20 Week Programme

Week No: 1

Introduction to Programme and Heart Rate Monitoring

A. Introduction

All young people will be issued with their own ‘logbook’ and given an explanation about how to use it during the
programme. Logbooks should be retained within the school and collected at the end. Each week the coach
should refer to the activities contained within the logbook and ensure pupils are keeping information up to date.

The coach will explain how to take heart rates throughout the session. The session will be as illustrated below.
The coach will explain that after each session all young people will fill out weekly heart rates within the logbook.
This will be both a resting heart rate before activity starts and a heart rate recorded during activity.

B. WARM-UP

Follow the Leader - In pairs, with a ball between 2,

players are encouraged to dribble freely throughout
the defined area. At first reds take possession, with
every possession 'change' dictated by the coach.
Conditions of moving with the ball can include:
1) Preferred foot only; 2) Weak foot only; 3) Inside-
outside; 4) inside-inside etc...

Introduce dynamic stretching towards the end of the

warm-up phase.

C. HEART RATE MONITORING – 15 mins

Players will be placed into teams of 3 or 4 depending

on the numbers in the class.

The teams will play in continuous round robin fixtures

where feasible with each game lasting for 2 minutes
max.

At the start players will be asked to take their heart

rate and input within week one (Before Session) of
exercise diary and also write down their perceived
activity level. During the games players will be asked
to think about how they feel and how hard they think
they are working. At the end of activity they will
complete week one (After Session) of the exercise
diary and fill out the physical activity questionnaire.
 20 Week Programme

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over end-line

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching activity.
Switch group every 60 seconds. Players in
possession can attempt to nutmeg or pass round
and retrieve players performing stretches.
 20 Week Programme

Week No: 2

Introduction to Exercise Awareness

A. Introduction

The coach will explain how to use the perceived exertion activity scale (See Activity Sheet and logbook
week 2) before and during exercise. The session will be as illustrated below. The coach will explain that
after the session each week all young people will fill out a score in the logbook relating to the activity
scale. Coaches should also re-enforce the heart rate monitoring each week also.

C. WARM-UP

Follow the Leader - In pairs, with a ball between 2,

players are encouraged to dribble freely throughout
the defined area. At first reds take possession, with
every possession 'change' dictated by the coach.
Conditions of moving with the ball can include:
1) Preferred foot only; 2) Weak foot only; 3) Inside-
outside; 4) inside-inside etc...

Introduce dynamic stretching towards the end of the

warm-up phase.

B. EXERCISE AWARENESS – 15 mins

Players will be placed into teams of 3 or 4 depending

on the numbers in the class.

The teams will play in continuous round robin fixtures

where feasible with each game lasting for 2 minutes
max.

At the start players will be asked to take their heart

rate and input within week one (Before Session) of
exercise diary and also write down their perceived
activity level. During the games players will be asked
to think about how they feel and how hard they think
they are working. At the end of activity they will
complete week one (After Session) of the exercise
diary and fill out the physical activity questionnaire.
 20 Week Programme

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over end-line

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching activity.
Switch group every 60 seconds. Players in
possession can attempt to nutmeg or pass round
and retrieve players performing stretches.
 20 Week Programme

Week No: 3

Dribbling Skills Test

A. WARM-UP

Players with a ball each are encouraged to dribble

freely within the defined area. Conditions of moving
with the ball can be added as follows: 1) Preferred
foot only 2) Weak foot only 3) Inside-outside 4)
Inside-inside

Introduce players to the inside cut move.

Introduce dynamic stretching towards the end of the

warm-up phase.

B. DRIBBLING SKILLS TEST

Dribbling Skills Test - Player has 30 secs to

complete as many shuttles within defined area
while executing moves to beat an opponent at
centre cone and changes of direction at end
gates. Player must go through gate before
executing move. Each player has two attempts
and records score within logbook.
 20 Week Programme

C. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

D. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 4

Generic Activity: Coordination Football Theme: MTBO 1 - Fake

A. WARM-UP

Warm-Up: create a circle with markers, 2 players on

each marker, players dribble ball in to the centre area
and go round several markers/flags/poles. Upon leaving
the centre area the player plays a short pass to his
partner. While the partner is waiting he can perform
some dynamic stretches. This can be progressed to
passing the ball to any free player.

