the cones, avoiding touching any of them. Once you have got through the cones, drive at cone 9. Beat cone 9 as if it is a defender and drive through gate 12-13 or 10-11. Once you have got through the gate, jog back to cone 1 and start again. Make sure to keep alternating which gate you go through.

Refer to Session Layout

1. Start at cone 1 and sprint around cones 1 through to 6 in a zig zag. Once at cone 6, cut towards cone 7 and get around cone 7.  From there sprint through the middle of the cones past cone 1.

2. Start at cone 1 Face to the side towards cone 2. Sprint towards cone 2 and proceed to backpedal to cone 3. Once behind cone 3, sprint around cone 4 and back pedal to cone 5. Sprint to cone 6 and backpedal to cone 7. Get around Cone 7 and sprint through the cones past cone 1.

      On the next round, start at cone 2 and face sidewards to cone 3 and repeat the process. This will ensure you are working on back pedalling both ways.

Refer to Session Layout

Sprint from cone 1 to cone 2. At cone 2, shuffle your feet in a full circle around the cone while facing forward. Then sprint to cone 3 and repeat. Sprint out of cone 3 and don’t decelerate until past cone 4. Ensure your pace is maximal.