Hemel Hempstead Town Youth Football Club

Hemel Town Yellows U11

Pre-season sessions

Five 60-minute plans to rebuild fitness through play after the summer break. Jump with the numbers above. Fitness comes from the games — no isolated running.

  • 9 players
  • Wed 6–7pm
  • Half pitch, 7v7 goals
  • First game 27 Sep

Group and context

Players
9 boys (U11 – Foundation Phase)
Pitch
Half pitch on new artificial surface with two 7v7 goals
Equipment
Plenty of balls and bibs
Sessions
Wednesdays 6:00–7:00 pm
Priority
Gradual return to fitness through play, high ball-rolling time, keep the two/three less-confident or less-fit boys fully included

01

Wednesday 2 September

Reconnect with the ball and each other

  • Technical – Ball Mastery
  • Psychological – Confidence
  • Social – Re-bonding

Learning objectives

  • –Players regain comfort on the ball at their own pace
  • –Everyone experiences success early
  • –Light multi-directional movement without fatigue

  1. 0–8 min

    Arrival / Activation

    Free play in a large area with multiple goals or targets. Music on if possible. Coaches join in lightly. No coaching – just smiles and high-fives.

  2. 8–18 min

    Ball Mastery Circuit (Carousel)

    Three stations, 3 minutes each, then rotate:

    • Toe-taps / sole rolls while moving slowly around cones
    • 1v1 in a narrow channel – attacker scores by stopping the ball on a line
    • Passing in 3s (one or two touch) – keep the ball off the floor

    Easier. Bigger space or extra touch for the less confident.

    Harder. Smaller space or weaker foot only.

    Which part of your foot feels most comfortable today? How can you help your partner keep the ball?

  3. 18–35 min

    3v3 or 4v4 +1

    Two small pitches if needed. Small goals or end zones. Condition: must take at least two touches before passing or shooting. Rotate every 3–4 minutes so no one sits long.

  4. 35–52 min

    Conditioned Game – Find a Friend

    4v4 +1 neutral. Extra point if you receive a pass and turn to face forward. Keep score low-key.

  5. 52–60 min

    Cool-down & Reflection

    Slow ball mastery + circle chat.

    What felt good today? Who helped someone else? What do you want more of next week?

02

Wednesday 9 September

Moving with the ball under light pressure

  • Technical – Dribbling & Receiving
  • Physical – Change of Direction
  • Psychological – Decision-making

Learning objectives

  • –Players start to scan and decide earlier
  • –Work rate rises slightly through 1v1 and transitions
  • –Still high success rate for every player

  1. 0–8 min

    Activation

    Rondo 5v2 or 6v3 in a large circle. Two-touch maximum. Keep it fun and flowing.

  2. 8–20 min

    1v1 Channels

    Four narrow channels. Attacker starts with ball, defender opposite. Score by dribbling over end line or into mini-goal. Switch roles quickly.

    Constraint. Attacker has 6 seconds.

    Easier. Wider channel or defender starts further back for the less confident boys.

    When is the best moment to accelerate? Where is the space?

  3. 20–38 min

    4v4 Transition Game

    Two teams of 4 + 1 floating neutral. When the ball goes out or a goal is scored, the team that lost possession must sprint to touch a cone 8–10 metres away before defending again. This introduces short, sharp recovery runs without making it a fitness drill.

  4. 38–52 min

    Conditioned SSG

    4v4 or 5v4 on the half pitch using the two goals. Condition: first team to complete 5 consecutive passes gets a free shot or bonus point.

  5. 52–60 min

    Cool-down

    Walking ball mastery + pair reflection.

    What decision did you make that worked? How did your legs feel compared to last week?

03

Wednesday 16 September

Winning the ball and playing forward quickly

  • Tactical – Transitions
  • Physical – Acceleration
  • Social – Communication

Learning objectives

  • –Positive 1v1 defending attitude
  • –Quick decisions after winning possession
  • –Intensity rising but still controlled

  1. 0–8 min

    Activation

    Traffic Lights with ball – players dribble freely. Coach calls colours that mean different actions (red = stop & sole roll, green = accelerate, yellow = change direction).

