DRUK LHAYUL FC

WARM UP SESSION PLAN

VS
TENSUNG FOOTBAL CLUB

DATE – 27/10/2022
GROUND LAY OUT

DYNAMIC STRETCHING
5V5
FAS
T
FEE TECHNICAL
TS

DYNAMIC STRETCHING
DUGOUT DUGOUT
NO. OF PLAYERS EQUIPMENTS TIME AREA TOPIC
10 MARKERS, BIBS 7 MINS 3Y X 10Y DYNAMIC STRETCHING

PROCEDURE DIAGRAM & DRILL SET UP PROGRESSION

2 LAPS OF THE HALF GROUNG

DYNAMIC MOVEMENTS TO BE
PERFORMED FROM POINT
A TO B, AND JOG BACK
FORM B TO A. 15 YARDS
1. LATERAL JOGGING A B
2. FEET TAPS B
3. FRONT SHUFFLE
4. BACKWARD SHUFFLE
5. CLOSING THE GATES

15 YARDS
FORWARD.
6. OPENING THE GATES
BACKWARD
7. ADDUCTION
8. ABDUCTION
9. FRONT RAISE
10. SL DEAD LIFT
11. HUGH KNEES
12. BUTT KICKS A
13. EXTENDED KNEE
EXTERNAL ROTATION
14. EXTENDED KNEE INTERNAL
ROTATION
15. SHOULDER PUSH AND RUN
NO. OF PLAYERS EQUIPMENTS TIME AREA TOPIC
10 MARKERS, BIBS BALLS. 4 MINS 7½ DIAMETER TECHNICAL DRILL

PROCEDURE DIAGRAM & DRILL SET UP PROGRESSION

X GOT THE FOOTBALLS IN

THEIR HAND AND DELIVERS
THE BALL TO O,
DRILLS TO FOLLW –

1. PASSING WITH INSIDE

OF THE FOOT – 20
SECS
2. PASSING WITH INSTEP
– 20 SECS
3. THIGH RECEIVE AND
PASS -20 SECS .
4. CHEST RECEIVE AND
PASS – 20 SECS
5. STANDING HEAD AND
JUMPING HEAD - 20
SECS

X AND O PERFORMS THE

DRILS ALTERNATIVELY

DRINKS BREAK – 30 SECS

NO. OF PLAYERS EQUIPMENTS TIME AREA TOPIC
10 MARKERS, BIBS BALLS. 7 MINS 25 X 25 YARDS SSG

PROCEDURE DIAGRAM & DRILL SET UP PROGRESSION

12½ YARDS 12½ YARDS

WE GO FOR 5 V 5 SSG
10 YARDS
STARTING WITH MAX. 2
PASSES.

TIME - 3 MINS
10 YARDS

DEEP STATIC STRETCHING – .

1 MIN

BACK TO SSG – 3 MINS

8 PASSES AND ONE POINT.
NO. OF PLAYERS EQUIPMENTS TIME AREA TOPIC
10 MARKERS 2 MINS 3 Y X 10 Y FAST FEETS

PROCEDURE DIAGRAM & DRILL SET UP PROGRESSION

FAST FEETS WITH

SPRINTS -

10 YARDS
1. HIGH KNEES
2. FRONT AND BACK
SHUFFLE
3. LATERAL SHUFFLE
4. FRONTAL STABILITY

3 YARDS