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Aerobic technique and resistance: Individual technique and sprint without ball

Aerobic technique and resistance: Individual technique and sprint without ball

 
Goal
Equipment
  • 4 cones
  • balls
Preparation
  • Playing area: 5x5 meters
  • Players: 3
  • Duration: 18 minutes
  • Series: 6 series of 2 minutes with a 1 minute pause of recovery between series
Summary Secondary Objectives
A simple exercise of basic technique with a part dedicated to aerobic resistance
Cognitive
Organization

Place players in squares of 5x5 meters with the team divided in pairs. Each pairs has a ball. One player with the ball in their hands goes inside the square and the teammate without ball goes in front of him. Outside the square there is a third player that commands the exercise.

Description
  1. The player throws the ball to the teammate to the height chosen by the coach
  2. The player gives the ball back at first touch

 

 

  1. The third player chooses the side towards which their teammate has to sprint backwards
  2. The player based on the direction chosen by their teammate sprints towards the indicated cone

The exercise gets repeated during the whole series

 

To the teammate's signal the player moves towards the indicated cone (E.g right)

Variations
  1. Change the technical exercises proposed for:
    1. Headers
    2. Aerial pass with the inside of the foot
    3. Aerial pass with the instep
    4. Control with the chest
    5. Control with the thigh
    6. Pass as soon as the ball bounces
  2. Do the exercise with 2 players (Without the third one). To the coach's signal the player touches the cone and sprints along the whole perimeter of the square
  3. Increase the dimensions of the square
Coaching Points
  • The recovery time goes to the player that passes the ball with their hands and to the outer player
  • Ask players to give their maximum intensity and to keep on moving while they wait for the ball
  • Increase the duration of the exercise to obtain a greater physical load
  • Aerobic resistance helps the player handle stressful times during the match

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