B. GENERIC ACTIVITY

Running Circuit

Player start behind gate A. Jog up to ladders (B)

and fast feet (single run). Jog on to cones (C) side
skip to each cone. jog over to hurdles (D) multiple
jumps. After the last hurdle sprint through gate E.
Jog back through gate F and down to gate G. Start
circuit again.

NOTE - Once stage C is reached the next player

can go.

C. TECHNICAL DRILL – a) Fake

Dribble ball towards partner, fake to left or right by

exaggerating upper body movement and dropping lead
shoulder low. Draw opposite foot behind ball and push
out in opposite direction away from defender. Complete
change of direction at opposite end, continue exercise.
Ensure players have opportunity to work both right and
left.
 20 Week Programme

D. TECHNICAL DRILL – b) Fake + Pass

Fake + Pass - Dribble ball towards partner, fake to left

or right by exaggerating upper body movement and
dropping lead shoulder low. Draw opposite foot behind
ball and push out in opposite direction away from
defender. Complete change of direction at opposite
end, then pass to partner. Focus on Accuracy & Weight
of pass.

E. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over end-line to

score.
Top Right: Keep Ball - e.g. 5 consecutive passes =
1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

F. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 5

Generic Activity: Speed & Agility Football Theme: Touch & Technique

A. WARM-UP

Players take the ball and form a circle. Players

dribble the ball in a clockwise direction. The coach
can instruct the players to change direction using a
drag back or other move. Other instructions could
be:
1) Stop ball and jog round the circle to your ball.
2) Leave ball and do some dynamic stretching
3) Additional commands can be made by the
coach.
4) Stop the ball and move to the next ball in the
direction you are facing.

B. GENERIC ACTIVITY – Behind Enemy

Lines

Organisation: Mark out 2 lines 50-60 feet apart

Divide group into 2 teams, with each team
starting behind one line
Objects are placed randomly in centre area.
Establish a time limit, probably 2-3 minutes
(then adapt movement restrictions)

Activity: On “go” the objective is to place as

many objects as possible over the OTHER
TEAM’S line. Only one object at a time can be
taken and objects must be placed, not thrown,
across the line. If all objects are gone from the
centre they may be taken from own end and
placed in opponent’s end. When time is up, the
team with the LEAST number of objects in their
end wins.

Movements should be changed so that

restrictions are included such as dribbling the
ball, carrying the ball, hopping, bounding
movements etc.
 20 Week Programme

C. TECHNICAL DRILL - Touch & Technique

Players with a ball each dribble freely inside the

defined playing area.

Coach provides instruction on various conditioned

movements with the ball as follows.

a) inside-inside; b) inside-outside; c) turn-in;

d) turn-out; f) change g) toe-taps.

Players perform the conditioned activity for a set-time

before moving freely again. Encourage players to take
soft touches, lift head for awareness and control
speed of movement.

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over end line

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

All games kick in from side to re-start and are 5

minutes in duration.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 6

Generic Activity: Fast Feet Football Theme: MTBO 2 - Scissors

A. WARM-UP

Players with a ball each are encouraged to dribble

freely within the defined area. Conditions of moving
with the ball can be added as follows: 1) Preferred
foot only 2) Weak foot only 3) Inside-outside 4)
Inside-inside

Introduce players to the scissors move.

Introduce dynamic stretching towards the end of the

warm-up phase.

B. GENERIC ACTIVITY

Players start at point 1 & 6. They work through each

task moving into touch the centre cone (point 2)
before moving in a clock wise direction through the
circuit. Players always jog between stations.
Route from point 1
Point 1 - Multiple jumps
Point 2 - Centre cone has to be touched after each
exercise.
Point 3 - Fast feet through ladders
Point 4 - Zigzag through flags/cones
Point 5 - Jog back through gate
Point 6 - Multiple Jumps
Point 7 - Fast feet through ladders
Point 8 - Zigzag through
Point 9 - Jog through gate and restart at point

Note: Activity can be adapted dependant on

available facility & equipment.

