Pete Calabrese is currently the Strength/Fitness Coach and periodization specialist with the US U-17 Men’s National Team. Prior to his time with US Soccer Federation, he spent six years with DC United of the MLS and one year with the Virginia Beach Mariners of the A-League.
This is Pete Calabrese’s second installment. If your objective for the day is a medium heavy-heavy load for your players then these are two great variations to do for warm up. Ideally these are done 3-4 days out from match day depending on what your periodization looks like for the week.
1.
Setup:
32 players, eight groups of four, servers on the outside are 10-12 yards apart, hurdles are 1 yard apart as shown. 20 minutes 30-45 second intervals per player per progression. Four variations total as shown.
Instructions:
Start with movement prep, two lines 15 yard distance: side shuffle, 2 and 2 forward shuffle, high knees, carioca, open hips forward, open hips backward. 1- High knees to one touch pass. 2- Two foot hops recieve right play left and receive left play right. 3- Single leg hop to one touch volley. 4- Lateral two foot hops one touch header.
Coaching Points:
- Between progressions include dynamic movements:
- Kick straight, kick across, knee hug hamstring, quad stretch
- Lateral lunge to balance, lunge reach rotate, deep squat side to side
- Reverse lunge to hip cradle, on back alternate leg swings, flip over head to heel
- Stability bounds lateral, straight leg skip 20 yards. Equal take off on two footed hops and knees to hip height in front of body
2.
Setup:
Multi directional with the ball. 32 players, four groups of 8, 4 repetitions total 2 right and 2 left for each passing sequence. 15 minutes.
Instructions:
Start with movement prep, two lines 15 yard distance: side shuffle, 2 and 2 forward shuffle, high knees, carioca, open hips forward, open hips backward. 1- forward and backward footwork 2 right 2 left execute passing sequence. 2- Lateral shuffle footwork 2 right 2 left execute passing sequence.
Coaching Points:
- Between progressions include dynamic movements:
- Kick straight, kick across, knee hug to hamstring, quad stretch
- Lateral lunge to balance, lunge reach rotate, deep squat side to side
- Reverse lunge to hip cradle, on back alternate leg swings, flip over head to heel
- Stability bounds lateral, straight leg skip 20 yards. Athletic stance, feet under hips, from lateral shuffle to forward acceleration. Push off outside edge of foot of the inside leg.