Week 1 Session 3

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.

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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

For each variation, follow the same pattern. Perform either variation 1 or variation 2 inside the box labelled ‘1’ ‘2’ ‘3’ ‘4’. After performing either variation, fake to go in any direction. But after the fake, drive with the ball in the opposite direction to the fake. So for example fake to go towards cone 6 but then turn and run with the ball to cone 5. If we continue to use this example, get around the outside of cone 5. Then run with the ball through the middle of the square to cone 6. Get around the outside of cone 6 and dribble back into the square. From here, perform your selected variation again. On the next time, use cones 7 and 8 and fake to go to either cone and proceed to run with the ball to the other and repeat the same process.

1. 20 Inside taps while checking shoulders
2. 10 V turns.

Refer to Session Layout

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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.

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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.

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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.