Junior Soccer – Lesson #5
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
WARM UP (8-10min) –
50 x fast feet
15 x squats
20 x star jumps
20 x high knees
20 x butt kicks
10 x heel raises (up onto toes)
20 x Windmills
20 x mountain climbers
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (10-15min) Ladder workout, 10 reps, 9, 8, 7….
Squats – feet shoulder width apart, bending knees until legs are at 90 degrees. Keep back straight.
Tuck Jump – standing shoulder width apart, jump up and bring knees to chest.
Alternating back lunges – one leg steps straight back, keep the front leg at 90 degrees and the back knee off the ground
Donkey Kicks – while on hands and knees, kick one leg into the air by using the glutes
Tricep Dip – using bench/chair or on the floor
V-Sit – sit with legs extended and torso off the ground, bring legs and torso together with body forming a V shape.
Drink break – 1min rest/recovery and repeat conditioning circuit
SKILLS –
V-Dribble (20 sec, 10sec rest) – while on the spot use the outside of the foot to kick the ball out in a V shape, use the same foot to drag it back in. use other foot to go in other direction of the V. (Repeat using inside of the foot)
Ball dribbling – quickly pass ball between feet while moving forward, keeping control over 8-10m. Stop ball and return to the start with same movement (repeat x 4)
Drags/stepovers – roll ball to other foot, stop it and repeat forward within 8-10m space. Ensure to alternate step over foot on way up and back (repeat x 4)
Zig Zag – set up 5 markers one pace from each other, using the instep and outside of the foot, work around cones. (repeat x 5 alternating foot)
Outside foot, ball control – dribble ball on ground in a zig zag pattern, passing the ball using outside foot while moving forwards between 8-10m space (repeat x 5)
Quick side step – place one marker 2m from you, as you approach the marker with the ball quickly use the outside of the foot to move the ball around the cone.
MINUTE TO WIN IT CHALLENGE – TBA captain
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Junior Soccer – Lesson #4
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
WARM UP (8-10min) –
20 x skipping on the spot
20 x skipping backwards
20 x high knees
20 x butt kicks
20 x forward leg swings (10 each leg)
20 x heel raises (up onto toes)
20 x elbow to opposite knee
5 x caterpillar walkout to plank (hold plank 5 secs)
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (20-25min)
* Ladder workout: Start with 10 reps of each exercise, once completed return to starting exercise and complete 9 reps, then 8, 7, down to 1 rep. If there is time go from 1 rep to 10 reps.
Squats– feet shoulder width apart, bending knees until legs are at 90 degrees. Keep back straight.
Burpee – starting from standing position, bend down until hands touch the floor, kick legs out, back in and jump up with hands in the air
Alternating back lunges – one leg steps straight back, keep the front leg at 90 degrees and the back knee off the ground
Glute bridges – Lie on back with bent knees, squeeze your glutes as you lift your hips to a bridge, make sure to hold the bridge for a few seconds
Push ups – on knees or toes.
Leg raises – lay with legs extended on the ground, bring legs up to the sky until bottom is off the ground.
Drink break – 1min rest/recovery and repeat conditioning circuit
SKILLS –
https://youtu.be/g4KCpzTkHto *only the 11 footwork drills for 45 seconds each*
MINUTE TO WIN IT CHALLENGE – TBA captain
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Junior Soccer – Lesson #3
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
WARM UP (8-10min) –
40 x fast feet on spot
10 x jumping forwards and backwards
10 x jumping side to side
20 x forward leg swings (10 each leg)
15 x high knees on spot
15 x heel /butt kicks
15 x elbow to opposite knee
10 x mountain climbers
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (20-25min)
* Complete each activity for 45sec with 15sec rest
Shuttle runs (with high knees) – mark out 8-10 paces in a hallway, backyard or driveway. You could use shoes or socks to mark out distance. Run or jog one way, return with high knees, forward facing both ways.
Walking lunges – using 8-10 paces, step into leg lunge and repeat back and forth in marked space, keep knee off ground & body aligned
Toe taps on top of ball – raise legs, alternating toes to touch top of ball, incorporate arms
Squat hold – ball held out in front. This can be done as a wall sit.
Shoulder taps – in plank position, tapping opposite shoulder.
Ankle taps – keep torso off the ground and tap ankles one at a time.
