Annual training plan · U9–U13

Week 48: Speed Training with the Ball

2 complete training sessions with 8 drills – created by licensed coaches. Open every drill in the easy2coach web app with one click.

This week’s focus

Every active footballer has done simple linear sprints over 10, 20 or 30 metres many times in their career. Usually as a race against another player. This form of athletic training can help to achieve a quicker burst and a higher top speed.

However, speed training does not always have to be so monotonous and can be made much more match-realistic. In football matches, sprints over longer distances are rather rare. Most bursts are over a few metres and often combined with changes of direction.

You should also bear in mind that it is not always the faster player who gets to the ball first. Besides physical speed, a certain speed of thought is also needed. A player who may not have the fastest legs but can recognise and read match situations quickly will still often win races for the ball.

To be able to use an explosive burst and a high sprint speed with the ball as well, athletic training should also be combined with technical content. Because it makes a big difference whether a player sprints with or without the ball. Especially when changes of direction are involved. Crosses, passes and shots are also harder to execute at full speed. This is particularly clear with crosses. Just because a player can take accurate free kicks or corners does not mean that his crosses from dribbling at speed will arrive where they are meant to.

In summary, physical speed can be trained well with linear sprints. However, training time is used more effectively when athletic training is more complex and more match-realistic. That way, besides the burst and top speed, technique, agility, understanding of the game and speed of action are also trained.

In addition, a more complex speed training, especially with a ball involved, will give younger players in particular more enjoyment. Young footballers are also further motivated by competition formats. That is why this week speed is trained in match-realistic ways and in competitions.

Author Luis Österlein

Session 1

4 drills

A 100-metre runner has a very clear starting signal. In addition, the runner is prepared for the start by the commands “on your marks” and “get set”. The direction in which the sprinter has to run is also clearly specified by the lane markings.

In football, too, foot races between 2 players happen time and again. For example after a ball in behind the defence or after an attacker has pushed the ball past a defender. In football, however, there is no clear starting command as in athletics. The players have to gain experience that helps them to sprint off intuitively at the right time, and they need tactical schooling so that they can read match situations correctly.

An attacker must, for example, anticipate that a ball in behind is about to come. That way, the striker can already pick up speed beforehand in order to get a head start on the defenders.

Conversely, the back four can also drop off early when a player dribbles at them in an open body position. Otherwise the defenders will no longer be able to get to the attackers if they are played in behind the defence.

But it is not only in behind the back four that picking up speed in good time is required. In midfield, too, players can repeatedly anticipate and pick up speed beforehand. This allows defending midfielders to intercept passes or close passing lanes in time. Midfielders of the team in possession can run into spaces if they recognise them in time.

All these examples make it clear that speed in football cannot be reduced to athleticism, but that speed of perception and speed of action also play an essential role

Coaching points for this session
  • Accelerate with quick, powerful steps
  • Use the arms correctly
  • At higher speed, straighten up and increase the stride length (sufficient knee lift)
Drill 1

Triangle Passing II

20 min
  • Player A plays to Player B.
  • Player B carries the ball in an open body position.
  • At the same time Player C breaks away from the dummy and is played in by Player B in an open body position.
  • Player C carries the ball, goes into a dribble at speed and past the last dummy with a feint.
  • All players move on one position.

Variations:

  • Player A plays to Player B, who lays the ball off to Player A. Player A plays the ball into the run of Player B. Player B plays to Player C, who likewise lays the ball off; Player B plays the ball into the run of Player C. Player C carries the ball, goes into a dribble at speed and past the last dummy with a feint.
  • As before, but Player B plays the ball first time into the run of Player C.
Equipment & set-up

Pitch: Three dummies form a triangle.

Equipment: 3 dummies and several balls.

Players: Groups of equal size at the dummies.

Coaching points
  • Play the ball to the front foot.
  • Take the ball straight into the movement.
  • Pass with pace.
  • Carry out a change of pace after the feint.
  • In the variations, have the ball laid off with the foot furthest from the opponent and, after the lay-off, run around the dummy with an explosive burst.
  • Pass the ball to the front foot or into the run of the team-mate in such a way that the team-mate does not have to reduce speed and does not stray from the ideal line.
Drill 2

Sprint after a Feint

20 min
  • Along the length of the row of cones, the attacker may perform two to five feints.
  • The attacker then sprints off towards target 1 or target 2.
  • The defender tries to touch the attacker before that.
  • If the defender succeeds, the attacker performs a forfeit exercise.
  • The players then swap tasks.

Variations: The attacker runs with a ball.

Equipment & set-up

Pitch: Four cones form a starting line, four tall cones mark the two targets.

Equipment: 4 tall cones, 4 cones; balls in addition for the variation.

Players: Two players stand opposite each other at the line of cones — one acts as the attacker, the other reacts as the defender.

Drill 3

Dribbling at Speed with One-Two + Shot

25 min
  • Player A starts with a dribble at speed towards the left flag pole, which represents the opponent.
  • About 1.5 metres in front of the flag pole, A passes to Player B, who plays a one-two into the path of A.
  • A dribbles at speed towards the cones, cuts in front of them and dribbles towards Player C.
  • A plays a short pass to C, who plays the ball back into the path of A. After that A dribbles at speed towards the right flag pole.
  • A passes to Player D, who again plays into the path of A. A takes the ball in their stride and finishes on goal.
Equipment & set-up

Pitch: Set up two flag poles as opponents; between them cones mark the dribbling paths towards the goal.

