Nike Academy: Building Stamina

Nike Academy: Improving Stamina

http://youtu.be/R-k-_7nI5t0

Nike Academy - Jim Gilligan Drills

http://performance.fourfourtwo.com/technique/hit-the-target-every-time
http://performance.fourfourtwo.com/technique/take-control-of-the-game
http://performance.fourfourtwo.com/technique/develop-a-deft-first-touch
http://performance.fourfourtwo.com/technique/finish-at-speed
http://performance.fourfourtwo.com/technique/shoot-rebound-tap-in
http://performance.fourfourtwo.com/technique/cross-with-precision-pace-and-accuracy
http://performance.fourfourtwo.com/tactics/link-midfield-and-attack-with-a-striker-in-the-hole
http://performance.fourfourtwo.com/technique/build-an-impenetrable-defensive-barricade

Nike Academy - Matt Wells' Tactical Drills

http://performance.fourfourtwo.com/tactics/topple-the-favourites-in-the-cup-final
http://performance.fourfourtwo.com/tactics/score-a-last-minute-goal-to-make-it-to-extra-time
http://performance.fourfourtwo.com/tactics/nick-a-point-to-stay-up
http://performance.fourfourtwo.com/tactics/win-your-title-decider
http://performance.fourfourtwo.com/tactics/breaking-down-a-team-that-defends-deep
http://performance.fourfourtwo.com/technique/stay-sharp-over-the-summer-pinpoint-passing

Nike Academy - Matt Wells Tells Secret of Breaking Down A Deep-Defending Team

http://performance.fourfourtwo.com/tactics/breaking-down-a-team-that-defends-deep

Coerver Coaching: Raise Your Game

http://performance.fourfourtwo.com/fitness/raise-your-game-episode-2
http://performance.fourfourtwo.com/technique/raise-your-game-episode-3
http://performance.fourfourtwo.com/health/nutrition/raise-your-game-episode-4
http://performance.fourfourtwo.com/health/psychology/raise-your-game-episode-5

Nike Academy - Fitness Drills by Jon Goodman

http://performance.fourfourtwo.com/fitness/run-faster-boost-endurance
http://performance.fourfourtwo.com/fitness/improve-your-speed-stamina-and-strength
http://performance.fourfourtwo.com/fitness/build-endurance-and-a-rock-solid-core
http://performance.fourfourtwo.com/fitness/run-harder-react-quicker
http://performance.fourfourtwo.com/fitness/get-faster-for-football

Nike Academy - Striker Psychology

Strikers Psychology

Scoring goals starts from your mind. Nike Academy Sports Psychologist Jane Dodd shares her mental preparation techniques.

JANE’S ADVICE:

USE VISUALISATION 
The best time for this is at night, just as you’re drifting off to sleep. Your mind should be at its most relaxed. Think about the goals you’ve scored and visualise the goals you want to score.

Take visualisation into training in small-sided games. As you play, visualise the ball finding the net every time you shoot. Work on visualisation during the week and you should just visualise in a game without even trying.

FOCUS ON POSITIVES 
Feeling confident and believing in yourself is about taking control of your game. You’re the one with the talent – just show it. Focus on the good parts of your game. It’ll make you want more. 

You’ll easily remember the negatives, but it’s the positives you want to bring to your game. Learn from the negatives and forget them. Build on the positives and remember them.

MAKE THE GAME YOURS 
Sharpen your focus while you’re waiting for kick-off. Don’t worry about questions you cannot answer. While waiting, look straight ahead and focus on one thought, for example: “Take ownership of the game, make it yours.” Ownership is a good word. When you have the ball, it’s yours. When you take a shot on goal, it’s only going one way.

ENCOURAGE YOUR TEAM MATES
It’s important to take belief onto the pitch as an individual as well as a team. A team is only as strong as the individuals.  Focus on yourself first – you’ll be even stronger to encourage and support your teammates, especially on the pitch. 

