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
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.
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.
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
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.
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.
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.
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.
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