![Picture](/uploads/5/1/7/0/51709055/6372692_orig.png)
Training Plan Format Week 2
Date: 12/05/15 Type of Training: FARTLEK/ Interval
Main Goals for the Session based on Feedback:
1. Improve players speed, agility, and specific ball skills
2. Achieve a high intensity training session
3. target players ATP-PC/ Lactic acid systems
4. specific to futsal
Equipment:
- 11 cones
- 6 balls
- Goal
Session:
Warm-Up – 5 mins
STRETCHING OF MUSCLES IN LINE DRILLS
BALL TAPPING
Players pair up with each person standing at separate cone. The players in pairs stand at directly opposite cones, with one ball per pair.
One person from each pair will do 5 very high paced ball taps, with the other person sprinting to the back line of the court and back.
Both players in a pair should aim to have their task done before the other has finished theirs. After the person has finished either ball tapping and the other finished sprinting, the person (who was ball tapping) passes the ball to their partner, and sprints to the back line and back. The partner then does 5 high intensity ball taps, and the process is repeated for 2 minutes.
Work-Out – 25 mins
FOUR POINT DRILL:
In this drill there are four cones and two teams, each team with the same set out of cones. The aim of this drill is to get everyone in a team through the set of cones first, as a race against the other team.
PASSING AND SHOOTING WITH CONES:
Player 1 passes ball through cones to Player 2. Player 2 obviously runs up to the spot where they receive the ball. Player 2 then passes the ball back through the cones where Player 1 receives it again. This process is repeated until players have passed through all cones, with the player who receives the ball lastly (Player 2 in diagram above) shooting a goal. The players then swap with who begins, so that the opposite gets to shoot. This drill is done four times for each pair.
HALF COURT GAME:
A mini game is played with 3 attackers and 2 defenders each round.
Attackers only get three chances to score as many goals as possible.
They must pass to everyone on their team before scoring.
1 chance is lost if the defenders get the ball and successfully pass it to the other.
1 chance is lost if the attackers kick the ball out.
Once the attacking team uses their three chances, the defending team becomes the attacking (they get an extra player to make three people) and go through the same process.
Aim of the game is to see what team gets the most goals in their three chances.
Cool Down- 5 mins
PASSING AND JOGGING:
However many players there are, there will be one less cone. (i.e. 6 players= 5 cones).
The cones are set out evenly in a square or hexagon etc. depending on how many cones are needed. One person to a cone, though there will be two on one.
The cone with 2 people start off with the ball with one of the two players passing the ball to the next cone. The person who passed the ball jogs up to the next cone where they passed it The person receiving the ball then repeats this process. Passing the ball to the next cone, then running to that spot.
PERSONAL STRETCHING
Players do their own stretching for as long as they feel necessary.
Date: 12/05/15 Type of Training: FARTLEK/ Interval
Main Goals for the Session based on Feedback:
1. Improve players speed, agility, and specific ball skills
2. Achieve a high intensity training session
3. target players ATP-PC/ Lactic acid systems
4. specific to futsal
Equipment:
- 11 cones
- 6 balls
- Goal
Session:
Warm-Up – 5 mins
STRETCHING OF MUSCLES IN LINE DRILLS
- High knees at a fast pace
- Open the gate (Step twice to right and then bring right leg up then out to side of body. Then step twice to the left and bring left leg up and out to the side of the body. Repeat until end of line)
- Grapevine at a fast pace
- Bum kicks at a fast pace
- Step three times and then bring one knee up, step three times then bring other knee up. This is done at a fast, quick pace.
- Refer to previous drill, but do bum kicks.
BALL TAPPING
Players pair up with each person standing at separate cone. The players in pairs stand at directly opposite cones, with one ball per pair.
One person from each pair will do 5 very high paced ball taps, with the other person sprinting to the back line of the court and back.
Both players in a pair should aim to have their task done before the other has finished theirs. After the person has finished either ball tapping and the other finished sprinting, the person (who was ball tapping) passes the ball to their partner, and sprints to the back line and back. The partner then does 5 high intensity ball taps, and the process is repeated for 2 minutes.
Work-Out – 25 mins
FOUR POINT DRILL:
In this drill there are four cones and two teams, each team with the same set out of cones. The aim of this drill is to get everyone in a team through the set of cones first, as a race against the other team.
- The first time this drill is done, the players are just sprinting around the cones. One player at a time. Run up to cone 1, following with a figure of eight around cone 2, and back to cone 1. Then run to and around cone 3, back to cone 1. Another figure of eight is done from cone 1 to cone 4. Once around cone four, spirnt back to the starting point, to the next player.
- This drill is repeated but with a ball. Still a race between teams.
- Next the drill is done with a defender.
PASSING AND SHOOTING WITH CONES:
Player 1 passes ball through cones to Player 2. Player 2 obviously runs up to the spot where they receive the ball. Player 2 then passes the ball back through the cones where Player 1 receives it again. This process is repeated until players have passed through all cones, with the player who receives the ball lastly (Player 2 in diagram above) shooting a goal. The players then swap with who begins, so that the opposite gets to shoot. This drill is done four times for each pair.
HALF COURT GAME:
A mini game is played with 3 attackers and 2 defenders each round.
Attackers only get three chances to score as many goals as possible.
They must pass to everyone on their team before scoring.
1 chance is lost if the defenders get the ball and successfully pass it to the other.
1 chance is lost if the attackers kick the ball out.
Once the attacking team uses their three chances, the defending team becomes the attacking (they get an extra player to make three people) and go through the same process.
Aim of the game is to see what team gets the most goals in their three chances.
Cool Down- 5 mins
PASSING AND JOGGING:
However many players there are, there will be one less cone. (i.e. 6 players= 5 cones).
The cones are set out evenly in a square or hexagon etc. depending on how many cones are needed. One person to a cone, though there will be two on one.
The cone with 2 people start off with the ball with one of the two players passing the ball to the next cone. The person who passed the ball jogs up to the next cone where they passed it The person receiving the ball then repeats this process. Passing the ball to the next cone, then running to that spot.
PERSONAL STRETCHING
Players do their own stretching for as long as they feel necessary.