Aerobic workout - Match and race between the cones | YouCoach Skip to main content

Aerobic workout - Match and race between the cones

Aerobic workout - Match and race between the cones

 
Goal
Equipment
  • 2 goals on two opposite sides of the pitch
  • 6 cones placed along the lines of the pitch on the 4 angles and two on the halfway line
  • Sufficient balls for continuity
Preparation
  • Playing area: 45x25 meters
  • Players: 2 teams of at leas 3 players each, goalkeeper included
  • Duration: 12 minutes
  • Series: 3 series of 90 seconds (2 minutes of recovery)
Summary Secondary Objectives
Train aerobic resistance while having fun
Losing your marker, Pass, Finishing, 3 versus 3, Ball possession
Organization
To improve aerobic capacity of player, this small-sided game provides wide race spaces. The game must be executed in the proper way to make sure players work hard to keep possession and score goals under physical stress and with little energy
The combination of passes and endings, together with the aerobic part complete an exercise that will provide so many benefits to the players.
Description
  • Both teams play a regular 3vs3 match, trying to keep possession and score
  • In casual moments, the coach will say a command to indicate that players have to run around a cone and then go back to the pitch
  • Players turn around a cone, one player per cone
  • The game starts all over again normally once players go back to the pitch
The game (A series) lasts 90 seconds, with a 2 minutes break in between. Rotate teams in such a way that each of them plays 3 matchs (3 series)
 
 
 

Variations
  1. Impose man marking
  2. Specify at the beginning the cone that players should surround
  3. Introduce a maximum number of touches
Coaching Points
  • Ask players to shoot from far away
  • Players have to help themselves, using even the goalkeeper to keep ball possession
  • Pay attention to acoustic and visual signals. Visual/Acoustic for the match and acoustic for the coach
  • Goalkeepers can work on stopping techniques
  • Keepers help teammates keep possession
  • Passes must be fast, accurate and along the ground if possible.

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