Warm up duration 15 - 20 minutes:
Warm up in fours
Two players on cones 30 - 35 meters apart. Two players with footballs in the middle. Players in the middle run with the ball to players at the end. When they are 5 -10 meters or so away, they pass the ball and make an angle to receive the return pass. They turn, run with the ball and repeat at other end. Players stay in the middle for 1 minute then change with end players. Original pair stay in the middle for 2 minutes, then change with the end players. Original pair stay in the middle for 3 minutes, then change with the end players.
To warm the players up, improve aerobic fitness and the techniques of running and turning with the ball.
- Two cones
- 4 x players
- Two footballs
- Plenty of main muscle group stretching, calves, hamstrings, abductors and quads
- Drink and rest 3 - 5 minutes
Progress pre season programme to a football fitness drill:
- Pressurised man on man defending
- Duration: 25 - 30 minutes
Progress to conditioned game 20 - 30 minutes:
Condition in the first half is that one team has two extra players, but are restricted to a maximum of two touches. Change around in the second half. This will encourage one team to pass and move with the restriction on the touches and the other team to work hard to defend. Have a break at halftime for drinks.
Cool down - 10 minutes, drink and stretch main muscle groups.