If you feel strong and confident, so will everyone around you. Confidence breeds confidence. Never focus on the negatives while playing. Always focus on the positives. Encourage teammates even after a mistake.

ACADEMY LEARNING:

Winning on the pitch starts with winning in the mind. Going to the pitch fully focused and with the right attitude can change your game. Work on building up your confidence every day and you’ll get more out of the game.

Nike Academy - Fitness & Conditioning

6x1 km Runs

Even the most demanding fitness drills can include a technical element. This tough drill boosts fitness and includes a rest stage with the ball.

Equipment:

4 training poles
1 stopwatch
1 ball for each player

Summary:

I. Place poles in each corner of a full-size pitch and the balls in the centre circle.

II. The team splits into two groups and stand in diagonally opposite corners of pitch. 

III. On the coach’s signal, both groups start running. They’ve got up to 6 minutes to cover 1km (2 ¾ laps, depending on pitch size) around the pitch.

IV. Once a player finishes his run, he comes to the centre circle to juggle for the remainder of the 6 minutes. Repeat six times without a break.

Academy Learning:

Improving endurance and technical concentration while fatigued.

Reaction Sprints 001

This drill keeps players on their toes, focusing on changes in movement.

Equipment:

13 cones

Summary:

I.  Lay out the cones as shown.

II.  The team splits into 3 groups behind the cones.

III.  Group 1 reacts to the shout of ‘left’ or ‘right’ to run to the correct second cone. They then sprint between cone 3 and 4, jogging back.

IV.  Group 2 circles the first cone and react to the shout of ‘left’ or ‘right’ to run to the correct second cone. They then change direction and sprint past cones 3 and 4, jogging back.

V.  Group 3 starts with quick feet and reacts to the shout of ‘left’ or ‘right’ to run to the correct second cone. They change their sprinting direction after each cone, jogging back.

Academy Learning:

Sprint training, improving reaction speed and the ability to change direction at a high pace.

Endurance Run 001

While players cover a lot of distance in this drill, players in the technical square work equally hard, exchanging high-speed passes.

Equipment:

8 cones
Ball for each player

Summary:

I. Lay out the cones as shown.

II. The team splits into 2 groups: group 1 in the technical square, group 2 by the cone, ready to run. With a large number of players, group 2 can be split between several starting cones.

III. On the coach’s signal, the runners cover the full-size pitch, touching every cone as shown.

IV. At the same time, the players in the technical square pair up to exchange 75 quick passes without a break.

V. The type of passing should vary during each set: left or right, inside or outside foot.

VI. Players who have completed the run enter the technical square while the others start running. Repeat for at least five sets.

Academy Learning:

Boosting general fitness and passing accuracy at high intensity.

Pass 10 & Run

To move the ball forward at pace, your passing and speed with the ball need to be up to the level. Leave less space for passing and increasing speed on the ball with this drill.

Equipment:

Ball for each player
12 mannequins or cones.

Summary:

I. Lay out the mannequins in 4 triangles as shown.

II. Players split into 4 groups: 3 in each triangle.

III. The players in the triangle exchange 10 high-intensity passes, following a pre-agreed combination and changing their location during the passing.

IV. The player receiving the last pass sprints across the pitch with the ball, trading places with a player from the other side.

V. Repeat at high speed over 5x3-minute sets with 2 minutes of ball-juggling for rest after each set.

Academy Learning:

Getting used to quick, short passing combinations to find space in tight game situations.

Nike Academy - Striker Plyometrics

Strikers Plyometrics

Be deadly in the box. Lower body power is key to explosive bursts of speed and agility or hanging in the air for that back-post header. These five exercises from Nike Academy Strength & Conditioning Coach Bob Smith are vital for any striker looking to take their preparation to the next level.

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1.DOUBLE-LEG JUMP AND STOP:

Equipment
Gym mat, plyometric box (for all exercises)

Summary 
3 x 5 reps with good form

Technique 
Steady on the ground, jump onto the plyometric box. Make sure you land firmly on both feet, weight distributed through the mid-foot. A note on your form – hips drop back and take the majority of the load, arms prepare for the next explosive leap.