Repeat x 2
Drink break – 1min rest/recovery and repeat conditioning circuit
SKILLS –
Ball dribbling – quickly pass ball between feet while moving forward, keeping control over 8-10m. Stop ball and return to the start with same movement (repeat x 5)
Drags/stepovers – roll ball to other foot, stop it and repeat forward within 8-10m space. Ensure to alternate step over foot on way up and back (repeat x 5)
Forward/Backward dribbling – dribble ball forward 8 -10m then, moving backwards alternate ball under foot (repeat x 5)
Outside foot, ball control – dribble ball on ground in a zig zag pattern, passing the ball using outside foot while moving forwards between 8-10m space (repeat x 5)
Zig Zag – set up 5 markers one pace from each other, using the instep and outside of the foot, work around cones. (repeat x 5 alternating foot)
MINUTE TO WIN IT CHALLENGE – TBA captain
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Junior Soccer – Lesson #2
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
le Ac
WARM UP (8-10min) – with ball
10 x leg swing forward & backward each leg
10 x leg swing side to side across the body each leg
20 x high knees on spot, ball held out in front
20 x heel /butt kicks, ball held out in front
20 x ball to opposite knee lifts
10sec x plank hold, with ball under toes
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (20-25min)
* Complete each activity for 45sec with 15sec rest
Shuttle runs – mark out 8-10 paces in a hallway, backyard or driveway. You could use shoes or socks to mark out distance. Run or jog back & forth, forward facing both ways.
Alt reverse lunges – step back into alternate leg lunge, keep knee off ground & body aligned
Toe taps on top of ball – raise legs, alternating toes to touch top of ball.
Squat hold – ball held out in front. This can be done as a wall sit.
Push ups – on knees or toes. One hand on ball, then roll across to opposite hand.
Crunches – hold ball between knees and ankle touches side to side.
Repeat x 2
Drink break – 1min rest/recovery and repeat conditioning circuit
SKILLS –
Ball dribbling – dribble ball with instep of foot, keeping control over 8-10m. Stop ball and return kick to the start and sprint back to beat ball (repeat x 10)
Ball dribbling – dribble ball with instep of foot, picking up pace, keeping control over 8-10m. Stop ball and return kick to the start and sprint back to beat ball. Alternate return kicking foot x 6.
Forward/Backward dribbling – dribble ball forward 8 -10m then, moving backwards alternate ball under foot (repeat x 10)
Figure 8’s – dribble ball on ground in figure of 8 pattern. You might like to use socks as markers x 5 each direction)
Outside foot, ball control – passing the ball using outside foot while side stepping from side to side
MINUTE TO WIN IT CHALLENGE – ball juggling with feet – how many juggles in a row?
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Junior Soccer – Lesson #1
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
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WARM UP (8-10 min) – with ball
40 x fast feet on spot, ball held in one hand
15 x squats, ball held overhead
20 x reverse alternating lunges, ball held out in front
10 x ball to opposite knee lifts, each leg
10 x figure 8, passing ball between the legs
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (20-25 min)
* Complete each activity for 45 sec with 15 sec rest
Shuttle runs – mark out 8-10 paces in a hallway, backyard or driveway. You could use shoes or socks to mark out distance. Run or jog back & forth, forward facing both ways.
Toe taps on top of ball – raise legs, alternating toes to touch top of ball.
Step overs – roll foot over the ball moving one direction and swap feet on the way back.
Squat hold – ball held out in front. This can be done as a wall sit.
Plank – on hands & balancing top of feet on the ball.
Crunches – laying on back with ball over head, bring up to crunch & raise ball over head.
Drink break – 1 min rest/recovery and repeat conditioning circuit
SKILLS –
Ball dribbling – dribble ball with instep of foot, keeping control over 8-10m. Stop ball and return kick to the start and sprint back to beat ball (repeat x 10)
Ball dribbling – dribble ball with instep of foot, picking up pace, keeping control over 8-10m. Stop ball and return kick to the start and sprint back to beat ball. Alternate return kicking foot x 6.
