GENERAL STRENGTH

& CONDITIONING 3
AG E P H AS E : U 1 7 +
P R O C O A C H S E R I E S D AV I D M A R T I N E Z SESSION PLAN
SESSION OVERVIEW STRENGTH & CONDITIONING

LEVEL KEY
• U17-First team Ball movement

Player movement
PART 1: WARM-UP without the ball

• This is a warm-up that can be set up to include Player movement

24 players split into four groups of six. with the ball
• It encourages competition between groups – the group
that scores most goals during the warm-up wins.

DAVID PART 2: STRENGTH CIRCUIT Players

MARTINEZ
• This is a strength circuit designed with four stations,
David Martinez played football with six players at each one. The separate exercises Cones
until the age of 20, when he conclude with either a 1v1 or a shot to goal.
started out on his coaching
Flat marker
journey. He studied Sports
Science at university and PART 3:
began working towards his BALL POSSESSION FOR TRANSITIONS
coaching badges. Cones with
Now a holder of the highest • This is a 5v5 (+2) opposed practice in which both teams flat marker
UEFA Pro Licence, he began attempt to play a defined number of passes before
his coaching career at the transferring possession into the opposite half.
Villareal CF Academy, and Goal
was most recently a first-team
coach at Celta Vigo in La Liga. PART 4: 6v6 POSITION GAME
Here, he describes a typical Mini-goal
pre-season session, featuring • This is a 6v6 (plus goalkeepers) small-sided game that
a warm-ups and a strength requires both teams to take a certain number of passes
circuit plus an opposed before they are allowed to take a shot at goal.
practice and a final 6v6 game. Mannequin Pole

Hurdle Football

P R O C O A C H S E R I E S D AV I D M A R T I N E Z AGE PHASE: U17+

WARM-UP STRENGTH & CONDITIONING

A C

C
D

P R O C O A C H S E R I E S D AV I D M A R T I N E Z AGE PHASE: U17+

WARM-UP STRENGTH & CONDITIONING

SET-UP SETS & REPS

• This is a warm-up that can be set up to include • Three sets of five minutes, with two-minute rests
24 players split into four groups of six. between each set.
• It encourages competition between groups – the group
that scores most goals during the warm-up wins.
KEY COACHING POINTS
FUNCTION • The warm-up is designed to aid prevention of injury to
the lower body.
• The warm-up features players starting at four different • Players should perform the co-ordination movements
stations, where they perform a variety of co-ordination in slow motion to ensure the quality is high. Similarly,
exercises before sprinting to an eventual 1v1 with quality should be encouraged in the 1v1 situation and
a player from the neighbouring group. subsequent shots to goal.
• The coach should stress the competitive nature of the
A. Large strides with a medicine ball through the warm-up to help the players maintain high focus.
cones, then sprint to the middle of the central cones
to try and beat a player from Group B to the ball.
Play a wall-pass with the coach before attempting
to beat the Group B player in a 1v1 before shooting
on goal. If the player loses out in the race to the ball,
they become the defender in the 1v1.
B. Six squats with a weight, single-leg jumps through
the cones, then sprint to the middle of the central
cones to try and beat a player from Group A to
the ball. Play a wall-pass with the coach before
attempting to beat the Group A player in a 1v1
before shooting on goal. If the player loses the race
to the ball, they become the defender in the 1v1.
C. The same as Group A, with a 1v1 against a player
from Group D.
D. The same as Group B, with a 1v1 against a player
from Group C.

• Once each set of four players has finished their rep,

they return to the back of the same group.

P R O C O A C H S E R I E S D AV I D M A R T I N E Z AGE PHASE: U17+

STRENGTH CIRCUIT STRENGTH & CONDITIONING

1 2 3 4

C C

P R O C O A C H S E R I E S D AV I D M A R T I N E Z AGE PHASE: U17+

STRENGTH CIRCUIT STRENGTH & CONDITIONING

SET-UP
• This is a strength circuit designed with four stations, 4. Five single-leg jumps with alternate legs, changes of
and up to six players at each. The separate exercises direction to the cones, including simulated headers
conclude with either a 1v1 or a shot to goal. at each one, exchange two passes (one right foot,
• Players should rotate through the stations during the one left foot) with the coach before sprinting to the
practice, in the order 1-2-3-4-1. final cone, taking a ball and attacking 1v1 against a
• The circuit also requires two coaches and should be set player from Group 3 to try to get a shot off at goal.
up over half of a full-sized pitch. Two goals should be
located either side of the main goal.
SETS & REPS
FUNCTION • Two sets of 14 minutes, with a 90-second rest in
between sets.
• Players start at one of four stations, which are designed • Each player should do four reps at each station before
as follows. moving on to the next one.

