Full Winger Training Session | Position Specific Training ...

Hi guys, welcome back to another video. So I'm just about to leave for training. I'm going to do an individual training session today. It's a little bit before 7 o'clock so I'll get to the pitch by about 7.10, 7.15. But I'm going to show you a training session that I typically do on days that I have training with my team and show you how I tailor it. But I want to say a huge thank you to Squarespace for continuing their support here on the channel and sponsoring this video. So Squarespace is where I've got my website, www.7mlctraining.com. Many of you might have visited my website if you've gotten any of my programs or read my blog posts. But I couldn't recommend Squarespace enough. They make it so easy. You don't need to know anything about coding or web design. They help you out with templates and they help you build a professional looking website. So check out the link in my description, www.squarespace.com. And you can get 10% off your first website. But anyway, I'm just going to finish my morning coffee, drink a bit of water and then we'll get over to the pitch. Alright guys, so I'm at the pitch. I'm going to get into my warm up and activation. I'm going to put the full training session right here so if you guys want to take note of it and do the session for yourselves. I've pretty much laid out the entire session already so that I can go from one exercise to the next and be efficient with my time. I'm going to estimate about 45 minutes to an hour for today's session. Usually it would be a bit longer, about an hour and a half. But because I have team training later on, I can actually condense the session and make it a little bit more position specific. So I'm going to go through each one. I'm going to start with a warm up, go into some fast feet, a little bit of ball mastery. Then I've got some position specific drills, some crossing, a little bit of first touch and then I'm going to finish with some speed endurance sprints. So it should be a good session. It should be out here in about 45 minutes but let's start with the warm up. So I thought I'd give you a voice over just to explain all of the exercises that I'm doing as well as some tips along the way that might help you if you're trying out the session for yourselves. So I always begin every training session with about a 5-10 minute warm up. Just getting a lot of dynamic movements in to begin with. Making sure each of those movements are dynamic though. So you don't want to be doing static stretching before your sessions. This isn't going to prepare your body for movement. Even though it might make you feel good, feel a little bit looser. You need to actually put your body through movement at a lower intensity before ramping up that intensity. Otherwise you're going to be at risk of injury but also on top of that you're not going to be able to perform your drills as effectively. If your muscle fibres aren't fired up, you're not going to be as intense during the session and you won't get as much out of it as you possibly could. So I spend about 3 or 4 minutes here just on dynamic movements back and forth, getting a lot of different angles in that I might encounter during a match. And once I've gone through that I go into some activation work with this resistance band here. These bands are really cheap, you can find them on the internet but I would really recommend them. It gets those hard to activate areas. So even though you're getting a good warm up with the dynamic movements, there's some muscle fibres that need a little bit of extra work to wake them up, especially in the glutes and the groins. And if they're not activated what happens is another part of your body will overcompensate for it and this is how you get those overuse injuries. So I would recommend incorporating some kind of band work into the start of your sessions and that's just going to help you with your performance and help reduce the risk of injury. Then I went into some fast feet exercises. So each of the exercises that you'll see on the screen, I'm doing for approximately 10 seconds of work and then I'm doing 10 seconds of rest. So I'm going through a few different ones, some forwards and backwards, some lateral movements and then in a minute you'll see I do some kind of hip rotations as well. Just getting everything fired up, really making sure I'm taking care of my warm up. But also fast footwork training is important to do in itself. Not only is it going to help you speed up the quickness of your feet but it's also going to help you with your coordination and coordination is vital for a lot of different movements in football, not only on the ball but off the ball. When you're changing direction, when you're accelerating, if you don't have good coordination, your feet are going to get tangled, you're either going to stumble over yourself or you're just going to be slower off the mark. And the players that are good on the ball usually have really good coordination with their feet. They do a lot of this kind of movement often in their training sessions and you can do this in a variety of ways. Obviously you can use the cones like I just did or you can just use a line on the pitch and use that as a marker. You can use these ladders that you can see I'm using on the screen right now. There's so many different ways that you can incorporate fast footwork training into your sessions. I'd recommend trying to incorporate fast footwork exercises into your weekly training schedules as often as possible. A minimum of three times a week if you can, but I like to do a little bit every single day. I believe that's a better way to build up consistency and it doesn't have to be long. As you can see, I'm not spending 30 minutes on it. I'm literally just spending 5 to 10 minutes at the start of my session and that's what I try and do. At the start of each of my sessions, just go through a few fast footwork exercises and that's a great way to keep the feet and coordination sharp. There's so many different ways you can do it. As I already mentioned, you can actually find a fast footwork playlist on my channel and there's a variety