Training Plan Format

Date: 17/05/2016
Number in Group: 3

TRAINING SESSION NUMBER: 3

Venue: Downlands College

VOLUME: High

INTENSITY: High

WEEK OF THE COMPETITIVE MACROCYCLE: Three

TYPE OF TRAINING: Interval and Fartlek
GOALS:
1. Have the heart rate between 75 - 90% during drills. (High Intensity)
2. Increase players motivation and energy levels.
3. Simulate game situations and practice skills under pressure.
Equipment:
Stopwatch
Markers
Balls
Goals
Bibs

Session:
Warm-Up (10 minutes)
Slow jog of the court (2 laps)
Running pac man on the lines (variation)
Dynamic stretching (lunges, knee tucks etc.)
Work-Out (35 minutes)
All drills are split into two teams, this creates a points system and a
competitive nature.
Drill

1:
Passing and dribbling drill.
One point each time one team puts 5 passes in a row together.
Focusing on using space and moving off the ball.
Fartlek training

Drill

2:
Counter attack drill (game situation)
Focusing on utilising all players to bypass the defenders and score.
One point if all the members of the team touch the ball, followed by

Drill

another point if you score the goal.

Interval training

3:
Futsal suicide drill
Focuses on ball control and passing under pressure and fatigue
If your team finishes first you win
Interval training

Cool Down
Slow jog followed by static stretching

Any other information: