4 Week Football Program
S1/2 Football
Week 1 and 2
You will need a ball, cones (or spare shoes, water bottles, jumpers get creative for cones!)
| Warm up 5 minutes | https://www.youtube.com/watch?v=7cL5j4pOn80 Everyone to complete and listen to why it is important to warm-up. Use whatever space you have available. Garden sizes will vary. |
| Keepy ups 5 minutes | Count how many you can do in ONE MINUTE. When you drop the ball that attempt is over. See if you can get to a minute without dropping the ball. BRONZE – Using preferred foot SILVER – Using alternate feet Right/Left/right/left GOLD – Using a tennis ball/or volleys off a wall |
| Ball control 10 minutes | https://www.youtube.com/watch?v=wIQaz2GMkTs BRONZE -weave in and out of cones using strong foot only -weave in and out of cones using weak foot only SILVER – outside foot only (use both right and left ) – Inside of foot only (use both right and left) GOLD – Roll over through the cones using sole of foot – Pushing across/forward/drag back – Infront and behind cones – V cut in and out cones |
| Turns 10 minutes | https://www.youtube.com/watch?v=XuXyoJUtgFQ BRONZE – Drag Back Turn SILVER – Cruyff Turn – L drag Ashley Cole GOLD – Roll over/flick turn – Drag/chop |
| Skill 10 minutes | https://www.youtube.com/watch?v=nL_J83wHcfk Ronaldo – Everyone have a go! |
| Finisher Challenge | Set up 2 cones, at the first cone do a skill at the second cone do a turn, and dribble straight back. How many can you do in a minute? |
S1/2 Football
Week 3
LI: To Develop a range of Football skills working at your own level.
You will need a ball, cones (or spare shoes, water bottles, jumpers get creative for cones!)
| Warm up 5 minutes | https://www.youtube.com/watch?v=y3MkyXOCiRs Everyone to complete. Light jogging followed by the dynamic stretching and running. Can do moves on the spot if you are tight for space. |
| Keepy ups 5 minutes | https://www.youtube.com/watch?v=ZJvVihqO1NM BRONZE – Footstall SILVER – Around the world, Hop The world GOLD – The Cross over, Half around the World/Cross over |
| Ball control 10 minutes | https://www.youtube.com/watch?v=OzIakUKIpf8 30 seconds fast feet exercises – have a go at them all if you can this is good for fitness and speed. BRONZE – Toe Taps, V pull backs, Inside step-over SILVER – In and out, Cruyff turn, hopping moving ball with small touches, step over with stop GOLD – Freestyle |
| Passing 15 minutes | https://www.youtube.com/watch?v=G3YaYiQCkXs Everyone to complete all exercises. Get a partner if there is someone in your house, or use a wall for solo passing. |
| Skill 10 minutes | https://www.youtube.com/watch?v=Ix97CZvelmE https://www.youtube.com/watch?v=_5sCeWY7Vlg Messi Skills Everyone have a go! I noticed he gets a very hard time from defenders, but remains fully determined, does not give up and doesn’t react= RESILINECE |
| Finisher | Complete Diary including any scores and results that will help you monitor and track any progress. |
S1/2 Football
Week 4
LI: To Develop a range of Football skills working at your own level.
You will need a ball, cones (or spare shoes, water bottles, jumpers get creative for cones!)
| Warm up 5 minutes | https://www.youtube.com/watch?v=y3MkyXOCiRs Everyone to complete. Light jogging followed by the dynamic stretching and running. Can do moves on the spot if you are tight for space. |
| Keepy ups 5 minutes | Challenge Retest yourself at the 1 minute keepy up challenge and enter your score for the following. You have 5 attempts at each. a) Preferred foot b) Alternative foot What was you best score? Have you made any improvements? |
| Ball control and Turning 20 minutes | https://www.youtube.com/watch?v=WgHINaN1eUk This is a full 20 minute session from Youth Football Scotland. It recaps many of the skills you have practiced in Weeks 1-3. In order to make drills harder you need to do at full speed, or complete a set number and time how long it takes you. |
| COMBINATION SKILLS 15 minutes | Work your way though the combinations, linking skills together. BRONZE – https://www.youtube.com/watch?v=2Le9TVyWpLY SILVER – https://www.youtube.com/watch?v=dTYED9t6Mi8 GOLD – https://www.youtube.com/watch?v=Fsqe5lcarn4 |
| Finisher | Complete Diary including any scores and results that will help you monitor and track any progress. |
