Week 2 Session 3

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.

Refer to Session Layout

For each variation, ensure you are performing protective turns (as if the cone was a defender). 

Follow the cone pattern (go from 1 to 2 to 3 etc). 

1. Inside turns. Using the inside of the foot turns, almost performing a full 360 degree turn on each cone to direct you to the next one. Remember to initially put your back to the cone when performing the turns to simulate protecting the ball.

2. Outside turns. Using the outside of the foot turns, almost performing a full 360 degree turn on each cone to direct you to the next one.  Remember to initially put your back to the cone when performing the turns to simulate protecting the ball.

3. Sole drag turns. Using the sole of the foot to turn, almost performing a full 180 degree turn on each cone to direct you to the next one. Remember to initially put your back to the cone when performing the turns to simulate protecting the ball.

4. Roulette to a stepover. On the first cone perform a roulette turn to direct you towards cone 2 and at cone 2 a protective stepover turn and repeat this pattern.

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 the corner flag at the beginning of sideline 1. Sprint to the end of sideline 1. Jog at 60-75% around the rest of the outside of the pitch. When you reach the corner flag at the beginning of sideline 1, sprint again but this time continue to sprint through Byline 2. When you reach the start of sideline 3, jog the rest of the outside of the pitch. When you reach the corner flag at the beginning of sideline 1, sprint sides 1, 2 and 3 and proceed to jog around byline 4 back to the start of sideline 1. Once you reach the corner flag at the beginning of sideline 1 again, sprint around all 4 sides of the pitch. When you reach the corner flag at the beginning of sideline 1 again,  repeat the process.