Full Individual Training Session For Footballers | The Off ...

Hi guys, welcome back to another video. So today I'm heading over to the pitch for an individual training session. So I'll take you guys along and show you everything that I do before we get out there. I just want to say a huge thank you to Squarespace for sponsoring today's video. Squarespace make it really easy to build a professional looking website without needing to know anything about coding or web design. This is my website, 7mlctraining.com and it's become the central hub of my brand because it gives access to my YouTube channel, my Instagram. You can access my training programs through here. It's just been a game changer for my brand, having everything accessible in one place. So if you have a brand or an online business, make sure you check out Squarespace. If you want to build your own website and you can use the link in my description, www.squarespace.com slash 7mlc and you can get 10% off your first website. So I'm just going to get my stuff together, finish my morning coffee and my vitamin drink and we'll get out to the pitch. So I'm at the pitch. I've gotten all my drills set up so I can get right into it and go from one to the next. I'll put the session on the screen right here with a list of exercises and the sets and reps. If you guys want to do the session for yourselves, I'm going to get into my warmup now. I won't show you it today because I show you it in every single session. So I'll spare you in this one, but I'm going to do the exact same warmup. I always do dynamic movements and then some band activation. If you want to see that warmup, you can just look back on my previous training sessions. I pretty much include it in every single one. We're going to get into it now. A lot of really good drills that are really specific to me as a winger, as an attacker. So feel free to take these and use these in your own session, but let's get into it. So after my dynamic warmup, I went into some fast feet exercises. I still consider this a part of my warmup, but just a great way to get the muscle fibers even more activated, fired up and ready for the session ahead. So each of the exercises that you'll see, I just went there and back three times through. So I started with a shuffle from side to side, almost diagonal through the cones, just moving those feet quickly. Then it's a light acceleration through the gate, nothing intense at this point. Then I went into some lateral shuffles. So lateral shuffle up to the cones, then it's some forwards and backwards, fast feet in and out, and then turning sideways and accelerating through the end gate. Just like the previous exercise, I went there and back three times through. And then finally I went into some back pedaling. So I just went there and back three times through, and this was a great way to get my body nice and warm and prepared to get into the session. Then I went into some dynamic ball mastery. So I'm just dribbling out to each cone here. You can see the layout and I'm just performing a skill move at each cone. So whatever pops into my head, some kind of ball mastery, a step over, maybe an L drag, whichever move comes to mind in the moment, that's the one I'm going to be performing. So it's just a great way to get a lot of touches on the ball, try and involve all the different surface areas. So the inside and outside and soles of both feet. And for this exercise, I went through it five times through, so down to the bottom gate and all the way back to the start is one repetition. And then I completed that five times, just getting lots and lots of touches, getting my feet and body warm so that I'm ready to go into the next portion of my session, which is fundamental work. So as you guys know, I involve fundamental work in every single session I possibly can, because the basics, the fundamentals, your passing and receiving skills are the most important to fine tune because the majority of the game is passing and receiving. You want to have a clean, consistent first touch and be able to distribute consistently as well. You don't want to be given a ball away with a poor first touch or inaccurate passing. So make sure you're working on this as often as possible. It doesn't need to be anything more complicated than just bouncing a ball back and forth off of a wall at different speeds, working on your first touch. So as you can see here, I'm just doing a variety of different exercises and one touch and turning and still trying to check over my shoulder during the session as well, even though there's no one behind me and I know the space, I'm just getting into good habits so that it translates over to a match and becomes second nature. Then I went into a simple finishing exercise. So I'm just playing the ball at the bench at an angle. So it rebounds into my path. Then I'm striking the ball first time across goal. So the goalkeeper usually shifts across to stay in line with the ball and they usually expose the far side. So I'm opening up my hips, planting my standing foot at the target and driving it low across goals. So if I'm striking from the right hand side, I'm hitting it to the bottom left. And if I'm striking it from the left hand side, I'm striking it to the bottom right. So I took three shots, one after the other, and I considered that one rep and I completed six reps in total. So I did three reps on the right hand side using my right foot and then three reps on the left hand side using my left foot, just trying to get consistent with it. If I can taking it, however it comes. So if it stayed short like that one did, I'm just snatching at the shot, trying to get it off my foot quickly. And if it goes a little bit further, I'm chasing onto it with a bit of an acceleration and finishing it for this one, it got a little bit away from me. So I finished it higher into the goal because the keeper is going to come out and try and jump on that one. So usually you'll have to lift those ones a bit higher if they go to ground. So just adjusting my body, however, the ball responds off the bench. So if you have a bench or a rebounder, try and vary the weight you're playing the ball in. So then you have to vary the type of finish, just trying to add more to your repertoire. And it's going to serve you a lot better during a match. If you don't have a bench or a rebounder, use a teammate to thread the ball in. You can even have your back to them. So it's a bit more reactive, but get them to play the ball in with different weights to challenge you. So you're always on your toes, but this was a great finishing activity to warm up with all the finishes are inside the box. So I can just use the inside of my foot and instep and be really accurate, trying to put the ball in the bottom corner. And then I moved into some outside of the box finishing. So I'll start with this one. I played the ball at the bench, then I'm opening up my hips and taking that touch 90 degrees, forcing me to wrap the ball into the far side. You might've seen this in some previous finishing drills with me and Alex. When I had a partner to train with, this is where you can do that on your own. So if you have a rebounder, you can set it up opposite you, but if you don't have a rebounder, try and use a teammate, but if you don't have access to either a teammate or a rebounder, just roll