C. TECHNICAL DRILL – a) Scissors

Players run towards cone at the same time as the player

diagonally opposite. Each player performs a scissors
move and runs towards opposite cone whilst dribbling the
ball under control. This drill can be progressed with
players working in pairs - the player without the ball
applies pressure.

Coaching Points: Fake to pass the ball with the outside of

the right foot, then step around the ball with the same
foot. Then take the ball away with the outside of the left
foot.
 20 Week Programme

C. TECHNICAL DRILL – b) Scissors & Shoot

Players dribble out to marker perform scissors move

and shoot. Put players in two groups, Groups perform
step left go right then shoot and join end of other
group. Groups then go to other side of goal and
players step right and go left before shooting.

Encourage shot to be taken with alternate feet,

challenge those who are performing well to increase
the speed of the dribble. Progress by adding in a
defender.

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline to

score.
Top Right: Keep Ball - e.g. 5 consecutive passes =
1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area, whilst

the other half follow static stretching activity. Switch
group every 60 seconds. Players in possession can
attempt to nutmeg or pass round and retrieve
players performing stretches.
 20 Week Programme

Week No: 7

Dribbling Skills Test

A. WARM-UP

Players with a ball each are encouraged to dribble

freely within the defined area. Conditions of moving
with the ball can be added as follows: 1) Preferred
foot only 2) Weak foot only 3) Inside-outside 4)
Inside-inside

Introduce players to the inside cut move.

Introduce dynamic stretching towards the end of the

warm-up phase.

B. DRIBBLING SKILLS TEST

Dribbling Skills Test - Player has 30 secs to

complete as many shuttles within defined area
while executing moves to beat an opponent at
centre cone and changes of direction at end
gates. Player must go through gate before
executing move. Each player has two attempts
and records score within logbook.
 20 Week Programme

C. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

D. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 8

Generic Activity: Fast Feet Football Theme: MTCD 1 - Inside Cut

A. WARM-UP

Players with a ball each are encouraged to dribble

freely within the defined area. Conditions of moving
with the ball can be added as follows: 1) Preferred
foot only 2) Weak foot only 3) Inside-outside 4)
Inside-inside

Introduce players to the inside cut move.

Introduce dynamic stretching towards the end of the

warm-up phase.

B. GENERIC ACTIVITY

Players start at point 1 & 6. They work through each

task moving into touch the centre cone (point 2)
before moving in a clock wise direction through the
circuit. Players always jog between stations.
Route from point 1
Point 1 - Multiple jumps
Point 2 - Centre cone has to be touched after each
exercise.
Point 3 - Fast feet through ladders
Point 4 - Zigzag through flags/cones
Point 5 - Jog back through gate
Point 6 - Multiple Jumps
Point 7 - Fast feet through ladders
Point 8 - Zigzag through
Point 9 - Jog through gate and restart at point

Note: Activity can be adapted dependant on

available facility & equipment.

C. TECHNICAL DRILL – a) Inside Cut

Inside Cut - Dribble ball towards partner, fake to strike

ball, then cut to change direction by using inside of foot.
Exaggerate upper body movement and disguise to
unbalance opponent.
 20 Week Programme

C. TECHNICAL DRILL – b) Inside Cut + Pass

Inside Cut + Pass- Dribble ball towards partner, fake to

strike ball, then cut to change direction by using inside
of foot. Complete 2nd cut at start position then pass to
partner. Focus on Accuracy & Weight of pass

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over end-line to

score.
Top Right: Keep Ball - e.g. 5 consecutive passes =
1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 9

Generic Activity: Coordination Football Theme: Creative Movement

A. WARM-UP

Follow the Leader - In pairs, with a ball between 2,

players are encouraged to dribble freely throughout
the defined area. At first reds take possession, with
every possession 'change' dictated by the coach.
Conditions of moving with the ball can include:
1) Preferred foot only; 2) Weak foot only; 3) Inside-
outside; 4) inside-inside etc...