Figure 8’s – dribble ball on ground in figure of 8 pattern. You might like to use socks as markers x 5 each direction)
On Spot Ball Passing – move the foot over the top of the ball and across the body and then pass to opposite foot. Remain in the one position (repeat x 10)
Forward/Backward dribbling – dribble ball forward 8 -10m then, moving backwards alternate ball under foot (repeat x 10)
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Senior/Intermediate Soccer – Lesson #5
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
WARM UP (8-10min) –
50 x fast feet
15 x squats
20 x star jumps
20 x high knees
20 x butt kicks
10 x heel raises (up onto toes)
20 x Windmills
20 x mountain climbers
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (20-25min)
* Complete each activity for 45sec with 15sec rest
Toe taps on top of ball – raise legs, alternating toes to touch top of ball, incorporate arms
Squat jump – squat and jump on the upward phase of the movement
Alternating back lunges – one leg steps straight back, keep the front leg at 90 degrees and the back knee off the ground
Burpee – starting from standing position, bend down until hands touch the floor, kick legs out, back in and jump up with hands in the air
Push ups – on knees or toes.
Plank – on elbows or on hands
Drink break – 1min rest/recovery and repeat conditioning circuit
SKILLS –
V-Dribble (20 sec, 10sec rest) – while on the spot use the outside of the foot to kick the ball out in a V shape, use the same foot to drag it back in. use other foot to go in other direction of the V. (Repeat using inside of the foot)
Ball dribbling – quickly pass ball between feet while moving forward, keeping control over 8-10m. Stop ball and return to the start with same movement (repeat x 4)
Drags/stepovers – roll ball to other foot, stop it and repeat forward within 8-10m space. Ensure to alternate step over foot on way up and back (repeat x 4)
Zig Zag – set up 5 markers one pace from each other, using the instep and outside of the foot, work around cones. (repeat x 5 alternating foot)
Outside foot, ball control – dribble ball on ground in a zig zag pattern, passing the ball using outside foot while moving forwards between 8-10m space (repeat x 5)
Quick side step – place one marker 2m from you, as you approach the marker with the ball quickly use the outside of the foot to move the ball around the cone.
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Senior/Intermediate Soccer – Lesson #4
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
WARM UP (8-10min) –
30 x skipping on the spot
30 x skipping backwards
20 x high knees
20 x butt kicks
20 x forward leg swings (10 each leg)
20 x heel raises (up onto toes)
20 x elbow to opposite knee
10 x caterpillar walkout to plank (hold plank 5 secs)
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (20-25min)
* Ladder workout: Start with 10 reps of each exercise, once completed return to starting exercise and complete 9 reps, then 8, 7, down to 1 rep. If there is time go from 1 rep to 10 reps.
Squat jump – squat and jump on the upward phase of the movement
Burpee – starting from standing position, bend down until hands touch the floor, kick legs out, back in and jump up with hands in the air
Alternating back lunges – one leg steps straight back, keep the front leg at 90 degrees and the back knee off the ground
Glute bridges – Lie on back with bent knees, squeeze your glutes as you lift your hips to a bridge, make sure to hold the bridge for a few seconds
Push ups – on knees or toes.
V-Sit – sit with legs extended and torso off the ground, bring legs and torso together with body forming a V shape.
Drink break – 1min rest/recovery and repeat conditioning circuit
SKILLS –
https://youtu.be/g4KCpzTkHto *only the 11 footwork drills for 45 seconds each*
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Senior/Intermediate Soccer – Lesson #3
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
WARM UP (8-10min) –
50 x fast feet on spot
10 x jumping forwards and backwards
10 x jumping side to side
20 x forward leg swings (10 each leg)
20 x high knees on spot
20 x heel /butt kicks
20 x elbow to opposite knee
20 x mountain climbers
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (20-25min)
* Complete each activity for 45sec with 15sec rest
Shuttle runs (with high knees) – mark out 8-10 paces in a hallway, backyard or driveway. You could use shoes or socks to mark out distance. Run or jog one way, return with high knees, forward facing both ways.
Walking lunges – using 8-10 paces, step into leg lunge and repeat back and forth in marked space, keep knee off ground & body aligned
Toe taps on top of ball – raise legs, alternating toes to touch top of ball, incorporate arms
Squat Jump – squat and jump on the upward phase of the movement
Push ups – on knees or toes. One hand on ball, then roll across to opposite hand.