the ball out of your feet, 90 degrees and work on the technique. It's still going to benefit you a lot. So just trying to get consistency with this one for the first few, I was just wrapping it into the bottom corners, making sure I'm just trying to hit the target. And then once I warmed up a bit, I'm trying to lift back a little bit on my technique so that can raise the ball into that far top corner if I can. So it's almost a free kick or a corner or a crossing technique, just trying to wrap around the ball, giving it a bit of right to left movement and also a little bit of top spin. This is going to be the most challenging for the goalkeeper from this type of position. You'll see a lot of inverted wingers they cut in and they're wrapping it far post and that's how they find a lot of success in front of goal. Then once I was even more warmed up, I involved a little bit more of a dynamic element to it. So I'm just playing the ball at the rebounder, this time facing away from the goal, just turning on the ball quick scan over my shoulder before I receive it to make sure the space is clear, just getting into those good habits. Then I'm driving towards that orange cone and then I'm cutting inside and performing the same type of technique, trying to wrap the ball into that far side. As you can see with the first few, once again, just trying to find those bottom corners. Then after a couple of rounds of finding my range, I then start to put a little bit more power and whip on the ball, trying to find that top corner if I can. So for each of these finishing drills from outside the box, I just did five rounds. So each round has three balls. So in total I did 15 shots per exercise and I like to go in rounds of three shooting one after the other. I think this is a great way to tweak your technique if it's slightly off. So if you felt like you let back a little bit too much, you can immediately have another go and tweak that technique ever so slightly and meet the adjustments and the improvements. So if you have access to multiple balls, I would really recommend that. Then finally, I finished with a fitness activity, a bit of a speed endurance session. So starting at the side of the pitch, it's a jog towards the 18 yard box. And once you hit the line, it's a 90% sprint from one side of the 18 yard box all the way to the opposite side. And then you're slowing down, turning at the opposite side of the pitch and it's a jog all the way back to the start. So it's a 90% sprint because this is a recovery run pace. So this is great to work on your speed endurance. Imagine in a match, you're attacking a corner and the other team breaks out and you have to recover and get back quickly, but at a pace that allows you to still be effective once you get back to help defend. So if you're going in a hundred percent sprint over this kind of distance, chances are you need to stop and rest and recover. But this kind of speed allows you to get to the opposite side and still get back into a jog. And then if your team suddenly went back on the attack, you would still have the legs to get up the pitch quickly and help your team in the final third as well. So it's certainly not a jog, but not quite a hundred percent sprint. So you need to gauge this for yourself and find about that 90% pace that you can endure over this distance and still get back into a jog and repeat this one five times. So I went through this one five times through, it's pretty continuous. Once I get back to the starting spot, I rested for about 10 seconds just to get some oxygen back in the body so that I can maintain the intensity for all five repetitions. Okay. So that's the session complete. We went for just under two hours. So I'm going to estimate we went for about an hour and 40 to an hour and 45 of solid work because that also includes the rest periods. So about an hour and 45 I would say with the rest periods in between each station, but we've got a lot of variety in today's session. So we've got some fast feet, a little bit of ball mastery, different intensities depending on the exercise. And then we finished with some speed endurance work at the end there. So give the session to go for yourselves, very applicable for wingers and strikers. So I'm making use of those rebounders. I've just got benches flipped on their side, but if you have training partners or any kind of rebounder, make use of those. You're just going to make the training sessions a little bit more match realistic and a little bit more applicable. So make sure you're using those if you have access to them, but if you don't just roll the ball out of your feet, use whatever you have and just make the most of it. So that was a really good session there. I'm just going to cool down and get a good stretch in, collect my equipment and then we'll get home and take care of our recovery. Okay. So I'm home now. I've had my smoothie already. I've gotten a full body stretch in about 15 minutes. You guys would have seen my stretch routine on the channel before. I'll link it on screen if you want to check that out. Now I'm just going to get going with some muscle recovery. So using my massage gun and I'm also going to make sure I'll get some good quality nutrition this evening with a high protein meal, make sure I'm replenishing my carbohydrates and plenty of vegetables as well. But I'll typically just spend 15 minutes or so getting a good deep tissue massage using the massage gun. I'll start off lightly, then I'll increase the intensity of the gun so that I'm really stimulating those muscle fibers to help boost my recovery. And then sometimes I'll change the heads out as well. So I might use a more intense one like these bullet heads. So if there's a particularly sore area, I can really dig deep into that area and help get blood to it, which is just going to speed up the recovery as well so that I'm good tomorrow. So that's going to be it for today's video really. I just wanted to show you what a typical training day looks like when I'm training completely by myself, no team training or anything today. So I went a little bit longer in my individual session. I had some questions in my previous video asking me if I'm still doing gym workouts. I am. I'm going three times a week. And in fact, our gyms are back open now. Today isn't a gym workout day. I'm going every other day to give myself a full day of recovery to let those muscles heal. But if you want to see those workouts, I can definitely take the camera along to the gym and show you the type of workouts I've been doing there. So if you do want to see some of those workouts, just let me know in the comment section below and I'll include them in a future video. But I hope you enjoyed today's video. I just want to say a huge thank you to Squarespace once again for sponsoring today's video. Squarespace is where I built 7mlctraining.com and you don't need to know anything about coding or web design and you can build a professional looking website, which is going to be an absolute game changer for your business or your online brand. So make sure you check out the link in my description, www.squarespace.com slash 7mlctraining for 10% off your first website. But if you did enjoy today's video, make sure you smash the like button, hit that subscribe button for weekly training videos and I will see you guys in my next video.