Introduce dynamic stretching towards the end of the

warm-up phase.

B. GENERIC ACTIVITY

Running Circuit

Players start behind gate A. Jog up to ladders (B)

and fast feet (single run). Jog on to cones (C) side
skip to each cone. jog over to hurdles (D) multiple
jumps. After the last hurdle sprint through gate E.
Jog back through gate F and down to gate G. Start
circuit again.

NOTE - Once stage C is reached the next player

can go.

C. TECHNICAL DRILL 1 - Creative Movement

Players at first are encouraged to dribble freely with

the ball showing various moves to beat opponents
and changes of direction. Players eventually
progress to dribbling through a gate on the coaches’
signal.

Players should be encouraged to use both feet,

show changes of direction and speed, awareness of
the gates and show various dribbling moves.
 20 Week Programme

C. TECHNICAL DRILL 2 - Creative Movement

a) 30 seconds to dribble through as many gates as

possible;

b) 2 teams, 1 v 1 dribbling - 1 player from each team

speed dribble through all gates and back to start.

Players should be encouraged to use both feet,

show changes of direction and speed, awareness of
the gates and show various dribbling moves.

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over end-line to

score.
Top Right: Keep Ball - e.g. 5 consecutive passes =
1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching activity.
Switch group every 60 seconds. Players in
possession can attempt to nutmeg or pass round
and retrieve players performing stretches.
 20 Week Programme

Week No: 10

Generic Activity: Developing Speed Football Theme: MTCD 2 - Outside Cut

A. WARM-UP

Players with a ball each dribble freely inside the

defined area. Coach provides instruction on various
conditioned movements with the ball as follows.
a) inside-inside; b) inside-outside; c) turn-in; d) turn-
out; f) change g) toe-taps.

Players perform the conditioned activity for a set-

time before moving freely again.Encourage players
to take soft touches, lift head for awareness and
control speed of movement.

B. GENERIC ACTIVITY

Developing Speed – Choice of

A - T - Agility Sprint

1. Start at point 1
2. Sprint forward 5m to point 2. Shuffle 360*
around cone while continually facing forwards
and sprint to point 3.
3. At point 3 shuffle round 360* and sprint to
point 4.
4. Sprint to point 5 and touch cone and to cone
6 and back to point 4 and jog back to point 1.
5. Tag next player and they start exersie.

B – Box Drill

Start and sprint to first cone. Make sharp right

cut and jockey to next cone. Backpedal to next
cone and jockey to finish. Next person starts.

C – Relay Drill

Team start behind cones. Coach give

command to sprint out and pick up ball and
bring back to start.

D – Variation Sprint

1. Start and jog to point 2 (push off right foot)

and sprint to 3, slow down and jog to 4
(push of left foot) and sprint to 5, jog
through 6.
 20 Week Programme

C. TECHNICAL DRILL – a) Outside Cut

Players dribble ball towards centre perform outside cut

and return to your starting cone, use the same turn and
repeat the exercise. The drill can be progress to go to
opposite cone or in a clockwise direction.

C. TECHNICAL DRILL – b) Outside Cut & Shoot

Outside Cut and Shoot: Players dribble out to marker

perform outside cut and then dribble and shoot.

Coaching Points: Encourage shot to be taken with

alternate feet, challenge those who are performing
well to increase the speed of the dribble. Progress by
adding in a defender.

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.
 20 Week Programme

E. COOL-DOWN Week No: 11

As previous weeks Dribbling Skills Test

A. WARM-UP

Players with a ball each are encouraged to dribble

freely within the defined area. Conditions of moving
with the ball can be added as follows: 1) Preferred
foot only 2) Weak foot only 3) Inside-outside 4)
Inside-inside

Introduce players to the inside cut move.

Introduce dynamic stretching towards the end of the

warm-up phase.