Benefits 
While improving power, balance is also key with this exercise.

2.DOUBLE-LEG LOWERS:

Summary 
3 x 20 reps

Technique 
Lying on your back, lift up you legs to a 90 degree angle, holding them close together. The key is to maintain pressure on the lower back on the floor as the legs extend. Start with single-leg lowers and progress to double-leg bent-knee lowers and then full double-leg lowers.

Benefits
During explosive movements, the pelvis is the platform upon which big muscles around the hips and lower back generate force. This exercise is the basis of core stability, ensuring your platform is strong and stable.

3.GLUTE-HAM BRIDGES:

Summary 
3 x 10-20 reps

Technique 
Lying on your back, tense your glutes and bridge the hips up, keeping the hamstrings as passive as possible. Start with double-leg and progress to single-leg bridges.

Benefits
Strong glutes are the lower body powerhouse. Weakness here leads to hamstring overuse and can result in strains or tears.

4.SINGLE-LEG HOP & STOP:

Summary 
3 x 5 reps on each leg with good form

Technique 
Find balance on one leg, jump forward and land on the same leg. Ensure your knee is aligned with the hip and ankle at take-off and landing.

Benefits
Protect yourself from the dreaded knee ligament damage. Hop and stops develop power, strength, stability and balance.

5. SINGLE-LEG SQUAT:

Summary 
3 x 10-15 reps on each leg

Technique 
Stand on the plyometric box on one leg, holding the other in the air at a 45 degree angle. Arms straight in front, squat down, leading with your hips and maintaining balance with your arms and the other leg. Hold your body straight, weight distributed through the mid-foot.

Benefits
A tough exercise if done right, the single-leg squat is a must for all Nike Academy players. It develops strong hips, balance and good movement, underpinning the strength qualities needed for a more intense plyometrics programme.

ACADEMY LEARNING:

Get the basics right before moving on. A striker looking to improve their speed should be able to perform these exercises as a minimum standard.

Nike Academy: Hydration

Hydration

Dehydration is any athlete’s worst enemy. The Nike Academy’s sports science team share theirs tips on fuelling your body with fluid.

HYDRATION TIPS:

I. Start your day by drinking a large glass of water. Your hydration levels are lowest when you wake up as you haven’t been drinking or eating for 8 hours. Rehydrating yourself should be a key part of your breakfast routine.

II. Drink at least 2-4 litres of fluid per day. It’s the most important rule to follow. Carry your water bottle with you at all times, whether you’re training, travelling or out and about.

III. During games, drink between 300-800ml per hour. Stick to water and dedicated electrolyte sports drinks during exercise.

IV. At the same time, make sure you don’t drink too much at once before games or training – it can make you uncomfortable.

V. Monitor the colour of your urine after games and training to determine your hydration level. If it’s any darker than near-transparent yellow, you should be drinking more.

VI. Alternatively, weigh yourself before and after games and training. Every kilogram you’ve lost equals one litre of liquid. Top up to reach your usual weight.

VII. After the game, treat yourself to a milk-based recovery drink or a fruit smoothie.

VIII. Generally, fruit juice and similar drinks are too sugary. If you want to make your drink sweeter, go for squash.

IX. Keep the consumption of caffeine based drinks like coffee and tea as well as fizzy drinks as low as possible. They undermine your hydration levels.

ACADEMY LEARNING:

You may not feel the effects of not drinking plenty straight away. Don’t let others notice it from your performance – stay hydrated at all times.

Nike Academy - Defending Drills

Heading Game

Heading’s a key skill for any solid centre-back. Perfect yours with this drill from Jimmy Gilligan.

EQUIPMENT:

12 cones
1 portable goal
1 ball

SUMMARY:

I. The space between the box and the side line is perfect for this drill. Use the cones to mark out 3 areas of equal size (roughly 10 yards x 12 yards, depending on your pitch measurements).

