Football

Football Skills Program

Welcome to the start of Term 2 and as we remain in uncertain times about the future of the AIC Football season, this is an opportunity for all boys to remain active and spend time practising their football skills. We have designed a program for all Marist Footballers to participate in at home or in a safe isolated area.

REMINDER: Record yourself completing parts of the program and hashtag #mcaskillsathome to share your efforts with the Marist community.

WEEK 2 AND 3 - FOOTBALL SKILLS PROGRAM

TOTAL DURATION: 45 MINUTES

WARM-UP: 15 MINUTES

Type of Exercise: 1 lap of the block, keep a steady pace. (Roughly 400m)

Type of Exercise: Walking Lunges, Heel Sweeps, Side Shuffle, High Knees

Type of Exercise: Progressive sprints with back pedal after each repetition. (50%, 75%, 90%)

MAIN SECTION: 20 MINUTES

Type of Drill: Ball Mastery Skills

Sam and Finlay Keogan have showcased their skills and demonstrated important ball mastery skills that you can do while in isolation. 

• Perform each drill for 30s followed by a short sprint (ie. 10m or 20m)
• You must do 3 repetitions of each drill before moving onto the next skill.
• Eg: 30s Sole Taps + 10m Sprint x 3 repetitions

Type of Drill: Partner Isolation Drills

If your lucky enough to have a partner, Sam and Finlay Keogan have demonstrated drills that you can do in isolation.

• Perform these drills for a certain time period and intersperse these drills with short sprints or fitness finisher (ie. Burpees, pushups, sprints).

Fitness Finisher: 5&5 Tabata Program. We have now progressed this program and all demonstrations are in the Strength and Conditioning section.

COOL DOWN: 10 MINUTES

Low Activity Walk (5 minutes of low-intensity activity) followed by PNF Stretching. Hold each stretch for 45s. Examples for PNF Stretching are below.