B. DRIBBLING SKILLS TEST

Dribbling Skills Test - Player has 30 secs to

complete as many shuttles within defined area
while executing moves to beat an opponent at
centre cone and changes of direction at end
gates. Player must go through gate before
executing move. Each player has two attempts
and records score within logbook.
 20 Week Programme

C. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

D. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 12

Generic Activity: Reaction Football Theme: MTBO 3 Stepover

A. WARM-UP

Yellows players take the ball and form a circle. Red

players without a ball position themselves inside the
circle. Yellow players with the ball feed pass from
hands/feet to red player who returns pass to feeder:
5) Ground Pass
6) Half Volley
7) Volley
8) Head
9) Various surface control and pass.
Start with partner, then move round group then
switch positions.

B. GENERIC ACTIVITY
Equipment: 1 object for every 3 participants

Activity: When the third child calls “snatch” the other 2

run out to try to grab the object and get to their own line
before being tagged by the other.

Variation: Start within a few steps of the object to

minimise running speed being a factor. Use instructor to
call “snatch” only using a child if there is an odd number
of participants. Include mini-obstacle courses, dribbling,
hopping and bounding movements etc

C. TECHNICAL DRILL – a) Step-over

Step-over- Dribble ball towards partner, step around ball

with left or right foot, plant it on other side of ball and
move away with ball in opposite direction. Lead
shoulder should be low, knees bent. In slow, out fast.
Ensure players have opportunity to work both right and
left.
 20 Week Programme

C. TECHNICAL DRILL – b) Step-over + Pass

Step-over + Pass - Dribble ball towards partner, step

around ball with left or right foot, plant it on other side of
ball and move away with ball in opposite direction. Lead
shoulder should be low, knees bent. In slow, out fast.
Complete change of direction at opposite end, then
pass to partner. Focus on Accuracy & Weight of pass

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 13

Generic Activity: Speed & Agility Football Theme: Touch & Technique

A. WARM-UP

Follow the Leader - In pairs, with a ball between 2,

players are encouraged to dribble freely throughout
the defined area. At first reds take possession, with
every possession 'change' dictated by the coach.
Conditions of moving with the ball can include:
1) Preferred foot only; 2) Weak foot only; 3) Inside-
outside; 4) inside-inside etc...

Introduce dynamic stretching towards the end of the

warm-up phase.

B. GENERIC ACTIVITY

Organisation: Mark out boundaries, a “safe” at

both ends of the playing area and an area to be
defended in between them. Place objects in
area to be defended. Select 3-4 (or more)
defenders. Remaining players are scattered in
the play area.

Activity: Players defend the wall by trying to

keep the others from grabbing an object and
getting it back to a “safe” area without being
tagged. If caught, they become a defender.
Game ends when all objects are in safe area
OR all players are caught.
 20 Week Programme

C. TECHNICAL DRILL - Touch & Technique Activities

Players are encouraged to dribble freely inside the

defined playing area. Coach provides instruction on
various conditioned movements with the ball as follows.

a) Speed dribble with laces; b) Switch; c) Keepy-up;

d) Sole of foot drag; f) Change g) Sole of foot push.

Players perform the conditioned activity for a set-time

before moving freely again. Encourage players to take
soft touches, lift head for awareness and control speed of
movement.

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over end-line

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 15

Dribbling Skills Test

A. WARM-UP

Players with a ball each are encouraged to dribble

freely within the defined area. Conditions of moving
with the ball can be added as follows: 1) Preferred
foot only 2) Weak foot only 3) Inside-outside 4)
Inside-inside

Introduce players to the inside cut move.

Introduce dynamic stretching towards the end of the

warm-up phase.