II. Create 2 squares in the corners of area 3 and place the portable goal. You can vary the size of the squares depending on your players’ ability.

III. Divide your group into 2 teams: defenders and attackers. Your 4 defenders play in area 1. Area 2 is a no-man’s land that players cannot enter. Your 6 attackers play in area 3.

IV. The defenders can only pass with their heads. Their aim is to hit the ball into the portable goal (1 point) or one of the squares in zone 3 (2 points).

V. The attackers can use any legal part of their body to pass between them and deliver the ball into zone 1. They get 1 point every time the ball hits the ground in the defenders’ zone. The attackers also have to defend the squares and the goal to deny defenders points.

VI. Each point starts with the coach serving the ball to the team who lost the last point from the sideline of zone 2. Continue for 15-20 minutes.

ACADEMY LEARNING:

Getting your defenders to play as an organised unit with both height and width in heading. Helping them judge distances by communicating constantly.

4 v 6 Defending

Defenders often have to cope with intense attacking pressure. This drill gets them up to speed to succeed in these situations.

EQUIPMENT:

1 ball

SUMMARY:

I. 4 defenders and 6 attackers get into their shape as shown.

II. From the centre circle, the coach passes the ball to one of the attackers.

III. The attackers can play the ball in any way they like to challenge the defenders, aiming to score. The defenders have to be organised and constantly on their toes to get the ball out of the area.

IV. The coach should analyse the actions of players after each attack and give them feedback. Continue for 15-20 minutes.

ACADEMY LEARNING:

Prevent danger by getting organised, communicating well and knowing your positioning in game situations.

Steal The Ball

When you lose the ball, you need to work to get it back as soon as possible. This drill trains a pair of defenders to work together to retrieve possession.

EQUIPMENT:

8 cones
1 ball

SUMMARY:

I. The area between the box and the side line is best for this drill. Use cones to mark out 2 equal-size large areas as shown. Leave a smaller area, approximately 10m x 4m, between them.

II. Divide 12 players into 3 groups: 4 attackers in each large area and 4 defenders in the small area in the middle.

III. The coach passes the ball to one of the large areas. The 4 attacking players pass it around. 2 defenders enter the area to steal the ball from the attacking players.

IV. Attackers get a point for 10 completed passes. Defenders get a point if they manage to steal the ball before the opponents complete 10 passes.

V. Each ball is played until the defenders get the ball. The coach then passes into the other area where another pair of defenders aim to steal the ball. Continue for 15-20 minutes.

ACADEMY LEARNING:

Working in pairs, using communication and tactics to get the ball back.

Nike Academy: Finishing Drills

Toe Poke

Mastering the one-touch finish. A quick unconventional finish is a nightmare for keepers – you don’t give them a chance to get ready.

EQUIPMENT:

5 mannequins
20 balls

SUMMARY:

I. Place the mannequins between the edge of the area and the penalty spot. The coach stands at the edge of the box, ball at his feet.

II. The strikers position themselves around the penalty spot, between the mannequins and the coach.

III. The coach smashes the ball against one of the 5 mannequins. The nearest striker – there can be several in a scoring position – has to poke the rebound past the keeper with one touch.

IV. Continue for 10-15 minutes.

Wingers Movement

Top wingers need to possess a variety of techniques to break the defence and receive the ball without falling for the off-side trap.

EQUIPMENT:

4 cones, 2 balls

SUMMARY:

I. 4 cones are set up as shown. There are 2 players behind each of the far cones and 1 player behind each central cone.

II. The players behind the far cones are servers. The nearer cones represent full-backs. The players behind the nearer cones are wingers.

III. One of the players behind each extreme cone passes the ball into the area behind the central cone as shown.

IV. The winger has to get to the ball by deceiving the full-back. There are 4 movements to do this:

a) Get behind the cone with no touches, but don’t be off-side;
b) Do the same, but across the front as defender’s head turns;
c) Drop off the cone towards the ball, then spin behind the cone;
d) Move away from the cone, back in and away again.

