IN PARTNERSHIP WITH
HEAD OF PERFORMANCE, AUSTRALIA NATIONAL TEAM
Damian Roden
Overview:
This session begins with muscle activation and mobility, moving into a dynamic warm- up that takes in flexibility, movement and coordination. Activation exercises significantly reduce the risk of injury, develop muscle memory, and help optimise explosive movements. And this type of activity relates directly to all movement patterns in a game.
This warm-up might be performed at the start of an energetic training session.
Dynamic passing warm-up
DYNAMIC PASSING WARM-UP
Activation Exercises: Find space to accommodate all of your players, and perform ‘activation exercises’, namely:
Back rolls Cat stretches
Double leg bridges
Double leg bridge into single leg extension
Plank Side plank x 8 x 8 x 8 x 8
15-second hold
15-second hold
Laying on their backs, players raise both knees to their chest and start rocking forwards and backwards
On all fours, players must arch the middle of their back, then sink back down, pushing gluteal muscles out
Laying on their backs, players bend their knees, keeping feet on the floor, raising their pelvis up and back down
As above, but players raise one leg at a time in ‘bridge position’, making sure pelvis does not drop
On all fours, balance on elbows and toes without pelvis dropping (then rest for 15 seconds)
On alternative sides, players balance on the elbow and foot with the arm upright (then rest for 15 seconds)
Players then perform a range of dynamic flexibility exercises before going into the passing practice. Players are organised into separate groups with up to six starting with balls at the start cones, one player in the middle and two players on outside corner cones.
SETUP AREA
Floor space for warm-ups then 30x18 yard marked area EQUIPMENT
Cones and balls NUMBER OF PLAYERS
No limit
What do I get the players to do?
As a low intensity move, the first player lays the ball to the man in the centre and follows his pass, assuming the first player’s position (see diagram number one, below right).
“Pay attention to the quality of players’ movement during exercises.”
The second player turns, passes to a chosen corner man, then follows that ball. The corner player runs with the ball and passes back to a player at the start. As soon as the first player is ready, passing continues, with everyone always alternating positions.
72 Elite Soccer: The Collectors’ Series Volume 1
1 KEY
Ball movement
Player movement
Dribble
The ball is moved around the circuit with each player following his pass
www.elitesoccercoaching.net
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