Aerobic endurance and technique: Individual technique and sprint without ball
- 4 cones
- Balls
- Playing area: 5x5 meters/yards
- Players: 3
- Duration: 15 minutes
- Series: 5 of 2 minutes each with 1 minute of recovery in between series
Summary | Secondary Objectives |
---|---|
Technique exercise with a part dedicated to conditional training |
Cognitive |
Create with the cones a rhombus with sides of 5 meters/yards. Arrange players in pairs inside the rhombus, one in the center with the ball (white in the picture) and one near a vertex in front of a teammate (red in the picture). Each pair of players performs the sequence of work with one ball. A third player is positioned on the outside of the rhombus and dictates the choice of exercise and will alternate with teammates in the execution of the exercise (rotation of players). In order to have the whole team training, other identical rhombus-shaped stations can be created.
- The player in the center of the rhombus (white in the picture) throws the ball to the teammate at the height indicated by the coach (according to the technical exercise to be performed)
- The player placed in front, near the vertex (red in the picture) performs a technical gesture by returning the ball to the teammate (in the example, the ball is returned with a header)
- The third player, waiting outside the rhombus, commands the sprint of the player who performed the technical gesture (red) by indicating a direction (a command). The player who is performing the exercise sprints backward touching the cone behind them and immediately, based on the command dictated by the teammate (straight, right or left), sprints toward the indicated cone running to one side (5-meter/yard sprint)
- The player who threw the ball with their hands stands near the vertex of the rhombus ready to perform the exercise, the teammate outside the station goes to the center of the square to catch the ball, the third player who just performed the exercise stops outside to recover and to call the sprint direction to the teammate. There is a rotation of roles with each repetition
The exercise gets repeated during the whole series.
To the teammate's signal the player moves towards the indicated cone (E.g right)
- Have each player perform at least 3 repetitions of the exercise during each set, trying to vary the direction and length of the shot (right, left, straight)
- Vary the proposed technical exercises between:
- Header
- Inside foot volley pass
- Neck-foot volley pass
- Stop with chest and transmission
- Thigh stop and transmission
- Perform the exercise with 2 players (without the third one). To the coach's signal the player touches the cone and sprints along the whole perimeter of the square
- Increase the size of the rhombus
- Recovery time is given by the time during which the player stands in the center of the rhombus and passes the ball with the hands to the teammate performing the exercise and the time during which they stand on the outside of the rhombus
- Require maximum intensity and technical quality in the execution of technical gestures
- Increase the duration of the exercise to achieve a higher physical demand
- Manage recovery breaks and number of repetitions based on the conditional objective you want to train