AIC Football

As we now have some more certainty about the football season it is a great 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.

Weel 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.