Week 11 Acceleration, Endurance, 1st Touch

Instructions/Setup:

This pre-season practice focuses on developing players' speed, turns, and first touch for the upcoming season. The session is split into two main areas: a central 15 by 15-yard area and an outside area where the other two teams will work.

The central team will perform shuttle sprints, running in and out of the cones for 60 seconds, focusing on accelerating quickly and making sharp turns. Once they complete the sprints, they will transition into agility exercises, such as running through ladders and hurdles, before tagging in the next team.

While the central team performs their drills, the outside teams will split into pairs and practice various technical ball skills. These may include volleys, passing, chest control, and thigh control. Each player will work with their partner to execute the skills and move through the sequence, maintaining focus on the quality of their first touch and technique.

Coaching Notes:

• Acceleration and speed – Focus on explosive starts during the shuttle sprints, encouraging players to accelerate quickly out of the cones. Emphasize short bursts of speed to simulate match scenarios.

• Sharp turns and agility – Players should work on quick, sharp turns during the shuttle sprints to build agility. When transitioning into the agility exercises, ensure players maintain control of their body and use proper technique.

• First touch and ball control – In the outside area, emphasize the importance of a clean and controlled first touch, whether receiving a volley, pass, or ball with the chest or thigh. This will help players become more confident in controlling balls under different conditions.

• Focus on technical precision – In the technical skills section, encourage players to focus on their passing accuracy, the quality of their touches, and timing. This will help develop muscle memory for game situations.

Progression 1: Increase Shuttle Distance

Increase the shuttle distance for the central team, requiring players to sprint further before returning to the starting position. This will improve endurance and stamina over longer distances.

Focus: Build endurance, speed, and the ability to sustain effort over longer periods.

Progression 2: Add Ball Pressure

Introduce a defender in the outside area to apply pressure to the player receiving the ball. This will force players to make quicker decisions and execute their first touch under pressure.

Focus: Improve composure, first touch under pressure, and decision-making.