Training Plan Format Week 4 Part 1 Bryant
Date: 18/05/15 Type of Training: Week 4
Main Goals for the Session
1. Low intensity
2.Low volume
3. Specific skills training and refining
The aim for this session is to target the key skills in futsal while running it at low intensity and low volume so that it decreases the chance of injury and so that the players aren’t pre-fatigued before the games.
Session:
Warmup:
Bumkicks up to marker x 2
High knees to marker x 2
Leg swings – front and sideways
Ball taps to marker and back
Session
Drill 1: In drill 1 person B will pass to person A, person A will then pass back to person B and person B will shoot. There will a keeper to try and stop the goal.
Drill 2: In this drill persons A and B will try and score a goal and person C will be defending. The aim of this drill is for persons A and B to pass the ball between eachother 2 or 3 times before shooting.
Drill 3: In this drill A passes to B and A runs to the next marker where B will pass to person A. Person A will then dribble to the next marker while jogging. Person A will then pass to B who is running onto the ball and shooting for goal.
Equipment:
The equipment used for this training session will be markers, futsal balls and 1 goal.
Training Plan Format Week 4 part 2 Mims
Date: 18/05/15 Venue: Sports centre
VOLUME: low INTENSITY: low
TYPE OF TRAINING: Specific
GOALS:
1. Practice game movement with the ball
2. Control of the ball
Equipment:
- Cones
- Futsal balls
- Bibs
Session:
Warm-Up
See Part 1
Work-Out
Continuing from part 1
Drill 1 (Passing across the body)
A player passes the ball down one side of the cones. The second player traps it underfoot then rolls across their body then play with the other foot. Other player copies. Swap directions half way though.
Drill 2 (Fast passes and movement)
One marker is free for a player to move to. The outside players can move to an empty cone if near one. The defender must intercept the ball. The ball can be played from the cones and passed to any player
Drill 3 (small sided game- possession)
3 attackers start with the ball with a kick in. Two defenders start on the goal line and can move forward to the attackers and jockey them. One player on the defending team is the keeper. A goal can be scored after ten passes. Teams swap roles after the ball is out of play or goal
Cool Down
One lap around the court at a slow place. Once completed the lap, start doing static stretches that target the muscles used (Hamstrings, quadriceps, gluteus maximus, calves, hip flexors and lower back) and hold them for ten to fifteen seconds each.
Date: 18/05/15 Type of Training: Week 4
Main Goals for the Session
1. Low intensity
2.Low volume
3. Specific skills training and refining
The aim for this session is to target the key skills in futsal while running it at low intensity and low volume so that it decreases the chance of injury and so that the players aren’t pre-fatigued before the games.
Session:
Warmup:
Bumkicks up to marker x 2
High knees to marker x 2
Leg swings – front and sideways
Ball taps to marker and back
Session
Drill 1: In drill 1 person B will pass to person A, person A will then pass back to person B and person B will shoot. There will a keeper to try and stop the goal.
Drill 2: In this drill persons A and B will try and score a goal and person C will be defending. The aim of this drill is for persons A and B to pass the ball between eachother 2 or 3 times before shooting.
Drill 3: In this drill A passes to B and A runs to the next marker where B will pass to person A. Person A will then dribble to the next marker while jogging. Person A will then pass to B who is running onto the ball and shooting for goal.
Equipment:
The equipment used for this training session will be markers, futsal balls and 1 goal.
Training Plan Format Week 4 part 2 Mims
Date: 18/05/15 Venue: Sports centre
VOLUME: low INTENSITY: low
TYPE OF TRAINING: Specific
GOALS:
1. Practice game movement with the ball
2. Control of the ball
Equipment:
- Cones
- Futsal balls
- Bibs
Session:
Warm-Up
See Part 1
Work-Out
Continuing from part 1
Drill 1 (Passing across the body)
A player passes the ball down one side of the cones. The second player traps it underfoot then rolls across their body then play with the other foot. Other player copies. Swap directions half way though.
Drill 2 (Fast passes and movement)
One marker is free for a player to move to. The outside players can move to an empty cone if near one. The defender must intercept the ball. The ball can be played from the cones and passed to any player
Drill 3 (small sided game- possession)
3 attackers start with the ball with a kick in. Two defenders start on the goal line and can move forward to the attackers and jockey them. One player on the defending team is the keeper. A goal can be scored after ten passes. Teams swap roles after the ball is out of play or goal
Cool Down
One lap around the court at a slow place. Once completed the lap, start doing static stretches that target the muscles used (Hamstrings, quadriceps, gluteus maximus, calves, hip flexors and lower back) and hold them for ten to fifteen seconds each.