V. After choosing one of the 4 movements, the winger receives the ball, passes it on to the next extreme cone and players rotate clockwise.

STRIKER CIRCUITS

Every striker needs speed. This physical drill puts you through your paces while you build the attack.

EQUIPMENT:

2 mannequins
4 balls
4 hurdles
8 cones

SUMMARY:

I. Lay out the mannequins, cones and hurdles as shown. The balls are with player 1. The coach stands on the outside of the second mannequin.

II. Player 1 passes to player 2 and follows it to receive the pass back from player 2. Player 1 then passes to player 3 while player 2 runs to the first mannequin.

III. Player 3 dribbles to his nearest mannequin to meet player 2. They use one-touch passes to get around the mannequin.

IV. Player 3 dribbles to the next mannequin and exchanges one-touch passes with the coach. He breaks into the area for a one-on-one with the goalkeeper.

V. In the meantime, player 2 sprints towards the centre circle, jumping over hurdles and reaching the gate in the middle of the pitch at top speed.

VI. After shooting, player 3 runs through the triangle next to the goal as shown, touching every cone.

VII. Rotating players, continue at a high intensity for 15 minutes

Quick Fire

Wherever the pass comes from, a deadly striker will simply turn and finish. This drill shows you how.

EQUIPMENT:

20 balls

SUMMARY:

I. Spread the balls between three serving spots (both corners of the box and just outside the D) as shown.

II. Place a striker in each of these positions, numbering them 1, 2 and 3.

III. The working striker stands by the penalty spot.

IV. The coach calls out a number between 1 and 3. When a player’s number is called, he passes towards the working striker.

V. The working striker runs to collect the ball and completes a swift two or three-touch finish.

VI. Rotate your strikers so each is in the working position for at least 20 balls.

ACADEMY LEARNING:

Scoring goals quickly with limited touches.

Near-Post Finish

Top strikers have to make the most of limited space and touches in the box. This drill polishes your positioning and accuracy in those situations.

EQUIPMENT:

3 mannequins
20 balls

SUMMARY:

I. Place 3 mannequins on the edge of the area. Put 10 balls to each side of the box and allow the servers to get ready.

II. Give each striker a number. Ask them to position themselves around the penalty spot.

III. The coach shouts a striker’s number followed by ‘left’ or ‘right’. The striker runs between the mannequins in the stated direction, receives the ball from that side and finishes at the near post. No more than two touches allowed.

IV. Continue for 10-15 minutes. Make sure the coach gives each striker a go on both sides.

ACADEMY LEARNING:

Practising passing the ball into the net – accuracy before power.

Nike Academy - Corner-Kick/Set Piece Drills

EQUIPMENT: 1 ball

SUMMARY:
I. 8 players are involved in this corner drill Use the goalkeeper and remaining players to defend.
II. In addition to the corner taker, position 7 players in and around the box as shown: 1 technical player and 2 players with good heading ability in the area, 3 more players in the box and a technical attacking player with a good shot just outside the D.
III. Player 2 runs towards the corner to meet the short pass from the corner taker (player 1). Player 2 then passes it back to player 1 and runs to the corner of the box. Player 1 passes to player 2, who crosses into the box.

IV. Players 3 and 4 run towards the back post. Players 5, 6 and 7 cover the edge of the area. Player 8 covers the edge of the box. Players 1 and 2 cover the wing to cross the ball back into the box if needed.

V. All attacking players aim to finish while defenders battle to get the ball out of the box.

An unusual formation in the box affects the mentality of defenders, making it difficult for them to prepare. Create space by getting tight and make corners count.

I. 8 players are involved in this corner drill. Use the goalkeeper and remaining players to defend.

II. Player 1 takes the corner. Player 2 distracts the goalkeeper as much as he can. Players 3, 4, 5, 6 and 7 form a very tight line-up in the box to block opposing defenders. Player 8 stays at the edge of the box.