of different types of workouts that I've shared. Some with equipment, some with the ladders, some with the cones and some without any equipment whatsoever. You'll find that in my playlist. I'll put the link to it on the screen right now if you need some ideas so that you can incorporate your fast footwork exercises into your schedules as often as you possibly can. Then once I completed the fast footwork exercises, I went into some very basic ball mastery. I've set up this little drill here. I've got two gates and then a cone at the end and all I'm doing is dribbling the ball at a slow speed and then through those gates, I'm shifting the ball from one side of my body to the other using the inside of my feet and then dribbling the ball with the outside of my feet. Just getting a good variety of touches here and a nice feel on the ball. A very low intensity to begin with and then as the session goes on, we do build up the intensity but you want to build that foundation early so that when you come to those more intense activities you're going to have a sharper touch on the ball. So always start off slow and then build up the intensity as your sessions go on. You don't need to be going 100% right away. I still actually consider this part of my warm-up. I like to warm up off the ball and also on the ball. So I went through this one five times, rested for about 30 seconds and then repeated this one twice. Then I just went into some fundamental work, polishing up the basics. This is something you can never get too good at and I try and incorporate it into every session. Simple passes back and forth off the bench using the inside of my foot. One touch to control it and stop the ball, the next touch to pass it back. So I went for 10 reps with my right foot, 10 reps with my left foot and then I did 10 reps one touch with my right foot and 10 reps for one touch with my left also. So as I said, you can never get too good at the basics. 95% of the game is passing and moving so you always want to be polishing up these attributes because you're going to be using them all the time. So if you have weaknesses in these areas, it's going to hinder your performance in the match. You're not going to get the opportunity to do the more creative things that you're capable of if your basics aren't up to standard. Then I moved into some directional first touches. So just using this cone as a marker, using the inside of my foot for 10 reps. Then I went into using the outside of my foot for 10 reps. Just getting comfortable with those areas of my feet, shifting the ball 90 degrees across and then playing it with the inside of my foot. And then I finished with some back foot touches. So just opening up my hips and pushing the ball in the direction I want to go. This is a great first touch for wingers, especially if you're receiving the ball on the line and you want to get the ball moving down the line in your first touch. It's a much more efficient way to control the ball. Then I went into a simple finishing exercise. So all I'm doing is playing the ball at the bench, opening up my hips, similar to that back foot touch we just did in the basics. And then I'm just finishing far corners. So as you can see, I've placed a cone in the goal. Probably about 3 feet or so away from the post, maybe a little bit more. But I'm just aiming for that area across goal where it would be most difficult for the goalkeeper to save. For the first few, just driving it along the ground. Then I start to put my laces through it a little bit more. But really simple, just doing two touches. One to set the ball and the second touch to finish. So really getting onto it quickly if I can. Maybe delaying my first touch at times as well, trying to be deceptive with that touch. Letting the ball get to my feet, then opening up my hips at the last second. That's going to make you more deceptive on the pitch. So just trying to build consistency with this one. Trying to hit that target as often as possible. Being disciplined with my technique. Opening up my standing foot, planting it exactly towards that corner. And then just driving through the ball with my laces. Keeping my head and chest over the ball so it doesn't go over the crossbar. Then I moved into a very simple crossing exercise. So all I'm doing is rolling the ball out of my feet to begin with. And then whipping it into the box. And the area I'm aiming for is right between the six yard box and the penalty spot. So ideally I want to hit that right hand side goal out of the two small ones I've placed there. I've placed the one on the left just to catch the ball in case I drag it wide a little bit. But ideally I want to be hitting that right hand side goal as often as possible. Because this is going to be the most dangerous area to deliver crosses in during a match. So even though crossing drills are a bit more applicable for wingers and fullbacks. I would say every player on the pitch should be at least able to cross a ball in case in a match they're required to. You never know what position you're going to find yourself in. Even though a winger is mostly wide. As a striker the ball might go loose out wide and you might be the closest player. So you might have to get on the ball and deliver a cross into the box. As well as central midfielders. You might have to drift out wide now and again to create space and get on the ball. And if you can deliver a cross you're just going to be a more dangerous player. And you're going to provide more goal scoring opportunities for your team. So although crossing isn't going to be a main component of your training session. If you're not a winger or a fullback. It's still important to have that technique in your locker. So as you can see here after going through a few rounds of just rolling the ball out of my feet and finding my range. I then went into a dribbling variation of it. So all I'm doing is dribbling towards the cone. Doing a 1v1 move. Driving end line. And then crossing the ball on the move. Once again still aiming for that same area. But it's going to be a little bit more challenging now because the ball is travelling at higher speed. So you have to have a little bit