Planning training sessions
Warm up: in the past i've been doing only mobility warm up. Focusing on opening up the muscles and loosening the joints. I need to get the muscles wokring as well. I need to get them used to what they might go through while I play so that I don't get a muscle catch. And personaly I like doing activation with the resistance band and doing basic exercises like planks to get the core working.
Base drills: These are drills I like to do to get a feel of the ball. One of course is juggling and I like to do simple cone weaves because they get the ball moving with different parts of the feet and I get more comfortable on the ball. And passing and receiving with gates.
Uncomfortable work: These are drills that work on skills that I don't have yet and stuff that isn't completely a habit yet. right now I'm working on 1v1's and receiving under pressure and different kinds off passes mostly long pass and crosses.
Side goals: These are things I add during the drills like Scanning, stepping movement and keeping hand up while shielding etc.
Cool down: Obviously stretch the muscles for at least 30 sec and end with foam rolling to get ready for the other sessions in the day (fitness and evening session)
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I like the thought that warm ups are not just for muscles and joints - its actually a warm up for the brain too. So we simulate the movements (with or without ball) which we would use in the game. The sharpens and readies the brain-body system. So go ahead do headers, dribble, scan, one touches, jockey, jostle (hand out) - a kind of mini mock game.
ReplyDeleteSpecially, as you mentioned, the skills which you are still developing and which you hope to try out in the game today!
Also add small AGILITY drills - moving backwards, sideways, bending down ... little drills done everyday is far better in the long run as they remind our brain continuously
and build muscle memory.