Nike Academy PreSeason Training Stamina
This preseason we've got a mixture in the group so some are back from last year and some are new to us.Not only have we got to work around our tactical and technical principles, but we've also got to look at the physical element.I'm only going to focusing on stamina, speed, strength and agility and at how we can improve them over the preseason period.Preseason is a stage where we can get all of our development work in high volumes, high numbers, getting a lot of distances covered moving into more high intensity aerobic work.
Still working within the stamina facet except now we're looking at interval work.The first drill was a high intensity interval drill.Box to box, 80 metres within 15 seconds with 30 seconds recovery.Today we did 8 reps, but you can go up a 10 rep set.Within any of our interval conditioning drills, we will incorporate ball work.That keeps the minds switched on and keeps mental focus without the tedious process of just running.It's disguising the running a little bit and you can actually focus on some technical work.Go.
Football is intermittent.So we aren't just continually running for 90 minutes.We might do a high intensity burst followed by lower intensity intervals of jogging and walking.The second drill was more of a continuous intensive drill.We're on the balls, we're passing and moving.Continually working within the centre circle.On my shout, they've got 16 seconds to get to the corner flag and back covering around 100 yards.And then they get about 44 seconds worth of rest.The high intensity intervals are designed to spike the heart rate.
So we're working within a 150 beatperminute to around 170 for certain players.On average we'll be working at around 160 beats per minute within a game.I will look at the gps monitoring live to make sure that we're hitting the targets and then individualise the pace based on a player's fitness.Okay, go and get a drink.Well done boys.We've come back earlier than any other proteam.We've had a week's training already.They are in great shape.So now we just need to keep topping up, and finding that extra 5 so that when we play teams, we're outrunning them,.
30 Minute Interactive Training Session 3 Online Soccer Academy
Soccer workouts, soccer warm up drills, soccer exercises, soccer conditioning, soccer exercise, soccer conditioning drills, soccer fitness, soccer training program, soccer fitness drills, soccer workout, football fitness, conditioning for soccer, soccer conditioning workouts, how to soccer, football soccer, soccer player, soccer football, soccer world, soccer tutorial, soccer training, soccer tutorials what's going on little dap.It's jared montz former pro and founder of onlinesocceracademy.Today we are doing a 30 minute interactive training session.This osa tutorial is sponsored by our parent company believeinitapparel.Believe in it is apparel for motivated athletes.
Are you a motivated athlete description here is how this works.It's like we are training together.I'm going to do this session with you.You watch, then when i say hit pause, you pause and go do the exercise.You will need a stop watch, 4 cones and as many balls as you have.Let's go! 05 minutes first minutes is the warm up.Jogging, stretching, dynamic warm up.Whatever you like to do to get your mind right for training.I'll do my warm up.You do yours.Hit pause!.
510 minutes minute 5 to minute 10 is speed work.I like to do these exercises regularly as speed work and also as a dynamic warm up.Set up two cones about 10 yards apart from each other.First 2 sets is heel over knee walking.Looks like this.You don't want your heel to hit the ground when you step down.Drive your knee past your waistline.When you get to the end, light jog back then repeat.I'll do two while you do two.Hit pause! next, heel over knee skipping.Looks like this.Light jog back when you hit the cone.
2 sets.For tips on these speed exercises and the next ones we will do watch our how to get faster osa tutorial here.I'll do two while you do two.Hit pause! next we got fast knees.Like this.Light jog back when you hit the cone.I'll do two while you do two.Hit pause.Now we are doing arm technique while doing heel over knee walking.Yes, it matters what your arms are doing when you run.Keep them by your side, arms cocked and drive your elbows.
Back.The walking should look like this.Right arm, left leg.Left arm, right leg.Once you hit the end cone light jog back.Now it's your turn.You do two and i'll do two.Hit pause.1020 minutes minute 10 to minute 20.Ankle prehab and ball work.One leg side to side jumping for 30 seconds.Then switch to opposite leg.After that set we rotate to a side to side dribble in place motion.Like this.30 seconds on each leg.Just follow my lead.I'll go first while you rest.Then we switch.Ready!.
Hit pause okay, my turn.Ball work.Hit pause nice.You got the rhythm now.For time purposes of this tutorial i'll do my sets and you do your sets with rest in between.So go for a minute.Rest for 30 seconds.A set is one of no ball and one with ball.Do 2 more sets for 3 sets total.Hit pause! good stuff! that was solid ball work and strengthening the muscles around your ankle.2025 minutes next, minute 20 to minute 25.Chip technique.Set up 4 cones as a target 30 yards or so.
Up the field.Work on your chip technique and try to land the ball in the box.Take your time but after you do your chips then jog at a good pace to get all your balls.This will count as your fitness.Do as many reps as you can for 5 minutes.If you need help with chipping watch our how to chip a soccer ball osa tutorial.I'll do a round then you.I'm up! your turn.Hit pause! my turn.To challenge your chip technique instead of hitting a dead ball try touching.
The ball out in front of you and then chipping it.Hit pause! great you got the idea now! finish your 5 minutes and i'll finish mine.Hit pause! 2530 minutes minute 25 to minute 30 we got dribbling with acceleration and fitness.Set up three cones like so.Dribble up at an average pace to the top cone, that is your imaginary defender, then do a cruyff and accelerate to the end cone.This acceleration is fitness so go hard.Once you reach that cone light jog back.Take a breath for a few seconds and repeat.For tips on the cruyff watch our how to do.
A cruyff osa tutorial.I'll do three then you do three.Hit pause! i'm up! hit pause! good stuff.It's not easy working hard.Hit pause! your up.Last set.Finish strong.Hit pause! nice! good session.To add on time do some juggling and additional ball work.Then finish with a cool down and stretching.Be proud of yourself.You worked hard today.It's not easy coming out here.We have a lot more 30 minute session tutorials and you can find them here.Watch them, use them and go out and train!.
Hope you enjoyed this online soccer academy training tutorial.Like and share this tutorial if you did and don't forget to subscribe on youtube.Or sign up for free at onlinesocceracademy.Our free, weekly osa enewsletter comes out every tuesday.It features new training tutorials, youth player spotlights, motivational quotes and much more.Post a comment let me know what you think and how it worked for you! my name is jared montz and remember if you believe in it and back that up with hard work, anything in life is possible! believe in it!.
Soccer Conditioning 30 Minute Soccer Training Session 19 Online Soccer Academy
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Soccer Conditioning Drills 3 Drills To Improve Your Soccer Fitness Fast
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FITNESS AGILITY AND POWER FOOTBALL SOCCER TRAINING FITNESS COACH LUIS GUSTAVO ARAUJO
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