Session #
Divide your players into pairs or groups of three for a relay race. do not have any more than 3 players in a group. Create lines for them to run towards and add a cone for them to touch or run around. Use any of the following variations for your warm up
High Knees & Heel Flicks
Player 1 performs high knees to line 2 and back, then tags Player 2. On the next round, switch to heel flicks to the same line and back.
Shuttle Runs Varied Pace
Player 1 sprints to line 2, then jogs back to the start, and tags Player 2. When Player 2 gets back they take Player 1 who repeats to line 3. This simulates the varied pacing of a soccer match.
Skipping & Hopping
Player 1 skips to line 2 and hops back on one leg, then tags Player 2. When Player 2 gets back they take Player 1 who repeats to line 3. Alternate the hopping leg on each round for balance.
Shuttle Run Sprints
Player 1 sprints to line 2 goes around the cone, then sprints back to the start, and tags Player 2. When Player 2 gets back they take Player 1 who repeats to line 3.
Shuttle Runs Forwards & Backpedal
Player 1 sprints to line 2 forwards, then backpedal to the start and tags Player 2. When Player 2 gets back they take Player 1 who repeats to line 3.
Bear Crawl & Crab Walk
Player 1 bear crawls to line 2 and crab walks back, then tags Player 2. This is a full-body movement that also activates the core.
Side Shuffle
Player 1 shuffles sideways to line 2 facing one way they then turn face the other way and side shuffle back to the start, then tags Player 2. Repeat, shuffling to the opposite side for symmetry.
Walking Lunges & Reverse Lunges
Player 1 does walking lunges to line 2 and reverse lunges back, then tags Player 2. Focus on form and depth of the lunges for strength and stability.
Field Setup Set up a playing area in a shape that suits your preference—a rectangle, square, or circle. Ensure the size is appropriate for the age and physical ability of your players, with flexibility to adjust if the activity seems too difficult or too easy for the defenders.
Teams Group players into pairs. To start, one pair is assigned as the defenders inside the playing grid. The remaining players disperse around the perimeter of the grid, each with their respective partners.
Activity Players on the perimeter work to keep possession by passing the ball around, attempting to evade the two central defenders. If a defender intercepts or blocks the ball, the defensive pair rotates out, and the pair responsible for the turnover steps in to defend.
Small Sided Game Station
Field Setup: Set up a rectangular grid of appropriate size for the number of players and their skill level. Place a target player (red) at each end of the grid outside the playing area, who serves as the objective for the in-possession team to connect with.
Teams: Divide players into two teams of two (green and blue) inside the grid, with one neutral player who plays with the team in possession. The red players at each end of the grid are the target players.
Activity: The in-possession team (green or blue), along with the neutral player, aims to maintain possession and complete a pass to a target player at one end of the pitch. After successfully connecting with a target player, they aim to pass the ball to the target player at the opposite end to score a point. When the defending team intercepts the ball, they become the in-possession team and utilize the neutral player to attempt the same objective.