III. Player 1 crosses into the box. The remaining 7 players try to convert the cross into a goal.

Inter Milan Free Kick

Making unexpected runs helps you lose your marker. With this corner, your opponent has to deal with covering 3 unmarked players at once, increasing your chances of getting a shot on goal.

EQUIPMENT:

1 ball

SUMMARY:

I. 7 players are involved in this corner drill. Use the goalkeeper and remaining players to defend.

II. Players 1, 2, 3 and 4 are gathered around the ball. Players 5, 6 and 7 stand by the D.

III. As the opposition players prepare to stand in the wall, player 4 walks from the ball to the wall to make sure the distance is right. He stays where the wall is with no intention to move.

IV. As player 1 takes the free-kick, players 2 and 3 run to the edge of the box. Players 5, 6 and 7 run into the box.

V. Player 1 aims at players 5, 6 and 7, who are used as a bounce-board to get the ball to left wing. Meanwhile, the unmarked player 4 runs around the wall to receive the ball and shoot. The others stay in and around the box to convert any deflections.

Nike Academy - Goalkeeper Training: Distribution Drills

Take your distribution to the next level. Top keepers can deliver long and precise goal kicks all game long.

EQUIPMENT:

12 cones
12 balls

SUMMARY:

I. 12 balls are in the goal area. The challenge is set up as shown. The 3 squares marked by cones are the 2 full backs and the striker.

II. Reyaad places each ball on the goal line and aims to hit each square 4 times.

REYAAD’S RECORD:

9/12

REYAAD PIETERSE's TIP:

“If you’re struggling to deliver good goal kicks, get your technique and run-up distance right first. Place the ball and take 4 to 6 steps back, then 1 to 4 steps to the left if you’re right-footed. First run-ups should be done from a wide angle.
"As you improve, narrow the angle until you’re able to run up to the ball in a straight line. Once you find the technique that works for you, don’t change it, polish it.”

In addition to making game-changing saves, distribution’s a key part of the keeper’s job. Start counter attacks from your goal area by improving your ability to get the ball to the right team-mate up front.

EQUIPMENT:

10 balls
1 goal

THE CHALLENGE:

I.10 footballs are in the goal area. The other goal stands on the halfway line.

II.Brandon picks up each ball and kicks it towards the halfway line, aiming for the ball to land in goal.

BRANDON’S RECORD:

8/10

BRANDON HALL’S TIP:

“Even if you don’t start well, put it behind you immediately and focus on the next kick. You’ll improve gradually.”

Nike Academy: Vapor Strobes

ROBBIE ELLIOT’S NIKE SPARQ VAPOR STROBES TRAINING:

I. Players frequently face distractions in competition. To stand out, they have to work more efficiently with the information they’re given. Nike SPARQ Vapor Strobes are a new innovative training tool, distracting the player by removing visual information in a controlled manner.

II. The Nike SPARQ Vapor Strobes visually prepare you for peak performance with the goal of "slowing the game down".  They force you to keep your eyes on the ball.

III. The Nike SPARQ Vapor Strobes block or disrupt your vision, using a flicker effect. You can vary its levels from 1 to 8 to suit your training needs. They train reaction and response by switching between obstructed and clear vision, training the brain to anticipate what’s coming when the eyes are blocked.

IV. Already used by the Nike Academy and many pro athletes, the benefits are the same at all levels of the game.

V. The Nike SPARQ Vapor Strobes can be used in every training session. Incorporated into existing training drills, they make these activities even more powerful and beneficial. Keeping the players 100% focused at all times, they’re a game changer in performance.

VI. If you close your eyes and can still perform at the same level, Nike SPARQ Vapor Strobes are not beneficial to that drill. Use Nike SPARQ Vapor Strobes in drills that require visual concentration.