more timing. But this is going to be more match specific. Very rarely you're going to get the time and space to deliver a cross without a defender on you. But it's important to get the technique down. Like I said before you always build the foundation and then you increase the intensity of your session as you go along. So I considered the stationary balls where I was just rolling them out of my feet to be a warm up. And now I'm moving into the main portion of it. And then I finished my session with some speed endurance work. So all I'm doing is starting on the halfway line here. And then I'm just trying to maintain my speed all the way until the end line. And this is very winger specific because you're going to be occupying this area of the pitch. And sometimes you're going to have to sprint that full length. Whether you're sprinting up to support the attack. Or sometimes you might have to track back really quickly as well depending on your team's formation. So all I did is one rep without the ball. Then I walked back as my recovery. Got on the ball and did the exact same thing. So it's important to have speed endurance off the ball. But you also need speed endurance with the ball. So as I mentioned this is a bit more winger specific. Very rarely in other positions you're going to be running this length of the pitch with and without the ball. But as a winger you do have to be very fit. And a lot of that is having speed endurance. Being able to maintain your speed over longer distances. So this is really opening up your stride. You're not using that acceleration technique where you're clawing the ground away with lots of little steps. But instead you're driving your knees high. So I went through this one four reps. Two with the ball and two without. Alright guys. So that's the session done. Nice short sharp one. Under an hour there. I'll give you the exact data once we get home. I've got to sync it with my phone. But lots of match specific stuff there. Really specific to my position as a winger. Especially with the speed endurance here at the end. As you can see I'm really occupying this channel. That's where I'm going to be on the pitch. So getting used to being in those zones is always going to make you more comfortable when it comes to match day. But a lot of scenarios there that are specific for wingers. A lot of first touch work. Always trying to involve the basics at the beginning of every session. Fast feet. Getting those muscle fibres fired up. And then it was a good solid training session with some crossing there as well. Very basic crossing drill but that's all you need. Just a little bit of a change of speed. And then you need to have a good clean connection on the ball. Try to hit those zones consistently. You want to be delivering for your team as often as possible. But that's going to be it for the session. I have team training this afternoon. So I was able to work on really match specific stuff. Specific to my position. And then this afternoon we're really going to cover all the bases. A lot of passing drills. A lot of small sided games. So passing and moving. Working on all the fundamentals. So that should be really good. But I'm going to get a cool down here. Get a stretch. And then we'll get home and I'll share all the training data with you guys. Alright guys. Just got home. So I'm having a mango smoothie to refuel. In here is half a mango. There's some raw almond butter. There's almond milk. A whole banana. And also just some normal protein powder. So that's everything in there. I've just synced up my watch with the app. So let's take a look at the data here. So this is the training summary page. And as you can see the entire session was 43 minutes and 18 seconds long. And that was including the warm up. So not long whatsoever. We got in and out. And a lot of work done. And that was my goal. I wanted it to be under an hour. So that was a good amount of time to be out on the pitch. Working on some position specific stuff. The entire distance I covered through that session was 1.65 miles. And that also includes recovery. So anytime I was fetching the balls after I was crossing them. Or after the speed endurance reps at the end when I was walking back to the start. It took all of that into account. So I didn't cover too much distance which is perfect. I didn't want to put too much on the legs. My average heart rate was about 137 beats per minute. So that's pretty good. Getting into a good cardio zone. I burned 569 calories in that session. My minimum heart rate was 88 beats per minute. So that would have been during my recovery time. And my max heart rate was 174 beats per minute. So during those sprints at the end. It got that heart rate up there. So that's ideal. 35% fat burn. Speed average was 2.2 miles per hour. So it wasn't a high intensity session. Those only sprints at the end of it. It was a lot of walking. A lot of technical work. So it was staying on the spot pretty much. And then my max speed for that session was 20.9 miles per hour. So that definitely would have been in the speed endurance portion at the end. So really good session overall. Got exactly what I wanted out of it. Some match specific stuff. Short and sharp. Not putting too much on the legs. So I can still be fresh for team training later on. So I hope you enjoyed seeing how I structure my individual sessions. On those days where I have sessions with my team. But before I go. I just want to say a huge thank you to Squarespace. Once again for sponsoring today's video. As you guys know. Squarespace is how I built 7mlctraining.com. The center of my entire brand. So make sure you head over there. If you want to check out my website. And see how professional I was able to make it. Through Squarespace's help. And if you have your own online brand or business. Check out Squarespace for your website needs. The link is going to be in the description. You can use my code for 10% off your first website. www.squarespace.com. Slash 7mlc. But I really hope you enjoyed today's video. And if you did. Make sure you smash the like button. Hit the subscribe button for weekly training videos. And I will see you guys in my next video.