Functional training: ball possession, speed and shooting
- 10 poles
- 4 markers
- 2 speed ladder
- 8 vests (4 red 4 yellow)
- 2 goals
- sufficient balls to ensure continuity
- Playing area: 50x50 meters
- Players: 12 + 2 goalkeeper
- Duration: 20 minutes
- Series: 2 series of 8 minutes with 2 minutes of recovery
| Summary | Secondary Objectives |
|---|---|
|
Developing simplified situations 4 vs 2, improve speed and technique in shooting |
Quickness, Intercepting, Tackling, Mobility, 4 versus 2, Ball possession |
Place 2 speed ladder about 8 meters away from the box facing the goal posts. place 5 poles diagonally at the sides of the box 1 meter apart. Place an adequate number of balls (5/6) about 2 meters away from the last pole. 5 meters away from the speed ladder create a 20x15 meters grid using the markers. Divide players into 3 teams of 4 players using the vests. Arrange 2 yellow players, 2 red players and 2 white players inside the grid, while the remaining couples take position at the 5 poles circuits (as shown in the figure). Place 2 goals (regulatory if possible) side by side (5 meters aprt) opposite side of the grid. 2 goalkeepers defending the goals
- The exercise starts with a 4 vs 2 ball possession inside the square
- If the defending couple regains the ball, replaces the couple that lost the ball and keeps maintaining the ball possession with the other couple (ex: yellow players regain the ball from the white players; yellow players and red players play against whites)
Ball possession 4 vs 2
- On a certain signal by the coach the pair inside the square the same colour to the first pair on top ( 2 pair of red players in the figure) starts to the speed ladder, while the pair on top start to perform a slalom between the poles. After the poles circuit they pass the ball to the teammates exiting the speed ladder.
- The 2 players who received the ball shoot on goal in front of them
- The players after shooting take position at the pole circuits, while the other couple moves to the square to play 4 vs 2
On coach signal the red pair move to shoot on goal
- Unlimited ball touches allowed during the 4 vs 2 ball possession
- If a pair during possession makes the ball go out of the square, they become defenders
- Perform the speed ladder with 1 foot for each space
- One player shoots at goal using the right foot, while the teammate uses the left one
- Perform the speed ladder with 2 feet for each space
- Perform the speed ladder with the sequence inside every space and outside on the subsequent space
- Players have to perform the pole circuits and the speed ladder at maximum speed
Ball possession:
- Stimulate the give and go to avoid the opponent player to maintain possession
- Focus on the distances between players
- Focus on the body positioning during ball reception, always opened toward the largest portion of field
- Encourage the give and go: player after passing keeps running into the free space to receive again
- Encourage players to check away and come before receiving the ball
Shooting:
- After looking at the goalkeeper, the player must be focused on the ball until the impact
- The player has to curate the supporting foot positioning, at the side and close to the ball
- The shooting foot must kick the ball at the centre using the instep part
- The player has to maintain the eyes on the ball
- The player has to keep the arms opened to get stability
