Off Season Training Programme
Running
Week 1
Monday - 15 minites continuous at average pace.
Wednesday - Run for 3 minutes at half pace 3 times with 2 minute rests in between each run.
Saturday - 25 minutes continuous at moderate pace.
Week 2
Monday - Run for 20 secs at half pace, 20 secs jogging. Do this 10 times.
Wednesday - 25 minutes at average pace.
Saturday - 2 minutes at half pace 4 times with 2 minutes rest in between.
Week 3
Monday - 2 minutes at half pace 5 times with 2 minutes rest in between.
Wednesday - 25 minutes continuous run at average pace.
Friday - Run for 20 secs at maximum pace 4 times with 10 seconds jogging in between. Do this 3 times.
Sunday - 10 minutes at good pace 3 times with 2 minutes rest in between.
Note - Perform these exercises on a relatively level surface and ensure adequate fluid intake before and during and after each activity.
Practice Planners
for U-6/U-8, U-10, and U-12
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U-6/U-8 SESSION
#1
ACTIVITIES
Warm-up (10-15 Minutes)
A. Start by having players dribble in and out of each other in a confined
area. (This prepares the body and mind for the session to follow.)
B. Have all players toss up a ball and then dribble to the first ball found.
(Obviously each player needs a ball.) (This builds hand/eye coordination and
general movement abilities.)
C. Coach picks two people who must chase everyone else and tag them. Tagged
players can't move until you allow them. (The chasers don't have a ball; all
others do. This game improves dribbling in a fun, competitive environment.)
D. Coach has a pile of 6 or 7 balls. Coach kicks or throws these in all directions.
The players should chase any ball and dribble it back to the pile at the coach's
feet. Never letting the pile get down to zero is the player's objective. (Balls
are thrown or kicked 10-20 yards). (This game improves dribbling in a fun,
competitive environment.)
Individual Activities (10-15 minutes) Emphasis - Dribbling
A. Vary the pace at which the players dribble in and out of each other, at
fast, slow motion, and medium speeds. (Observe ball control and balance.)
B. Put out as many cones or markers as there are players. Have players dribble
randomly until you command they dribble to a cone. They should all run to
the nearest marker and freeze with the ball. (Beyond the dribbling and movement
enhancement, you are asking the player to expand the decision-making process.)
C. Play follow the coach. Every player follows the coach dribbling around
the field. Along the way, coach does goofy things like hopping on one foot,
rolling on the ground, sitting on and spinning on the ball, etc. Show players
that coach has fun too. (The varied movement patterns that you demonstrate
will simply put the players in positions that will help them improve their
general coordination and balance. Along the way, enjoy yourself.)
Small Group Activities (10-15 minutes)
A. In groups of 3, play 1 v. 2. The one who has the ball must dribble and
keep it. Those who don't have a ball try to get one. (Both A and B in this
section create situations in which players become familiar with the pressures
of the game.)
B. Set up a game in which two teams of 5-6 players line up across from each
other at a distance of 15 yds. On command (call players by name), one player
from each side runs to win the ball and dribbles it back to the team. The
other player tries to prevent this from occurring and attempts to dribble
back to the other line. Keep score. (Speed of response and ability to beat
an opponent are emphasized. Don't start with a ball in the middle. Roll or
kick it out so they must react to it.)
Large Group Activity (10-15 minutes)
A. Play 4 v. 4 or 5 v. 5, with no goalkeepers. Have one extra team of equal
numbers. They rest until you switch them. This allows for recovery. (Let them
play! Here they can learn everything! They should have a great time!)
U-10 SESSION #1
ACTIVITIES
Warm-Up (10-15 minutes)
A. Start by having players dribble in and out of each other with their hands.
At your command, have them stop their balls with various parts of the body
as identified by colors. Example - red is right hand, blue is left foot, rainbow
is forehead, etc. (Getting players organized and functioning as individuals
and within a unit.)
B. Have players jog with a ball at their feet in the same direction. When
you call a number, that many players must come together with balls touching
each other. Example: the call is three, the units of three must be formed
by the players. Those players unable to form a unit of three do three half
push-ups. (Encourage players to dribble with their eyes up.)
C. On command, have the players throw the ball from behind through their legs,
do a forward roll, and retrieve it. (Watch for coordination and agility with
emphasis on ball control.)
