5 Lesson C I F A C O A C H E S C O U R S E C

LESSON 5LESSON 51. Planning Sessions1. Planning Sessions

Before the session starts the coach Before the session starts the coach should get the team together and should get the team together and explain the aims. It makes the team explain the aims. It makes the team aware of what they have to learn and aware of what they have to learn and improve.improve.


Warm-upWarm-up The importance of the warm up is to prepare the The importance of the warm up is to prepare the

body (heart, lungs, circulation system, muscles, mentally, body (heart, lungs, circulation system, muscles, mentally, etc.) to do the activities you are going to propose on the etc.) to do the activities you are going to propose on the trainings, games and avoid injuries.trainings, games and avoid injuries.

The warm up is the first training’s physical activity.The warm up is the first training’s physical activity.


The body needs time to The body needs time to change from the resting state to the change from the resting state to the intense activity; these changes intense activity; these changes must be gradual to give to the body must be gradual to give to the body the time to be ready and adapted to the time to be ready and adapted to the new situation.the new situation.

When the activities start to be When the activities start to be intense the muscles require more intense the muscles require more oxygen to produce energy then the oxygen to produce energy then the temperature and the blood pressure temperature and the blood pressure rise.rise.

Elevated temperature requires Elevated temperature requires refrigeration and the body starts refrigeration and the body starts sweating to keep the intramuscular sweating to keep the intramuscular temperature at the normal level.temperature at the normal level.


If you are going to practice finishing If you are going to practice finishing you must do a good enough warm up you must do a good enough warm up to have the players confident and to have the players confident and avoid injuries.avoid injuries.

In some kind of trainings like short In some kind of trainings like short passes, ball control, aerobics, the passes, ball control, aerobics, the warm up can be introduced in the warm up can be introduced in the beginning of the training making the beginning of the training making the first part combined to the second.first part combined to the second.


A good warm up provides the players the A good warm up provides the players the best performance in the very beginning of best performance in the very beginning of the match. The team can perform well the match. The team can perform well from the first whistle and the coach can from the first whistle and the coach can set any kind of strategy like full field set any kind of strategy like full field pressure or man to man marking.pressure or man to man marking.

The players have to be ready to do any The players have to be ready to do any kind of movements as soon the game kind of movements as soon the game starts. It’s important to the reserves too.starts. It’s important to the reserves too.


What could happen if the reserves What could happen if the reserves don’t do the warm up before the game don’t do the warm up before the game and the coach needs to change a and the coach needs to change a player in the beginning? Could the player in the beginning? Could the coach wait the reserve player to be coach wait the reserve player to be ready?ready?

Be in mind that a reserve play needs at Be in mind that a reserve play needs at least five minutes to perform like the least five minutes to perform like the others. Is it right to the coach change others. Is it right to the coach change three players at the same time? For a three players at the same time? For a while the team will play with three while the team will play with three players without confidence and not players without confidence and not ready to do all the actions requested.ready to do all the actions requested.


Never allow the players to kick the ball Never allow the players to kick the ball hard or do any kind of movements that hard or do any kind of movements that requires power or speed before the warm requires power or speed before the warm up. up.


The stretching is very The stretching is very important in the warm important in the warm up to avoid injuries up to avoid injuries and to keep the and to keep the player’s flexibility.player’s flexibility.

The muscles are The muscles are made by fibers and made by fibers and those fibers are those fibers are flexible.flexible.

How younger the How younger the player is more flexible player is more flexible the muscles are.the muscles are.

Old people lose Old people lose flexibility by the time flexibility by the time and a non flexible and a non flexible body is subject to body is subject to injuries because the injuries because the football requires the football requires the muscles to move in muscles to move in their full length like their full length like jumps, sprints, and jumps, sprints, and joints’ abduction.joints’ abduction.

LESSON 51. Planning Sessions

• The muscles are made by fibers and those fibers are flexible.


How younger the How younger the player is more player is more flexible the muscles flexible the muscles are.are.

Old people lose Old people lose flexibility by the time flexibility by the time and a non flexible and a non flexible body is subject to body is subject to injuries because the injuries because the football requires the football requires the muscles to move in muscles to move in their full length like their full length like jumps, sprints, and jumps, sprints, and joints’ abduction.joints’ abduction.


To the muscles be To the muscles be capable to exercise their capable to exercise their full capacity they must be full capacity they must be in their full length in the in their full length in the beginning of the beginning of the movement. The stretch movement. The stretch prepares the muscles to prepares the muscles to the maximum extension.the maximum extension.


The body has to be warm to The body has to be warm to do the stretch. The do the stretch. The movement must be done movement must be done slowly until reaches the slowly until reaches the maximum stretch and kept maximum stretch and kept between 12 – 20 seconds.between 12 – 20 seconds.

The stretch is very The stretch is very important to keep and important to keep and improve the length of the improve the length of the muscles.muscles.

How much work the How much work the muscles do, stronger and muscles do, stronger and bigger they get but they bigger they get but they become shorter as well.become shorter as well.


The ideal warm-up consists, basically:The ideal warm-up consists, basically: 5 to 10 minutes light movements;5 to 10 minutes light movements; Light stretch – low intensity;Light stretch – low intensity; 10 to 15 minutes increasing intensity and hard movements;10 to 15 minutes increasing intensity and hard movements; Full length stretch;Full length stretch; Few short sprints;Few short sprints; Technical movements related to the aim of the training.Technical movements related to the aim of the training.


