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Scholars Fitness
Fitness Sessions
AFC Ajax Passing and Receiving Fitness Session
Total Activity Duration
4 x 3 min blocks of work
Set up
Each group will need 3 x cones (or 2 x cones & 1 x pole) and 1 x football. Set up 1 x cone / pole and have this 10yds from the other 2 x cones set out as a gate. 1 x player at cone ./ pole and 1 x player behind the gate.
Key Points
First Touch Passing Detail Quick / Short Movements Variety of Touches
Progressions to Add
Ball to be thrown in to work on aerial touches as well Add a 4th cone behind the gate which players must run and touch before coming back to receive the next pass
Summary
Development of both Tech and Physical capacity for players
Fulham FC Changing Direction Game
Total Activity Duration
Team Race (time depending on No. of Teams and distance of area used)
Set up
Split groups up into smaller teams Set out 3 to 4 x cones in a line ahead of each team Teams to work against the team beside them in the race (multiple lines can be set out)
Key Points
Change of Direction Acceleration & Deceleration
Progressions to Add
Can add in ball for round two (aim to complete 2 x with ball & 2 x without a ball) Increase / decrease the distance covered depending on the session outcome
Summary
Acceleration & Deceleration Work Change of Direction
S.S.C. Napoli Pre Season Circuit Activity
Total Activity Duration
4 x 4 min rounds (def to work during rondo and rest whilst teams transition round area)
Set up
Mark out 4 x rondo areas for 4v1 (10yd x 10yd) Between each rondo have a different exercise as shown (ladders, hurdles, sprint area, poles for zig zag) Players complete each activity in to move between the rondo boxes Att teams move - Def Stay
Key Points
Quality & Consistency within movement patterns High Tempo for each activity (rondo & movements) Maintain quality throughout time
Progressions to Add
Depending on numbers, increase rondo size (5v2 etc) Add in additional stations to move between or mix up movement patterns for each round
Summary
Physical and SAQ Circuit with Football integrated
Borussia Dortmund Sprinting 1v1 Sprinting Game
Total Activity Duration
4 x 4 min rounds
Set up
Mark out an area as shown with poles and ladders Group to be split down into smaller groups (numbers will depend on intended session outcome, and will increase / decrease the break)
Key Points
Focus on quality footwork through the ladders at speed Change of Direction Sprint mechanics
Progressions to Add
Add in a ball at the end that players collect to dribble back to the start at pace
Summary
Physical development focus Ball can be added in develop session
PSG Sprint Showdown Running Game
Total Activity Duration
4 x 4 min rounds
Set up
Mark out area shown in diagram with poles & cones Distance can vary depending on aim of session (min 20yd length - max 40yd length)
Key Points
Acceleration & Deceleration Consistency with quality movement patterns (good habits)
Progressions to Add
Football can be added in for rounds, with challenge then related to dribbling the ball with certain areas of the foot from pole to cones, before running with the ball to the finish
Summary
Physical development session with the ability to add in technical development depending on group and timing of session
Celtic FC Four Corner Circuit Activity
Total Activity Duration
4 x 4-6 min rounds
Set up
Session is to be quick and intense so area size to match this for the age being worked with Mark out the four stations as shown (2v2, 4v4, ladders and sprint relay) Cones, poles, goals and footballs required
Key Points
Maintain good tempo during both ladders and sprint relay Football to be played at a high tempo with the players encouraged to play forward and run forward Defensively they need to be aggressive to press
Progressions to Add
Increase or decrease the duration Increase or decrease the area size Add in football for the Sprint Relay
Summary
Mix circuit that will provide both physical and tech ./ tac gains Players to be encouraged to work to maximum and when in game based sessions be positive playing and thinking forward
ACF Fiorentina Pass and Move Pre Season Activity
Total Activity Duration
4 x 4 min rounds
Set up
Mark out areas as shown with cones at either end and a mannequin in the middle Players to work in pairs for the 4 min duration
Key Points
First touch Quality of pass to maintain high tempo Body shape to receive Reaction once pass is played
Progressions to Add
Variety of first touch (on the ground & aerial) Distance between player passing and the receiver ** Potential to add gates in for players to take touch through - encourage to get the ball out of feet **
