Training Session 3
Training Plan Format TRAINING SESSION #3
Date: 13/5 Venue: Sacre Coeur centre Number in Group: 6
VOLUME: Low INTENSITY: High
TYPE OF TRAINING:
Short Interval training
GOALS:
1. To develop speed and agility
2. ATP-PC and lactic acid
3. Passing and awareness of the ball
Equipment:
- 3 balls
- 3 markers
Session:
Warm-Up
· 2 laps warm-up
· High knees, kick butt, high skips, lunges, squats.
Work-Out
Ball work
- 20 chest passes
- 20 shoulder passes (10 each side)
- 20 from standing position, do not move your feet, reach for the balls
- 20 while doing pitter patter, jump and move for balls
- Swap with partner and repeat twice for each person (only reaction balls)
Mushroom
- Three people stand in a triangle formation with a line of people lining up at the bottom of the triangle. Each person in the triangle section holds a ball. The first person in the line drives forward to receive a pass from the top of the triangle, then the person will do a clearing run and receive a pass from the person on the right of the triangle and turn around and drive to the person on the left of the triangle and receive a pass. This person will then join the back of the line.
- The drill is then progressed so that two people are in the triangle at the same time
- The drill is then progressed even further so that there is three people working in the triangle at the same time
- The players receiving the passes will work for 1 minute and then the passers and workers will swap
Half-court
- 3 markers mark where the three lines of people should be, on in the right pocket, one on the left corner on the transverse and the other halfway on the right side of the goal circle
- The spots will be called 2, 3 and 1 respectively
- The person in line 1 starts with the ball and the person in line 2 makes a lead around the circle, the person in line 1 gives it to person 2, person 3 then leads diagonally towards the circle and the ball should be given so that person 3 catches it on the top of the circle. Person 1 then leads to get this balls, swings it to person 2 who is now on the circles edge and leads towards them and once getting the ball they shoot for goal, until they get it in. They then give the person in line 1 the ball and person 1 goes to line 2, person 2 goes to line 3 and person 3 goes to line 1
Cool Down
- Jog to halfway and back – slowly
- Walk half a lap
- stretches
Any other information:
The drills should be completed at a high intensity because there is a rest period given
Date: 13/5 Venue: Sacre Coeur centre Number in Group: 6
VOLUME: Low INTENSITY: High
TYPE OF TRAINING:
Short Interval training
GOALS:
1. To develop speed and agility
2. ATP-PC and lactic acid
3. Passing and awareness of the ball
Equipment:
- 3 balls
- 3 markers
Session:
Warm-Up
· 2 laps warm-up
· High knees, kick butt, high skips, lunges, squats.
Work-Out
Ball work
- 20 chest passes
- 20 shoulder passes (10 each side)
- 20 from standing position, do not move your feet, reach for the balls
- 20 while doing pitter patter, jump and move for balls
- Swap with partner and repeat twice for each person (only reaction balls)
Mushroom
- Three people stand in a triangle formation with a line of people lining up at the bottom of the triangle. Each person in the triangle section holds a ball. The first person in the line drives forward to receive a pass from the top of the triangle, then the person will do a clearing run and receive a pass from the person on the right of the triangle and turn around and drive to the person on the left of the triangle and receive a pass. This person will then join the back of the line.
- The drill is then progressed so that two people are in the triangle at the same time
- The drill is then progressed even further so that there is three people working in the triangle at the same time
- The players receiving the passes will work for 1 minute and then the passers and workers will swap
Half-court
- 3 markers mark where the three lines of people should be, on in the right pocket, one on the left corner on the transverse and the other halfway on the right side of the goal circle
- The spots will be called 2, 3 and 1 respectively
- The person in line 1 starts with the ball and the person in line 2 makes a lead around the circle, the person in line 1 gives it to person 2, person 3 then leads diagonally towards the circle and the ball should be given so that person 3 catches it on the top of the circle. Person 1 then leads to get this balls, swings it to person 2 who is now on the circles edge and leads towards them and once getting the ball they shoot for goal, until they get it in. They then give the person in line 1 the ball and person 1 goes to line 2, person 2 goes to line 3 and person 3 goes to line 1
Cool Down
- Jog to halfway and back – slowly
- Walk half a lap
- stretches
Any other information:
The drills should be completed at a high intensity because there is a rest period given