Week 1 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. 

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

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

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

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

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

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

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

TIP:

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

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Refer to Session Layout

For each variation, start at cone 1. Perform each variation at cone 2 (treat cone 2 as a defender that has to be beaten). Once you have beaten cone 2, get around the outside of cone 3 and take on cone 2 again but making sure that this time the opposite foot is used to perform the skill. Get around cone 1 and repeat the process.

1. Shoulder drop
2. Double Shoulder drop
3. Scissor
4. Double Scissor
5. La Croqueta

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Refer to the session layout

1. Start at Cone 1 and dribble to cone 2. Just before you get to the cone, turn with the outside of your right foot in almost a full circle to take you towards cone 3. As you dribble and approach cone 3, repeat the same outside of the foot turn so that it takes you back to cone 1. Go back around cone 1 and head towards cone 2 again and repeat the same outside of the foot turn but with the left foot this time so that it takes you to cone 4. And so on.

2. Start at Cone 1 and dribble to cone 2. Just before reaching cone 2, perform a roulette which then takes you towards cone 3. Before you reach cone 3, perform a protective sole turn with your left foot which takes you back to cone 1. Go back around cone 1 and repeat the same move at cone 2 but this time letting the roulette take you towards cone 4. Repeat the same protective turn at cone 4 but now using the right foot. Go back around cone 1 and 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. Sprint maximally to cone 2, turn, and sprint all the way through to cone 3.

Make sure to alternate which side you push off from at cone 2.

‍Refer to Session Layout‍

Start at cone 1 and jockey backwards as quickly as possible to cone 2. Make sure when you are jockeying your body is facing to your right (As if you are showing an attacker to your right). Make sure to keep checking your shoulder to maintain awareness of where cone 2 is. Jockey around the outside of cone 2 and shift your body to then sprint to the outside of cone 3. Immediately begin to start jockeying back towards cone 4, this time with your body facing to the left (as if you are showing the attacker to the left). Once you have hit cone 4, go around the outside sprint to cone 5. Go around the outside of cone 5 and immediately start jockeying backwards to cone 6. Go around the back of cone 6 and sprint out through the middle of the cones past cone 1.