Aerobic Capacity Through a Technical Course: The Star
Aerobic Endurance, Quick Ball Control, and Oriented Receiving
- 10 posts
- 10 markers
- Balls
- Vests
- Playing Area: 40x40 meters / 44x44 yds
- Players: 10+
- Duration: 12 minutes
- Series: 4 of 2 minutes each with 1 minute of recovery between sets
Secondary Objectives
Aerobic capacity, Aerobic endurance, Running with a change in direction, Inside of the foot, Outside of the foot, Oriented control, Dribbling at speed, Ball control, Pass, Dribbling, Aerobic capacity, Endurance, Receiving to turn, Dribbling, Ball control, PassingOrganization
Arrange five stakes in the shape of a central pentagon, with sides measuring approximately 3 meters. At a distance of about 10 meters/11 yards from each post, place pairs of markers to create five gates approximately 1 meter wide. Beyond each gate, about 5 meters outward, place an additional post. This creates a “star” formation with a central pentagon, an inner pentagon formed by the gates, and an outer pentagon formed by the stakes. The players with the ball (white in the picture) position themselves near the central stakes, while the players without the ball (red) position themselves behind the gates, in line with the outer stakes.
Description
- White players start by dribbling the ball from the center post outward, toward the red teammate standing in front of them
- About 2 meters from the goal, they make a ground pass through the markers
- The red player receives the ball and, with an oriented control, moves it to the right or left of the gate
- Immediately after the pass, the white player sprints toward the outer post in front of him, quickly circles around it, and then repositions himself behind the markers
- After controlling the ball, the red player dribbles toward the center, circles around the center post, and returns to his starting position, ready to repeat the drill
- The drill is performed continuously for 2 minutes
White players dribble the ball toward the outside and pass it inside the markers.
The red players receive the ball and dribble it toward the center while the white players sprint toward the outside post and go around it
Rules
- Each repetition must include a specific oriented control, performed alternately with the right and left foot (e.g., inside of the foot, outside of the foot)
- The ball must always pass through the gate formed by the markers
- The duration and intensity of the sets can be adjusted based on the number of players and the aerobic goals
Variations
- Adjust the distances between the cones to adapt the drill to different physical demands
- Require players to control the ball toward a specific side, alternating feet
- Require players to perform a feint before dribbling around the center post
Coaching Points
- Maintain high intensity during training, both when dribbling and when running without the ball
- Focus on technical quality: dribbling, passing accuracy, and oriented control
- Correct posture and ball reception to improve coordination and fluidity
- Ensure adequate recovery time to maintain effectiveness and physical safety