Don’t forget to Don’t forget to stretch all the stretch all the muscles’ muscles’ groupsgroups


Technical developmentIt’s desirable to have a technical

development part every time you train the team.


You can choose a different technical drill to do each day of the week to build self confidence and improve the players’ skills.

LESSON 51. Planning Sessions It is not the main aim but has to be

planned in conjunction with the main part of the section.

e.g.: If your main aim is tactical defensive system you could do the heading in the technical development part or if you will do a man to man marking training the short pass can be planed for previous part.


The main aim of the sessionThis part has to be planed considering

what the team needs the most.e.g.: If the team will face an opponent well performed in the aerial game you should work on the tactics and techniques related to this matter.

LESSON 51. Planning Sessions The main aim depends in which part of the

season the preparation is. In the pre season, the basic techniques

have to be worked. In the pre competition the work should be

tactical matters. In the competition, the trainings have to be

planed after an evaluation of the opponent. Don’t forget to take advantage of the opponents’ weakness.

LESSON 5LESSON 51. Planning Sessions1. Planning Sessions• Calm downCalm down

– Before the players Before the players leave the training leave the training place they must get place they must get calm and relaxed.calm and relaxed.

– A brief talking could A brief talking could be made and be made and stretching as well.stretching as well.

– After the training the After the training the stretch is very stretch is very important to avoid important to avoid muscle pain and muscle pain and bring the muscle’s bring the muscle’s fibers to the preview fibers to the preview state.state.


• This part shouldn’t exceed 15 This part shouldn’t exceed 15 minutes, especially in cold weather minutes, especially in cold weather conditions and rainy days. Sweat conditions and rainy days. Sweat body becomes susceptible to illness body becomes susceptible to illness like flu and cold.like flu and cold.

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• Practice Practice work: plan a work: plan a session.session.

sample sheetsample sheet

LESSON 5LESSON 52. 2. Sprinting With the BallSprinting With the Ball

The football players have to be able to The football players have to be able to run in a high speed with the ball under run in a high speed with the ball under control.control. It is a very difficult action considering that It is a very difficult action considering that

the player needs a perfect coordination the player needs a perfect coordination between the steps and touches. The between the steps and touches. The opponents are always closed, fighting for opponents are always closed, fighting for the ball as well making it something so hard the ball as well making it something so hard to do.to do.


Efficient run.Efficient run. It is the action when the player develops It is the action when the player develops

the speed with the ball trying to reach the speed with the ball trying to reach the same speed he has without it. That’s the same speed he has without it. That’s why the sprints trainings have to involve why the sprints trainings have to involve game situation as much as possible.game situation as much as possible.


Correct side and ball protection.Correct side and ball protection. The ball has to be controlled by the The ball has to be controlled by the

opposite side where the opponent is. opposite side where the opponent is. When the player keeps his body When the player keeps his body between the ball and the opponent he is between the ball and the opponent he is protecting his possession and makes protecting his possession and makes the opponents’ aim (tackle) hard to the opponents’ aim (tackle) hard to achieve. achieve.

LESSON 5LESSON 52. Goalkeeping 2. Goalkeeping

IntroductionIntroduction– The goal keeper has one of The goal keeper has one of

the most important jobs on the most important jobs on the field and yet we don’t the field and yet we don’t often find enough time to often find enough time to work with and train them.work with and train them.

– Too many coaches limit goal Too many coaches limit goal keeper training to kicking a keeper training to kicking a few balls at the keeper few balls at the keeper followed by using the keeper followed by using the keeper in the team's normal in the team's normal shooting practice.shooting practice.

– Remember that the Remember that the goalkeeper is the only true goalkeeper is the only true specialist on the team. He specialist on the team. He requires special training to requires special training to properly do his job. sure that properly do his job. sure that the keeper can make the the keeper can make the easy save.easy save.


Warm upWarm up– A good starting for the keeper’s warm up is A good starting for the keeper’s warm up is

some foot work.some foot work.– Goalkeepers need a lot of stretching.Goalkeepers need a lot of stretching.– Catching balls, rolling ball, medium/high balls Catching balls, rolling ball, medium/high balls

close to the coach (the ball can be threw).close to the coach (the ball can be threw).– Stretching and localized resistance muscle Stretching and localized resistance muscle

works.works.– Working on the space (goal area and goal Working on the space (goal area and goal

posts).posts).– CrossingsCrossings– Stretching again to finish the warm up.Stretching again to finish the warm up.


Legs Work.Legs Work.– Power training (gym).Power training (gym).– Plyometric training.Plyometric training.– CoordinationCoordination


Technical Trainings.Technical Trainings.– CatchingCatching– PunchingPunching– ReboundsRebounds– Ready positionReady position– CrossesCrosses– Penalty kicksPenalty kicks– Positioning in the goal areaPositioning in the goal area– WallsWalls– DivingDiving– CommunicationCommunication– Foot work (passes, goal kicks, control)Foot work (passes, goal kicks, control)


Cut angle principleCut angle principleFrontal and diagonal.Frontal and diagonal.


Small games for goalkeepers.Small games for goalkeepers.


Small games Small games for for goalkeepers.goalkeepers.

LESSON 52. Goalkeeping

Mental preparednessLeave all outside life in the locker room Try to stay in line with the ball throughout the game Focus on the present, don’t worry about past mistakes Staying in the game through communication The ability to rebound after a mistake;

5 Lesson C I F A C O A C H E S C O U R S E C

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