VII. Always start a new drill at level 1 with both eyes. Increase level of difficulty only after 5 successes in a row in 1 particular activity. Each player responds to strobe training in their own unique way, so you should progress to higher, more challenging levels at your own pace.

Nike Academy: Choosing the Right Boot

CHOOSING THE RIGHT BOOTS FOR YOU:

CTR360 MAESTRI II is designed around the midfielder. It’s a relatively new boot, but one the most popular among players, including Jack Wilshere and Andres Iniesta. In only its third season, it has already built a solid reputation as one of the most comfortable boots on the market. Its unique medial pass pad and lateral dampening pods boost ball control and distribution. An aspiring playmaker should give CTR360 Maestri II a try.

MERCURIAL VAPOR VIII is what Cristiano Ronaldo wears. He says it doesn’t compromise on support, control or style. The new Mercurial weighs just 185 grams, improving ball control and touch with its suede-like Teijin Microfiber finish. It’s engineered for explosive speed, featuring a middle stud to improve traction to support your game-changing explosive acceleration. If you’re tricky and agile, Mercurial’s been designed with you in mind.

T90 LASER IV KL is the ultimate boot for power shooting. Lighter and more streamlined than ever before, Wayne Rooney wears it to deliver his deadly strikes. The boot of choice for strikers provides heel support and a contoured arch to make sure your support foot doesn’t let you down. Its distinct look features power and swerve zones to help you make sure you get one past the keeper.

NIKE TIEMPO LEGEND IV combines a sleek new modern design with ultra-soft kangaroo leather and traditional craftsmanship. It is the ideal boot for the all-round player with a touch of class. It’s all about making a difference with just one touch and is favoured by the likes of Gerard Pique and Antonio Valencia.  The modern game is fast, your first touch is critical. That’s what Tiempo delivers.

Nike Academy - Midfielder's Drills

Check. Receive. Pass

Distribution is a central midfielder’s number one task. How good is yours? Train it with this basic movement. Get it right every time.

EQUIPMENT:

2 mannequins, 2 cones, 2 balls

SUMMARY:

I. The working midfielder is between two mannequins. There are two servers behind cones, one 5 metres to the midfielder’s left, the other 5 metres to his right. Both have balls.

II. The midfielder faces the server, checks his left shoulder, then receives the ball on his right and passes it back on his left. He turns and repeats it with the server on the other side.

III. Work for 45 seconds, then trade places.

VI. Progression: the server follows his pass and trades places with the working midfielder in the middle.

ACADEMY LEARNING:

Check. Receive. Pass. These are basic skills for a playmaker. Train them all the time as you can’t afford to make mistakes.

Moon's Challenge

Nike Academy midfielder Seon-Min Moon challenges you to beat his time in this agility test. Can you keep up with him?

EQUIPMENT:

2 poles
4 cones
Stopwatch

THE CHALLENGE:

I. The cones and poles are set up as shown. There are 5 metres between the poles and the first cone, with the central cone placed 2 metres further. The 2 cones further away are 3 metres further from the central cone, with 5 metres between them.

II. Stopwatch ready. Moon starts his run between the poles. He accelerates to the first cone, turns right, then turns left at the cone furthest away to sprint to the central cone. He turns right to reach the cone on the other side, turns around to return to the first cone, passes it on the left and sprints through the gate. Stop the clock.

MOON’S TIME:

14:50:00s

MOON’S TIP:

“Be clever and find the ideal line to sprint through the set-up. That helps you prevent slowing down at the turns. Every split-second counts.”

ACADEMY LEARNING:

Fast changes of direction are key for any midfielder. Take on Moon in this challenge and give yourself the controlling edge as playmaker.

Chace's Challenge

Attacking midfielder Chace O’Neill is one of the Nike Academy’s fittest players. He constantly pushes his recovery system with this tough challenge. Are you up for it?