Summary
Physical and Technical development session Can be altered to work on various physical demands depending on size of area
Barcelona FC Group Running Activity
Total Activity Duration
6 x 4 min rounds
Set up
Mark out to areas for players to dribble in (depending on group size areas can vary in size) Players within dribbling areas to have a ball each Players outside area don't need a ball Poles, Cones to mark out Sprinting / Jogging channels
Key Points
Quality on the ball (maximum touches within the time) Energy and consistency to move between two dribble zones (don't be last) Maintain standards throughout the duration
Progressions to Add
All groups could have a ball, so Sprint / Jog including a ball Sprint / Jog areas could be altered to work on different movement patterns depending on group needs
Summary
Physical and Technical development session Physical component can be altered depending on groups needs and stage of preseason
Chelsea FC Pre Season Running Circuit Activity
Total Activity Duration
4 x 4 min rounds (stay on a station then rotate after 4 mins)
Set up
Mark out 3 x areas as shown (this can increase depending on group sizes) Flat Markers (1) Hurdles (2) Poles / Mannequins (3) Remaining group to work around the outside of the main box
Key Points
Consistency in application (high tempo / high standards) Movement patterns throughout the duration Team Work, keep pushing each other to achieve and develop
Progressions to Add
Can add a ball in for groups (1), (3) and those outside of the main box
Summary
Physical development session within Teams
Inter Milan Pre Season Fitness Activity
Total Activity Duration
4 x 4 min rounds
Set up
Area (1) = Poles Area (2) - Cones Area (3) - Hurdles Area (4) - Ladders Footballs required and to be kept in designated areas as shown Once balls have all moved to the next box, players reverse practice
Key Points
Variety of Movement Patterns Dribbling to be done at high tempo Change of Direction Acceleration & Deceleration
Progressions to Add
Alter order of stations Alter activity on each station to provide variety of challenges Increase / Decrease distances depending on stage of preseason
Summary
Physical and Technical development session Can be adapted depending on stage of pre season and work load for the week
FC Bayern Munich SAQ Pre-Season Activity
Total Activity Duration
4 x 4 min rounds
Set up
Area (1) - Poles for zig zag movements Area (2) - Ladders Area (3) - Hurdles Area (4) - Cones to mark out lanes Group to be split size can be altered to increase / decrease rest between work Footballs needed for Areas (1) and (3)
Key Points
Physical development to work on various activities Technical development can be altered depending on needs of the group Work rate and tempo to be maintained throughout all 4 rounds
Progressions to Add
Alter technical skill at the end of Area (1) and (3) Ball can also be added into Area (4)
Summary
Physical and Technical Development circuit that can be altered to develop different components of fitness and technical development depending on the group and stage of the pre sesaon
Real Madrid Pre-Season Three Station Activity
Total Activity Duration
4 x 4 min rounds
Set up
Group split into smaller groups to work on different stations Area (1) - Poles x 2 Area (2) - Hurdles x 2 Area (3) - Cones x 1 Servers with footballs to be linked with Area (3) and can vary serve to working players in the middle
Key Points
Movement Patterns Quality of First Touch Acceleration & Deceleration Change of Direction
Progressions to Add
Area (1) can have a football included Area (2) can vary the serve to the player to work on different touches Area (3) can vary the serve to the player to work on different touches
Summary
Technical and Physical development circuit which can be altered in size and duration to support player needs
Barcelona FC Four Station Pre Season Activity
Total Activity Duration
4 x 5 min rounds
Set up
Mark out each area as shown : (1) 3 x poles plus goal needed (2) 2 x ladders and 4 to 6 x hurdles needed (3) 4 x cones plus goal needed (4) 4 x large cones for gates (2 x at each end of area) Distance of area can be altered for groups
Key Points
Quality when fatigued Technique within movements Technique of shot (type, selection, accuracy)
Progressions to Add
On station (1) and (3) players to start with the ball and dribble through cones Add in change of direction within station (4)
Summary
Technical and Physical development circuit which can be altered in size and duration to support player needs