B. DRIBBLING SKILLS TEST

Dribbling Skills Test - Player has 30 secs to

complete as many shuttles within defined area
while executing moves to beat an opponent at
centre cone and changes of direction at end
gates. Player must go through gate before
executing move. Each player has two attempts
and records score within logbook.
 20 Week Programme

C. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

D. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 16

Generic Activity: Strength Football Theme: MTCD 3 Stop Turn

A. WARM-UP

Players at first are encouraged to dribble freely with the

ball showing various moves to beat opponents and
changes of direction. Players eventually progress to
dribbling through a gate on the coaches signal.
Variations include:
a) 30 seconds to dribble through as many gates as
possible; b) in 2 teams, 1 v 1 dribbling - 1 player from
each team speed dribble through all gates and back to
start.
Players should be encouraged to use both feet, show
changes of direction and speed, awareness of the gates
and show various dribbling moves.

B. STRENGTH GAMES – Choice of:

A – Ball Chasing (could be used as a warm up to

circuit)
Form circle with two balls positioned diagonally opposite
each other. Aim of the game is for one ball to catch the
other when both are passed in the same direction.

B – Strength Circuit
(Do each exercise for 30s and take 10s between each.
1min active rest between each circuit)

1. Ball Wrestling. Partners both hold ball and attempt to gain full
control by pushing away with legs.
2. Lying Chest Pass. Ball is dropped down to performer’s hands.
Ball is caught and taken to chest, very rapidly, thrown
upwards and caught by partner.
3. Vertical Extension. Ball is passed in a controlled manner
alternating between the legs and over head.
4. Torso Twist. Partners stand back to back. Keep hips facing
forward, legs slightly bent. Ball is passed to one and other by
twisting the torso.
5. Hyper Throw. Partner lies face downwards facing each other,
feet and arms elevated. Ball is passed horizontally at head
height continuously.
6. Bunnie Jump. Straight back, flexed leg position. Ball is held
forwards with straight arms. Player then moves forward in a
series of forward jumps. Knees should not bend below 45*

C. TECHNICAL DRILL – a) Stop Turn

Stop Turn- Dribble ball towards partner, stop ball with

sole of foot. Step over ball with both feet, turn quickly and
take ball away in opposite direction. Use momentum to go
beyond the ball and turn sharply. Use both left and right
foot.
 20 Week Programme

C. TECHNICAL DRILL – b) Stop Turn + Pass

Stop Turn- Dribble ball towards partner, stop ball with

sole of foot. Step over ball with both feet, turn quickly
and take ball away in opposite direction. Use
momentum to go beyond the ball and turn sharply.
Complete 2nd turn at start position then pass to partner.
Focus on Accuracy & Weight of pass.

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 17

Generic Activity: Reaction Football Theme: Creative Movement

A. WARM-UP

Players at first are encouraged to dribble freely with

the ball showing various moves to beat opponents
and changes of direction. Players eventually progress
to dribbling through a gate on the coaches signal.
Variations include:
a) 30 seconds to dribble through as many gates as
possible; b) in 2 teams, 1 v 1 dribbling - 1 player from
each team speed dribble through all gates and back
to start.
Players should be encouraged to use both feet, show
changes of direction and speed, awareness of the
gates and show various dribbling moves.

B. GENERIC ACTIVITY

Equipment: 1 object for every 3 participants

Activity: When the third child calls “snatch” the other

2 run out to try to grab the object and get to their own
line before being tagged by the other.

Variation: Start within a few steps of the object to

minimise running speed being a factor. Use instructor
to call “snatch” only using a child if there is an odd
number of participants. Include mini-obstacle
courses, dribbling, hopping and bounding
movements etc

C. TECHNICAL DRILL - Creative Movement

Follow the Leader

In two's, with one ball, players are encouraged to

dribble freely within the defined area. Reds at first,
ensuring each player has equal time on the ball. Coach
provides players with various conditioned movements
as follows:

Variation: Add a ball each and player following must

mirror exact movements of leading player. Encourage
players here to use various moves.
 20 Week Programme

D. SMALL-SIDED GAMES

Top Left: End line game - dribble over end-line

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 18

Generic Activity: All Football Theme: MTCD 4 Cruyff Turn

A. WARM-UP

Players take the ball and form a circle. Players

dribble the ball in a clockwise direction. The coach
can instruct the players to change direction using a
drag back or other move. Other instructions could
be:
10) Stop ball and jog round the circle to your ball.
11) Leave ball and do some dynamic stretching
12) Additional commands can be made by the
coach.
13) Stop the ball and move to the next ball in the
direction you are facing.

