Training Plan Week 3 Jarrod
Date: 14/05/2015 Type of Training: Interval
Main Goals for the Session:
- Mimic gameplay intensity
- Specific to futsal
- See the increase in intensity from previous training session
Equipment:
- Markers
- Speed ladder
- Balls
Session:
Warm-Up – 5 mins
Square drill:
Everyone is dribbling a ball in a square then when I say
Toe taps – do 10 toe taps
Squat – squat on the ball
Do for 1 minute then add in exercise which is when I say a number (each player will be assigned a number) they have to sprint to one of the two designated markers.
Do for 1 minute then when I call out number I say the colour of the marker as well and they have to go to that marker.
Date: 14/05/2015 Type of Training: Interval
Main Goals for the Session:
- Mimic gameplay intensity
- Specific to futsal
- See the increase in intensity from previous training session
Equipment:
- Markers
- Speed ladder
- Balls
Session:
Warm-Up – 5 mins
Square drill:
Everyone is dribbling a ball in a square then when I say
Toe taps – do 10 toe taps
Squat – squat on the ball
Do for 1 minute then add in exercise which is when I say a number (each player will be assigned a number) they have to sprint to one of the two designated markers.
Do for 1 minute then when I call out number I say the colour of the marker as well and they have to go to that marker.
Work-Out – 25 mins
Passing and moving drill
2 players start on the designated cones shown in purple on the diagram. One player has a ball. He/she passes the ball then moves to any of the other markers in green on the diagram. When the player reaches the marker the player with the ball is to pass the ball to the player who just reached the marker and then run for another marker straight after passing. The pair must pass the ball 5 times before swapping over to the next pair. The running between the markers must be completed at maximal intensity but when passing and stopping the ball accuracy is key.
Speed ladder drill:
Player is to move through the speed ladder putting one foot in each rung as fast as possible. Then they will get a ball passed to them as they to move to the green marker and follow through with a shot at the goal.
After everyone has been through the drill add a defender to make it harder and more specific to the game.
Drill is to be done with maximal intensity and jogging back to the start before doing the drill again.
Player is to move through the speed ladder putting one foot in each rung as fast as possible. Then they will get a ball passed to them as they to move to the green marker and follow through with a shot at the goal.
After everyone has been through the drill add a defender to make it harder and more specific to the game.
Drill is to be done with maximal intensity and jogging back to the start before doing the drill again.
Game
Half court
The players will be split into 2 team of 3 with no goalie. The attacking team has to try and get a goal but they are only allowed 5 touches before they have to restart. After a few attempts the defence will swap with the attacking team. Focus on moving to the space like in the passing and moving drill.
Cool Down- 5 mins
Jog across the court
Jog even slower back
Jog even slower across the court
Walk back
Stretch
Training Plan Week 3 Jake
Date: 14/05/2015 Type of Training: Interval
Main Goals for the Session:
- Mimic gameplay intensity
- Specific to futsal
- See the increase in intensity form previous training session
Equipment:
- Markers
- Speed ladder
- Balls
Session:
Warm-Up – 5 mins
Square drill:
Everyone is dribbling a ball in a square then when I say
Toe taps – do 10 toe taps
Squat – squat on the ball
Do for 1 minute then add in exercise which is when I say a number (each player will be assigned a number) they have to sprint to one of the two designated marker
Do for 1 minute then when I call out number I say the colour of the marker as well and they have to go to that marker.
Work-Out
Speed ladder drill:
Players have to step over cones in a horizontal direction with quick feet, eventually taking the ball and shooting.
After everyone has been through twice the drill a defender is added to make it harder and more intense and a game like situation.
All drills must be done at a high intensity and players must at least jog back to the beginning before continuing.
Second drill will have cones in front of each, players are to dribbling through the cones, eventually shooting a short ranged goal. After going through that three times, players will pair up and one will do the drill with their partner guarding them. once they get through the cones they will veer off and go around a marker and the defender has to defend the goal.
Game
In a half court setting, two teams will play a game of futsal with no goalie. The game will start out with one on one, with the offensive player trying to score, if they do they get an extra person to their team until their team of three is complete. If the defender successfully defends the goal they get a new teammate until their team of three is complete.
Cool Down- 5 mins
Jog across the court
Jog even slow back
Jog even slower across the court
Walk back
Stretch