D. Throw the ball in the air, clap three times, leap in the air and catch
it. Change the variables to suit your objectives, e.g., throw ball and touch
the ground or throw ball and touch the ground with an elbow, etc. (Watch for
upper body control and vision)
Individual Activities (10-15 minutes) Emphasis - Dribbling
A. Have players dribble their ball in large spaces and try to cover the space.
Example: several may choose the penalty area, while others the center circle,
etc. Demand that they be creative. (Look for and highlight players making
creative moves.)
B. Bring the above activity to designated places on the field with all of
the players dribbling in that particular area. (Emphasize body swerves.)
C. Once in the designated area, have half the players place their balls outside
the area and act as passive defenders. Intensify defensive pressure as you
see fit. (Encourage directional change.)
Small Group Activities (10-15 minutes)
A. Start a dribble tag game in which several players without the ball are
R, and they must tag a dribbler to get his ball. They exchange and the game
continues. (Watch and congratulate players that scheme-not cheat).
B. Create a human obstacle course where half of the players are stationary
in all kinds of weird positions and the rest of the group dribbles around
them. (Sportsmanship opportunities, or lack of, are quite apparent.)
Large Group Activity (10-15 minutes)
A. 6 v. 6 or more playing across the field. Award points for proper or creative
dribbling, but always one point for a goal. (Free play with coach stopping
play briefly to reiterate points made earlier about dribbling. Be sure to
highlight and congratulate good dribbling technique.)
U12 SESSION #1
ACTIVITIES
Activities Warm-up (5-8 minutes)
A. Each player must kick his ball into the air, receive it and change direction
with a dribble. This is done on the coach's count. Depending upon the ability
of your players, the count will be short or long. (Encourage players to move
and visually track the ball at the same time.)
B. Same as above, except the players must get to the nearest line on the field
after receiving the ball. (Observe the execution of receiving and dribbling.)
C. This one takes partner cooperation. Two players with one ball. The player
with the ball knocks it into the air. The other player receives it and passes
it immediately back to the first player who dribbles to the nearest line.
Make this one a competition if you wish. (Players should select a player to
receive their pass when the ball is still in the air.)
D. Take the above activity to a situation for groups of threes or fours using
various conditions to challenge the players. (Make conditions for these activities
as sophisticated or as realistic as the situation dictates.)
E. Be sure to stretch at varying intervals during the warm-up. Players should
now become more responsible for their own stretching. (Players should be able
to stretch all body parts.)
Technical Emphasis - (Receiving and Passing)
A. The coach plays a ball into an area of three or four players. The players
control the ball and pass it to each other so that every player touches it
at least twice. (Observe the players' touch in both passing and receiving.)
Activities - Small Sided
A. Same as above, only now after the coach plays the ball, a defending player
tries to disrupt the passes. (See which players use the proper pass to get
out of trouble.)
B. Take this same activity to goal, using different numbers of attackers and
defenders. (Encourage players to shoot when the opportunity arises.)
Group Activity - (Tactics - Decisions)
A. Divide the number of players into two teams. Play on half field. A team
must complete four, five or six passes before they shoot on goal. Each time
a team loses possession the pass count begins again. (Look for good choices
on the part of the players. See which players move without the ball. This
indicates thinking when and where movement).
Improving Wing Play
Theme Attacking down the Wings (Possession)
Description Match Play 6 versus 6 with 'free' zones to improve wing play
Age Category
U13 and older
Number of Players 12 players and 2 goalkeepers
Contents
Matchplay 6 versus 6 with two big goals.
Two zones, each on one side of the field.
When a goal is scored from a cross from the zone, the goal is worth 4 points.
A 'normal' goal is worth 1 point.
Coaching
Technical instructions about the cross.
Ensure that the players maintain a team shape of 1-3-3.
Positioning in front of the goal.
Materials
Two big Goals
8 balls
4 cones (for zones)
8 bibs
Build-Up of the Exercise
More difficult: Must score from a cross.
Less difficult: No defenders allowed in the 'zone'.
Improve Turning With The Ball, Finishing
GAME SETUP
The players are divided into 2 groups plus 2 GKs. One group either side of the Halfway line. Area 40m x 20m with goals
