Functional training: speed and shooting on goal
Technical and motor skills circuit to develop speed, 1 v 1 situations, and shooting on goal
- 2 speed ladder
- 10 poles
- 4 markers
- Balls
- 1 goal
- Playing Area: 45x40 meters / 49x44 yds
- Players: whole team
- Duration: 20 minutes
- Series: 4 repetitions per drill with 1 minute of recovery
Technical and motor skills circuit to develop speed, 1 v 1 situations, and shooting on goal
Secondary Objectives
Ability to pace, Explosive strength, Pass, Oriented control, Feints and tricks, Finishing, Shooting, 1 versus 1, Individual positioningOrganization
The playing area is bounded by the edge of the penalty area and the area in front of it. Place two speed ladders parallel to each other about 10 meters/11 yards from the area, aligned with the goalposts. On the sides, set up two slalom courses consisting of 4-5 poles spaced one meter apart. Place a supply of balls at the end of each slalom course. Divide the players into four groups: the forwards (B) position themselves behind the speed ladders, the defenders (A) behind the poles. The goalkeepers take turns defending the goal.
Description
The drill unfolds in a dynamic sequence that combines coordination, speed, and duel:
- At the coach’s signal, defender A (slaloming between the poles) and attacker B start at the same time (frequency work on the ladder)
- After exiting the slalom, A recovers the ball and passes it with precision to B, who has just finished the coordination station
- Immediately after the pass, A sprints toward the opponent to apply pressure (active or semi-active defense), turning the play into a 1 v 1
- B, after an oriented control, faces the defender and attempts to beat him dribbling or changing direction to shoot on goal
- With a slight time delay, the pair on the opposite side starts to stimulate the goalkeeper’s reaction time with two consecutive plays
Rotations: Players switch roles (attacker and defender) while remaining on the same side. After a set of repetitions, the lines move to the opposite side of the court.
Rules
- On the speed ladder, perform the following: forward movement with a single foot, forward movement with both feet, lateral movement with both feet, lateral movement with two steps inside and two steps outside, lateral movement with one step inside and one step outside
- Between the cones, perform: forward slalom, slalom with lateral movement, slalom with movement after circling the pole while always facing the direction of the run, and backward slalom
- Rearrange the player pairings to vary the opponents facing each other in each 1 v 1 drill
Variations
- Have the two pairs (right and left) start at the same time; after the pass, the two defenders work together to stop the two attackers in a 2 v 2 situation
- After dribbling, the attacker has a limited number of touches to shoot on goal
Coaching Points
- Require maximum frequency and rhythmic precision both on the ladder drill and in the slalom, minimizing ground contact time
- After the pass, the defender must sprint immediately to close down the space and block the attacker's line
- Pay attention to the defender’s posture while approaching the opponent
- Encourage the attacker to use feints and changes of pace to destabilize the defender immediately after receiving the ball