  2. 8–22 min

    Defending 1v1 → Counter

    In pairs or 2v2. Defender wins the ball and must dribble or pass into a target zone within 5 seconds. Rotate frequently.

    Can you force the attacker one way? What’s your first thought when you win it?

  3. 22–40 min

    3v3 or 4v4 Win It & Go

    Multiple small pitches. Goal only counts if the scoring team won the ball in their own half or middle third and then attacked. High turnover = high movement.

  4. 40–55 min

    Half-pitch Game

    5v4 (or 4v4 +1). Use the two 7v7 goals. Condition: after a goal the scoring team must recover behind the halfway line before defending. Keeps transitions sharp.

  5. 55–60 min

    Reflection

    Who recovered well today? How did you help a teammate after winning the ball?

04

Wednesday 23 September

Playing with intensity and clarity

Last session before first league game

  • All Four Corners
  • Match-related decisions

Learning objectives

  • –Players experience game-like intensity
  • –Clearer decision-making when tired
  • –Confidence high going into the first match

  1. 0–8 min

    Activation

    Dynamic ball mastery in pairs – pass, move, receive on the half-turn, accelerate into space.

  2. 8–20 min

    Wave Practice (Overload)

    3v2 or 4v3 continuous waves attacking one goal, then transition the other way. Quick restarts. This builds anaerobic capacity through the game itself.

  3. 20–40 min

    Conditioned 5v4 or 4v4+1

    Half pitch. Two conditions only:

    • Must have a player in the final third before you can score
    • If you lose the ball in your own half, the opposition gets a free attack

    Rotate the spare player every 3–4 minutes so intensity stays high but recovery is built in.

  4. 40–55 min

    Match Simulation

    Full 9 players split into two teams of 4 + 1 neutral who always plays for the team in possession. Play 8–10 minute halves with normal rules. Coaches only intervene for safety or to restart quickly.

  5. 55–60 min

    Cool-down & Team Talk

    Light mobility + circle.

    What do we want to look like on Sunday? Who will help the quieter players? Keep it positive and player-led.

05

Wednesday 30 September

Recover, review and keep improving

First session after the opening game

  • Psychological – Reflection
  • Technical – Polish
  • Social – Team culture

Learning objectives

  • –Process the first game experience
  • –Address any technical or fitness gaps that showed up
  • –Maintain enjoyment and hunger for the next match

  1. 0–10 min

    Activation + Informal Chat

    Ball each, free movement. Coaches circulate and ask simple questions about the game: What did you enjoy? What surprised you?

  2. 10–25 min

    Targeted Technical Practice

    Based on what you saw in the game (you decide the exact focus). Examples:

    • Receiving under pressure and turning
    • 1v1 defending body shape
    • Finishing from different angles

    Keep it carousel-style so no one stands still.

  3. 25–45 min

    Conditioned Game linked to the match

    Recreate the main problem or success from the weekend in a small-sided game. Example: if they struggled to keep the ball when pressed, play a game where the team in possession must complete 4 passes before they can go forward.

  4. 45–55 min

    Open SSG

    Normal rules, half pitch, high energy, lots of encouragement.

  5. 55–60 min

    Cool-down & Forward Look

    What are we proud of from the first game? What is one thing we will get better at this week?

Coaching reminders

  • Watch the two or three less-fit / less-confident boys closely. Give them early success, slightly bigger spaces or extra touches when needed, and public praise for effort.
  • Keep rest short but real – 60–90 seconds between games is enough at this age if the practice is well designed.
  • Hydration breaks every 15–20 minutes (evening session).
  • If any player looks excessively fatigued or is growing rapidly, reduce their load immediately.
  • End every session on a high – they should leave wanting the next one.

These five sessions will get the group match-fit in a way that is appropriate for 10- and 11-year-olds, while protecting their love of the game.