B. GENERIC ACTIVITY – Circuit

1. Fast foot ladder - Single runs. Player only

starts once they are tagged from returning
player.
2. Forward lunges with ball.
3. Step on and off bench. Alternate feet.
4. Cross jump. Start in the middle.Two feet
together. Jump forward, back and side to side
making a cross.
5. Multiple jumps. Next player starts once they
are tagged by returning player.
6. Twist jump. Start at point A jump twisting in
the air and land at point B facing the other way.
Note -
# Work at each station for 30s
# Coach will start and stop each station
# Rest for 10s between each station.
# After all stations are completed. Active rest for 1min
walking round circuit.
#Complete two circuits

C. TECHNICAL DRILL – a) Cruyff Turn

Players dribble ball towards centre complete Cruyff and

return to starting cone, use the same turn and repeat the
exercise. The drill can be progress to go to opposite cone
or in a clockwise direction.

Drill should operate both clockwise and anti clockwise.

.
 20 Week Programme

C. TECHNICAL DRILL – b) Cruyff + Shot

Players dribble out to marker perform Cruyff and

dribble then shoot.

Encourage shot to be taken with alternate feet,

challenge those who are performing well to increase
the speed of the dribble. Progress by adding in a
defender.

D. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

E. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 19

Dribbling Skills Test

A. WARM-UP

Players with a ball each are encouraged to dribble

freely within the defined area. Conditions of moving
with the ball can be added as follows: 1) Preferred
foot only 2) Weak foot only 3) Inside-outside 4)
Inside-inside

Introduce players to the inside cut move.

Introduce dynamic stretching towards the end of the

warm-up phase.

B. DRIBBLING SKILLS TEST

Dribbling Skills Test - Player has 30 secs to

complete as many shuttles within defined area
while executing moves to beat an opponent at
centre cone and changes of direction at end
gates. Player must go through gate before
executing move. Each player has two attempts
and records score within logbook.
 20 Week Programme

C. SMALL-SIDED GAMES – Choice of

Top Left: End line game - dribble over endline

to score.
Top Right: Keep Ball - e.g. 5 consecutive
passes = 1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

D. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching
activity. Switch group every 60 seconds. Players
in possession can attempt to nutmeg or pass
round and retrieve players performing stretches.
 20 Week Programme

Week No: 20

Exercise Awareness & Evaluation

A. WARM-UP

Follow the Leader - In pairs, with a ball between 2,

players are encouraged to dribble freely throughout
the defined area. At first reds take possession, with
every possession 'change' dictated by the coach.
Conditions of moving with the ball can include:
1) Preferred foot only; 2) Weak foot only; 3) Inside-
outside; 4) inside-inside etc...

Introduce dynamic stretching towards the end of the

warm-up phase.

B. EXERCISE AWARENESS – 15 Mins

Players will be placed into teams of 3 or 4 depending

on the numbers in the class.

The teams will play in continuous round robin fixtures

where feasible with each game lasting for 2 minutes
max.

At the start players will be asked to take their heart

rate and input within week one (Before Session) of
exercise diary and also write down their perceived
activity level. During the games players will be asked
to think about how they feel and how hard they think
they are working. At the end of activity they will
complete week one (After Session) of the exercise
diary and fill out the physical activity questionnaire.
 20 Week Programme

C. SMALL-SIDED GAMES

Top Left: End line game - dribble over end-line to

score.
Top Right: Keep Ball - e.g. 5 consecutive passes =
1 goal
Bottom Left: 4v4 with or without Gk's
Bottom Right: 4 goal game - score in any of
opponents two goals - emphasis on width.

D. COOL-DOWN

Half the group dribble freely in a defined area,

whilst the other half follow static stretching activity.
Switch group every 60 seconds. Players in
possession can attempt to nutmeg or pass round
and retrieve players performing stretches.