Southside Soccer Club Development Director and Oregon ODP coach offers tips and advice to youth soccer coaches to help in development of players.
Qualified USSF National B License and English FA Certificates in coaching
Welcome to my blog, I hope you find it helpful in providing information on coaching all aspects of the game of soccer.
My main aim is to give you lesson plans and structure training sessions so you can get the best out of your players.
My philosophy is that winning is never to be expected, we as coaches and players need to do that little bit extra to reach our full potential. Winning can be a direct result of striving for greatness.
Thursday, February 10, 2011
ODP Fitness Training
Extra fitness training will physically and mentally ready you for the ODP season and Inter regional tournament. The Portland Pool will be the best prepared.
You will do two fitness days that will work together with your two club training sessions. I will not be there to oversee players training but I want them to understand the commitment needed to get to the next level of their soccer. It is a commitment to not only the tactical and technical parts of the game but the physical and mental aspects also.
You can do this before or after club practice, get off that xbox, playstation and get out and do something that is going to benefit your soccer.!!!
Please keep records of your extra sessions and get a parent to sign off on them. You can make the training easier or harder by increase/decreasing length of sprints, increasing/decreasing time of activity, increasing/decreasing number of set or reps.
Monday:-
You will work through the 6 videos posted by IMG performance institute.
VIDEO 1. Warm up your body with movements on video 1 and any other dynamic stretches that ODP coaching staff have shown you through out the practice session
VIDEO 2. You will perform Vertical Jumps, Linear Jumps, Lateral Bounds ect for 25reps and 3 sets 1 minute rest in between each set.
VIDEO 3. You will perform each movements in the video for 4 sets of 15 secs with 10 secs rest in between
VIDEO 4. You will perform Linear Acceleration and deceleration for 10 sets rest for 5 secs. Reverse and go the other direction. Forward, back, forward=1 Set
VIDEO 5. You will perform Lateral Directional Change. Set up as above. 10 sets 5 secs rest. Reverse. Right, Left, Right= 1 set
VIDEO 6. You will perform 2 Cone drill 15 secs with sets of 10. 3 Cone drill Lateral weave 15 secs with sets of 10 and 4 cone drill set of 20
Set up below
Wednesday:- You will perform speed and endurance exercises
High Intensity Shuttle Run
Pace out 30 meters on grass or a running track. Place a cone at the start and at 5 meter intervals (7 cones in total).
Sprint from the starting cone to 5 meter cone and back. Turn and sprint to 10 meter cone and back to start. Sprint to 15meter cone and back to start and so on until you sprint the full 30 meters and back.
Rest for 90 seconds and repeat. Complete a total of 6 sets keeping rest periods to 90 seconds.
Pyramids
Pace out 50 meters placing a cone at the start and then at 10 meter intervals (6 cones in total).
Starting at the first cone sprint all out for 10 meters and walk the remaining 40 meters.
Turn and sprint 20 meters and walk for 30 meters.
Turn and sprint 30 meters and walk for 20 meters.
Turn and sprint 40 meters and walk for 10 meters. Finally...
Turn and sprint 50 meters and then turn and sprint 50 meters again back to the start.
This is classed as one set. Rest for 90 seconds and repeat for a total of 4 sets. Rest for a full 3 minutes and repeat.
Cruise And Sprint
Mark out a distance of 100 meters. From the start gradually accelerate to reach full speed at about 60 meters. Sprint all out for the final 40 meters.
Slow down gradually, turn and repeat.
Continue for 2 minutes and then rest for 2 minutes. This is one set. Repeat for a total of 6 sets.
Hollow sprint
Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone.
Turn around and repeat always alternating jogging and sprinting. Work for 2 minutes and then rest for 2 minutes.
This is one set. Try to complete a total of 6 sets.
Cross Drill
Using 4 cones mark a box 30 meters by 30 meters. Place another cone in the center of the box.
Starting at the center cone sprint to each corner and back in a clockwise direction. Once you have completed a circuit rest for 60 seconds.
Perform a total of 6 circuits to complete one set. A session could contain up to 4 sets with a 3 minute rest interval between sets
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