EQUIPMENT:

6 cones
5 balls
Stopwatch

SUMMARY:

I. The challenge is set up as shown. 6 cones are placed at 10 metre intervals. 5 balls are at the starting line.

II. Stopwatch ready. Chace starts with ball at his feet, dribbling to the first cone (10 metres) and placing the ball. He runs back, gets the next ball and places it at the next cone. He repeats the process until he’s placed the fifth ball at the furthest cone (50 metres). Chace then completes 40m, 30m, 20m and 10m runs without the ball. The cones indicate the distances. Stop the clock.

CHACE’S TIME:

01.25.23s

CHACE’S TIP:

“The ability to accelerate, stop, recover and go again is really central to my game. With this challenge, your time is important. But how many times you can complete it with 2 minutes of rest in between each time is even more important. You need stamina to deliver game-changing precision passes and control the midfield.”

ACADEMY LEARNING:

Fast on the ball, fast off the ball. Ready to go throughout the 90 minutes without compromise. If that’s what you’re looking to achieve in your game, Chace’s challenge will help you get there.

Cross & Finish

Effective play relies on good winger-striker combinations. This drill  wingers and make use of crosses.

EQUIPMENT:

20 balls

SUMMARY:

I. All balls are with the keeper. Position the strikers by the D as shown. The wingers should be at the sides of the penalty area, well outside the box.

II. The keeper kicks the ball to the central striker. He passes it to the striker on the left, who will pass it to the striker on the right.

III. The striker on the right completes a long pass to the left-winger.

IV. All strikers run into the box – one near post, one central, one far post.

V. At the same time, the winger crosses into the box, aiming for a different spot each time.

VI. The strikers follow the cross. The best-positioned striker aims to finish with a limited number of touches.

VII. The strikers cannot pass to each other, but a deflection from the keeper or the woodwork is still in play.

VIII. Perform the same combination involving the right-winger. Beware that the central striker has to pass to the right first in this case. Continue for 15 minutes.

ACADEMY LEARNING:

Timing their runs and finishing crosses with limited touches for strikers, improving their cross quality for wingers.

COMBINATION FINISH

Striker-midfielder combinations create most of your goals. This drill is ideal practice for penetration with passes.

EQUIPMENT:

7 mannequins
5 balls

SUMMARY:

I. Place 2 mannequins in the centre circle, 2 on the right wing as shown and 3 at the edge of the box in close proximity to each other. Leave all balls in the centre circle.

II. The striker stands at the edge of the box behind the mannequins, the winger (or second striker) is on the right touchline. 2 midfielders stay in the centre circle.

III. Midfielder 1 passes to midfielder 2 in the centre circle. Midfielder 2 passes to the winger, who runs between the mannequins to meet the pass.

IV. Midfielder 1 sprints into the box. The striker and midfielder 1 get into position between the mannequins to increase their chances.

V. The winger crosses into the box. The two players in the box look to finish.

VI. Continue at a high tempo for 15-20 minutes. You can move the winger from right to left and rotate players.

ACADEMY LEARNING:

Taking advantage of gaps in the opposition’s back 4.

FIND THE DIAGONAL

Positioning is key for any striker. This drill focuses on getting you used to working with your midfield to cover the diagonals.

EQUIPMENT:

7 mannequins 
5 balls

SUMMARY:

I. Place the mannequins as shown. Players 1 and 2 are in the centre circle, 3 and 4 stand behind the mannequins as shown. Player 5 (the working striker) stands in front of the central mannequin in the D.

II. The players pass the ball at a high intensity as shown. They’re free to vary the passing direction at any time to keep the striker guessing.

III. The player who receives the second pass runs into the D to cover area A or B after passing the ball on.

IV. The striker has to adjust to cover the other area.

V. The player with the ball crosses into the box. The two players look to finish.

VI. Continue for 15-20 minutes, varying the direction of passing constantly and rotating players.

ACADEMY LEARNING:

Let your imagination direct your movement. Strikers and midfielders have to work together to fill the channels between opposition defenders.