Leg raises – lay with legs extended on the ground, bring legs up to the sky until bottom is off the ground
Repeat x 2
Drink break – 1min rest/recovery and repeat conditioning circuit
SKILLS –
Ball dribbling – quickly pass ball between feet while moving forward, keeping control over 8-10m. Stop ball and return to the start with same movement (repeat x 5)
Drags/stepovers – roll ball to other foot, stop it and repeat forward within 8-10m space. Ensure to alternate step over foot on way up and back (repeat x 5)
Forward/Backward dribbling – dribble ball forward 8 -10m then, moving backwards alternate ball under foot (repeat x 5)
Outside foot, ball control – dribble ball on ground in a zig zag pattern, passing the ball using outside foot while moving forwards between 8-10m space (repeat x 5)
Zig Zag – set up 5 markers one pace from each other, using the instep and outside of the foot, work around cones. (repeat x 5 alternating foot)
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Senior/Intermediate Soccer – Lesson #2
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
le Ac
WARM UP (8-10min) – with ball
10 x leg swing forward & backward each leg
10 x leg swing side to side across the body each leg
20 x high knees on spot, ball held out in front
20 x heel /butt kicks, ball held out in front
20 x ball to opposite knee lifts
10 x plank hold, shoulder taps
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (20-25min)
* Complete each activity for 45sec with 15sec rest
Shuttle runs – mark out 8-10 paces in a hallway, backyard or driveway. You could use shoes or socks to mark out distance. Run or jog back & forth, forward facing both ways.
Alt reverse lunges – step back into alternate leg lunge, keep knee off ground & body aligned
Toe taps on top of ball – raise legs, alternating toes to touch top of ball.
Squat hold – ball held out in front. This can be done as a wall sit.
Push ups – on knees or toes. One hand on ball, then roll across to opposite hand.
V-Sit – sit with legs extended and torso off the ground, bring legs and torso together with body forming a V shape.
Repeat x 3
Drink break – 1min rest/recovery and repeat conditioning circuit
SKILLS –
Ball dribbling – dribble ball with instep of foot, keeping control over 8-10m. Stop ball and return kick to the start and sprint back to beat ball (repeat x 10)
Ball dribbling – dribble ball with instep of foot, picking up pace, keeping control over 8-10m. Stop ball and return kick to the start and sprint back to beat ball. Alternate return kicking foot x 6.
Forward/Backward dribbling – dribble ball forward 8 -10m then, moving backwards alternate ball under foot (repeat x 10)
Figure 8’s – dribble ball on ground in figure of 8 pattern. You might like to use socks as markers x 5 each direction)
Outside foot, ball control – passing the ball using outside foot while side stepping from side to side
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Intermediate Soccer – Lesson #1
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills
• You should use your ball for all activities.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher/coach.
• Motivational music is encouraged!
Ac
WARM UP (8-10 min) – with ball
50 x fast feet on spot, ball held in one hand
20 x squats, ball held overhead
20 x reverse alternating lunges, ball held out in front
10 x ball to opposite knee lifts, each leg
10 x figure 8, passing ball between the legs
1 x plank hold rolling ball from hand to hand x 10
Repeat
Drink break & stretch. Select 6 Stretches you have done in your PE or Sport classes and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (20-25 min)
* Complete each activity for 45 sec with 15 sec rest
Shuttle runs – mark out 8-10 paces in a hallway, backyard or driveway. You could use shoes or socks to mark out distance. Run or jog back & forth, forward facing both ways.
Toe taps on top of ball – raise legs, alternating toes to touch top of ball.
Step overs – roll foot over the ball moving one direction and swap feet on the way back.
Squat hold – ball held out in front. This can be done as a wall sit.
Push ups – on knees or toes. One hand on ball, then roll across to opposite hand.
Crunches – laying on back with ball over head, bring up to crunch & raise ball over head.
Drink break – 1 min rest/recovery and repeat conditioning circuit
SKILLS –
Ball dribbling – dribble ball with instep of foot, keeping control over 8-10m. Stop ball and return kick to the start and sprint back to beat ball (repeat x 10)
Ball dribbling – dribble ball with instep of foot, picking up pace, keeping control over 8-10m. Stop ball and return kick to the start and sprint back to beat ball. Alternate return kicking foot x 6.
Figure 8’s – dribble ball on ground in figure of 8 pattern. You might like to use socks as markers x 5 each direction)
On Spot Ball Passing – move the foot over the top of the ball and across the body and then pass to opposite foot. Remain in the one position (repeat x 10)
Forward/Backward dribbling – dribble ball forward 8 -10m then, moving backwards alternate ball under foot (repeat x 10)
Cool down Stretching: hold stretches for 30 seconds each. 5 minutes
Note: Skip the pull ups @ 5min