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Strength circuit - Barcelona FC

Strength circuit - Barcelona FC

 
Goal
Equipment
  • 2 cones
  • 3 markers
  • 5 poles
  • 4 lsmall hurdles
  • Sufficient balls to ensure continuity
  • 1 goal
Preparation
  • Playing area: 45x50 meters
  • Players: 16 + 1 goalkeeper
  • Duration: 30 minutes
  • Series: 8 repetitions for each player
Summary Secondary Objectives
Directly from Barcelona FC, this exercise proposes a strength circuit with final shooting at goal.
Coordination skills, Aerobic power, Dribbling, Pass, Finishing, Shooting from long distance ground level
Organization

Place the starting cone close to the corner flag. place 2 small hurdles parallel to the starting cone and about 8 meters distant. Place another small hurdle 20 meters away from the starting cone and parallel to it. Create a small 1.5 meters triangle using 3 markers (1-2-3) 25 meters distant from the starting cone. Place a cone close to the halfway line about 10 meters away from it; create a zigzag path using 5 poles 2 meters spaced. Place a small hurdle 5 meters away from the last stick. Split the team into two groups equally sized. Group A goes to the starting cone. Group B goes close to the box vertex (as shown in the picture) and each player must have a ball.

Description
  1. First player from group A sprints toward the 2 small hurdles in front of him and overcomes them skipping moving to A1
  2. First player from group B passes the ball to player A
  3. Player A passes back the ball to player B
  4. Player A overcomes the obstacle quickly and afterwards faces the sequence of markers with direction changes in the following order 1-2-3
  5. B carries the ball to B1, while A surrounds the cone in front of him and moves to A2 
  6. B passes the ball to A
  7. A passes back the ball to B
  8. A faces the zigzag path 
  9. A after finishing the path with poles, sprints toward the obstacle in front of him and overcomes it quickly moving to A3, while player B moves to B2 dribbling
  10. B passes the ball to A
  11. A passes back the ball to B
  12. Player B executes the last pass toward A who goes to A4
  13. Player A shots at goal from outside the area

 

 

  • After the action players A and B swap their positions
  • Every 15 seconds a player goes out

Variations
  1. Shooting at goal on first intention
Coaching Points
  • The development of strength is very important and racing helps us prevent acid lactic from accumulating inside muscles, facilitating physical recovery and reducing stress
  • Do the whole circuit at a high rhythm
  • Choose the right moment to ask the player to go out
  • Focus on coordination while the player faces different parts of the circuit
  • During the shot at goall, player have to pay attention to the supporting foot, close and next to the ball
  • The foot that shots hast to hit the center of the ball with the instep 
  • The player must keep their eyes on the ball
  • Open arms allow the player to have more stability

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