Name: Playbook - Nonstop Progress - W3/D5 Training Session
Uploaded: 2024-03-05T19:21:01.943Z
Duration: 70 min
Description: W3/D5 Training Session

Set up cones on the penalty spot and at the top of the box. Start from the penalty spot and dribble to the the top of the box, turn, beat the cone 1v1, and pass into one of the corners of the goal. Repeat for the given amount of reps (you can go to either side to pass into the gates).

Objective: Enhance ball control, 1v1 skills, and passing accuracy.

Technique: Dribble to the box, turn, beat the cone 1v1, and pass into one of the corners of the goal.

Coaching Points:
o Control the ball under pressure while turning.
o Use a skillful move to beat the cone (defender).
o Deliver a precise pass into the designated target area.

Turn, Cone 1v1 to Pass

Start by setting up 4 cones, 5 yards apart, creating a box. Start on one of the cones at the base of the square. Sprint to the cone in front of you, side shuffle across to the next cone, back peddle to the next cone, side shuffle to the next cone, and then sprint through the next cone to finish the drill. Repeat for given amount of reps. Rest for 30 seconds between reps.

Objective: Enhance agility and multi-directional movement.

Technique: Move around a square of cones using sprints, side shuffles, and backpedaling.

Coaching Points:
o Execute clean and quick footwork during transitions.
o Maintain awareness of your surroundings, especially when backpedaling.
o Keep a low center of gravity for stability and speed.

Boxed Agility

Start with 15-20 cones scattered 1 yard apart in a 6x6 yard area 15 yards from the top of the 18 yard box. Place a final cone 5 yards from the top of the 18 yard box. Start by dribbling through the scattered cones, go 1v1 with the last cone then finish on goal.

Ronaldinho, 1v1 to Finish

Start on the end line and sprint for 40 yards.

Objective: Build sprint endurance and explosive speed.

Technique: Sprint a long distance while maintaining top speed.

Coaching Points:
o Start with explosive acceleration.
o Use arm movements to enhance speed.
o Aim to maintain maximum speed throughout the sprint.

50 Yard Sprint

Start in a lunge, jump as high as possible and switch legs in mid-air. Repeat for the given amount of reps and sets for each leg.

Objective: Increase lower body strength and explosiveness.

Technique: Start in a lunge position, jump and switch legs in mid-air, landing softly.

Coaching Points:
o Jump as high as possible while maintaining form.
o Use arms to assist in the jumping motion.

Lunge Jumps

Start by doing a single leg RDL and then immediately hinge forward and jump as high as possible. Repeat for the given amount of reps for each leg.

Single Leg RDL to Jump

Start by jumping forward then immediately upon landing, jumping laterally as far as you can, then hop forward again to start the next rep. Repeat for the given amount of reps.

Objective: Develop explosive power and lateral movement.

Technique: Jump forward and then immediately jump laterally as far as possible, repeating for each rep.

Coaching Points:
o Use your arms to generate momentum.
o Aim for minimal time on the ground between jumps.
o Focus on explosive lateral movement.

Hop to Lateral Jump

Plyometric Circuit 2

Using a wall, juggle back in forth with the wall while only using one-touch. If you drop it, no worries, just keep counting from where you left off.

Objective: Develop quick one-touch ball control.

Technique: Use a wall to juggle the ball using only one touch.

Coaching Points:
o Alternate between left and right feet.
o Aim for consistency in the area of the foot used to strike the ball.
o Focus on maintaining a rhythm and control with each touch.

One-Touch Wall Juggling

Using a wall, juggling back and forth with the wall while using two-touches. If you drop it, no worries, just continue counting where you left off.

Objective: Enhance ball control and coordination.

Technique: Juggle the ball against a wall using two touches.

Coaching Points:
o Maintain a consistent rhythm while juggling.
o Alternate between using different parts of the feet.
o Focus on controlling the ball and keeping it close to maintain possession.

Two-Touch Wall Juggling

Wall Juggling Circuit

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Best guide for training I’m improving fast and excelling quicker than i ever have. People notice it and it’s a great feeling to work and see results. Great training session!

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For some exercises it is unclear how whether it is 4 reps total or 4 reps each foot.

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