Warm-Up/Conditioning Sessions - Page 2

DudeCCK · 29-05-2009

General Warm-Up Phase
Slow Jog x 02 around 2 pitch
High Knees x 0.5
Butt Kicks x 0.5
High Knees x 0.5
Butt Kicks x 0.5
Shuffle x 1
Side Bounce x 1
Shuffle x 1
Side Bounce x 1
Carioca x 1
Sprint x 1
Backpedal x 0.5
Sprint x 1.5
5 minutes of static stretching

Plyometric Drill
Bouncing x 02
Skip for Height x 02
Bouncing x 01
Skip for Height x 01

Agility Drill
10 Metre Square x 05
-Same as 20metre square... But smaller! Did 3 sets where 1 player follows directly after the other. This is to help them develop their spatial awareness. This is followed by 2 sets where players go 1 by 1 at max speed.

DudeCCK · 04-06-2009

No update for today... Watching football in Perth city later...

Will be planning a more elaborated programme for the coming weeks... With a greater focus on aerobic fitness... Stay tuned!

DudeCCK · 27-06-2009

Backy...

My exams are over and I'm back with the club on thursday evening...

Here's the session for last week... Added in more routines which focus on dynamic stretching.

General Warm-Up Phase
Slow Jog x 02 around 2 pitch
High Knees x 01
Butt Kicks x 01
Walking Lunges x 01
-Take a step forward, do the lunges, take another step forward, lunge on opposite leg, continue!
High Kicks x 01
Walking Hamstring Stretch x 01
-Take a step forward, push butt back to stretch hamstring, take another step, stretch opposite leg, continue!
Dynamic Groin Stretch x 01
Shuffle x 01
Side Bounce x 01
Carioca x 02

Sprinting Drills
Backpedal and Sprint x 02
-Player start by backpedalling about a quarter of the small pitch, take around and sprint off at full speed
Sprint with 3 Rotation x 03
-Player sprints and rotate at quarter, half and 3-quarter of the pitch. First time to the right, second time to the left and the last time up to his own decision. Idea here is to help players improve their balance. This is quite a dangerous exercise. Players should be properly warmed up before drill, taught the proper methods to rotate themselves, and stopped if their technique detoriates. Players with known knee problems should AVOID this drill, or do it at a slower speed...

Notes
As I noted during conduction of the drills, the same action can be boring over distance... It would be better to mix up the simple drills like 'high knees' and 'high kicks'. For example, doing half a length of high knees and switching to high kicks. Same for other routines!