1. Five lateral jumps over the bench, skip over the

horizontal poles, slalom through the vertical poles, KEY COACHING POINTS
accelerate from cone to cone, then take a ball and
drive to shoot on goal before the opposition player • This is a circuit that focuses on the quality of the
from Group 2 does the same. players’ movements and techniques.
2. Five single-leg jumps with alternate legs, skip • They should be encouraged to perform everything at
backwards over the horizontal poles, slalom through high pace, but not at the expense of technique.
the vertical poles, run knees and head up over the
horizontal poles, then take a ball and drive to shoot
on goal before the opposition player from Group 1
does the same.
3. Five lateral jumps over the bench, changes of
direction to the cones, including simulated headers
at each one, exchange two passes (one right foot,
one left foot) with the coach before sprinting to the
final cone and defending 1v1 against a player from
Group 4.

P R O C O A C H S E R I E S D AV I D M A R T I N E Z AGE PHASE: U17+

BALL POSSESSION FOR TRANSITIONS STRENGTH & CONDITIONING

SET-UP
• This is a 5v5 (+2) opposed practice in which both teams
attempt to play a defined number of passes before
transferring possession into the opposite half.
• The game should be set up in an area of 24m x 30m.
This can change depending on player age and quality.
• If there are enough players, a second game can be set
up on an identical playing area.
B
B
FUNCTION A
A
B A
• Two teams of five compete to keep possession and B
accumulate passes before transferring the ball into the B
opposite half of the playing area. A A
• One neutral player in each half plays for whichever team
is in possession of the ball.
• Whichever team is in possession – in the diagram,
Team A – must accumulate 8 passes with no
interceptions before transferring the ball into the
opposite half. Successfully doing so is worth one point.
• Once this happens, all players must cross to the other KEY COACHING POINTS
half and continue the game.
• If the defending team – here, Team B – wins possession, • Players should be encouraged to attract the defenders,
they become the in-possession team and look to make thus freeing up space for teammates. Building triangles
eight passes before transferring the ball into the other should open up passing lines to others.
half to get a point for themselves. • The team in possession should also be encouraged to
• As a progression to increase the pace, the coach can maintain a high tempo and fast circulation of the ball to
introduce a two-touch maximum limit. try and drag the defenders out of their shape.
• Players, both in possession and out of possession,
should be aware of the spaces – either to move or pass
SETS into, or to close off.

• Two sets of six minutes, with a 90-second rest

in between.

P R O C O A C H S E R I E S D AV I D M A R T I N E Z AGE PHASE: U17+

6v6 POSITION GAME STRENGTH & CONDITIONING

SET-UP
• This is a 6v6 (plus goalkeepers) small-sided game.
• The game should be set up over half of a full-sized
pitch. If there are enough players, a second identical A A
game can be set up on the adjacent half-pitch.
A

FUNCTION A
B

• Two teams of six (plus goalkeepers) should be set up B A

against each other in matching 1-4-1-1 formations.
• The team in possession – here, Team A – must B B
accumulate 6 passes before attempting a shot on the A
opposition goal. B B
• If the defending team win the ball back, they are
subject to the same rule – 6 passes before they are
allowed to shoot.
• If the coach wants to speed up the game, they can
implement a maximum limit of two touches per player.

SETS & REPS

• Three sets of six minutes, with a 90-second rest • The defending team should always look to remain
between each set. compact and defend in a unit.
• The team in possession should be encouraged to play
passes on the floor, which are quicker and easier to
KEY COACHING POINTS control. They should use the goalkeeper if necessary.
• The attacking team should look to use the full width of
• The aim is to play forward and attack the opposition the pitch, to stretch the defending team, and use one
goal. Possession should be used to break down the touch when it is right to do so.
defensive stucture and create spaces to attack. • The coach should encourage the players to play with
• Players should be encouraged to support the play and confidence and patience. The aim is to attack as much
get forward in numbers, while maintaining a balanced and as quickly as possible, but only when the situation
structure in case of defensive transition. allows for it.

P R O C O A C H S E R I E S D AV I D M A R T I N E Z AGE PHASE: U17+

GENERAL STRENGTH
& CONDITIONING 3
AG E P H AS E : U 1 7 +
P R O C O A C H S E R I E S D AV I D M A R T I N E Z SESSION PLAN