Equipment: 2 flag poles or tall cones, cones, 1 goal, balls.

Players: Player A goes through the drill, players B, C and D act as passing options. The goal is occupied by a goalkeeper.

Coaching points
  • Combine the cut with a feint.
  • After the passes Player A makes an explosive sprint start.
  • Make sure that players B, C and D play the ball onto the front foot or into the path of A, without A having to reduce speed.
Drill 4

Passing with Feints and a Finish

20 minHalf a pitch
  • Player A passes to Player B.
  • Player B moves towards the ball, turns with the ball towards the goal line and dribbles to the corner cone.
  • Player B passes through the cone goal to Player C, who sets off the moment Player B reaches the corner cone and runs towards the ball.
  • Player C carries the ball, feigns a shot but pushes the ball past the poles and finishes with a shot on goal.
  • After the action, Player C collects the ball and joins the queue at A; Player A moves to B, Player B to C.
Equipment & set-up

Pitch: Six cones in two colours mark the positions and a cone goal, four poles represent the opponents; at the end there is a goal.

Equipment: 6 cones, 4 poles, 1 goal and several balls.

Players: Two players stand at each of positions B and C, the rest at position A with a ball at the feet. Plus a goalkeeper.

Coaching points
  • With Players A and B, pay attention to precise passes in terms of pace and direction.
  • With Players B and C, pay attention to the movement towards the ball and a clean first touch.
  • Demand a quick turn with ball control from Player B.
  • Demand the feint from Player C — a body feint or a feigned shot — and have the ball taken past the poles on the left and on the right.
The complete session as a ready-made training plan – with animated drills in the web app. Go to the web app

Session 2

4 drills

As already mentioned in the introductory text for this training week, speed training should also be combined with technical demands. Applying a technique from a standing position or at a relaxed pace is generally much easier than at top speed. In a match, however, it is absolutely necessary to be able to shoot, cross and pass precisely at high speed, as well as to keep the ball under control while dribbling at speed.

Exercise 2 of today's session, which was created by former HSV coach Christian Titz, combines sprint training with technique training. A thrown ball is returned once with the foot and once with the head. Because of the high speed, it should be no problem for the players to return the ball with enough power. Rather, the players will be challenged more by passing the ball back precisely at high speed.

But it is not only passing that can be combined well with speed training. Almost every technique presents a different challenge at high speed than at a relaxed pace.

Very good examples of this are taking the ball in stride, delivering a cross and dribbling at speed. If, for example, a lofted ball is played out to the wing, it can be played into the player's path or directly to feet. Controlling the ball is a much more difficult undertaking with the 1st option. After the ball has nevertheless been brought under control cleanly and quickly, the player can head for the goal line at high dribbling speed. Because of the high speed when carrying the ball, the weight of the touches is harder to judge. It is also a greater challenge to keep the game in view. If the player has managed to shake off the opponent with the dribble at speed, the cross now follows. Here the players will find that a moving ball struck at full speed is much harder to cross than a stationary ball that has been set up beforehand.

Coaching points for this session
  • Have the players perform the techniques at high speed as well
  • Accelerate with quick, powerful steps
  • Use the arms correctly
  • At higher speed, straighten up and increase the stride length (sufficient knee lift)
Drill 1

Passing Drill in a Cross

20 min
  • Player A passes to Player B.
  • Player B lays the ball off to Player A.
  • Player A passes the ball to Player C and follows the pass.
  • Player C plays the ball to the other side to the second position A.
  • Change of positions: Player A moves to position C, Player C to position B and Player B to the other side to position A.

Variations: Carry out the drill in both directions of play.

Equipment & set-up

Pitch: Five cones mark the positions; the balls are at position A.

Equipment: 5 cones and several balls.

Players: One group each at positions A, B and C as well as at the second position A.

Coaching points
  • After playing the pass, move on immediately and use a change of pace.
  • Play the ball to the front foot.
  • Take the ball straight into the movement.
Drill 2

Sprints with a Technical Demand | Heading and One-Two

15 min22 x 15 metres
  • The player starts at the start line and sprints to the first feeder, who throws the ball in for a header.
  • Then the player sprints in the other direction to the second feeder and plays a one-two with that player.
  • Then the player changes direction again, runs around the middle cone and finally sprints in a straight line over the finishing line.
  • The feeders are changed regularly.
Equipment & set-up

Pitch: A start line and a finishing line opposite each other are marked with two cones each. Two further cones mark the positions of the two feeders at the side on the left and on the right, a seventh stands centrally between the two lines and is run around later.

Equipment: 7 cones and balls.

Players: The players line up one behind the other at the start line. One player goes to each feeder cone; the balls are there as well.

Coaching points
  • After the pass or the header an explosive 180-degree turn into the sprint follows.
  • When passing, pay attention to firmness and accuracy of the pass.
  • Start the sprint from a split stance on the balls of the feet. At the start the upper body leans well forward and the eyes look down; then the upper body straightens up and the stride frequency increases to the maximum.
  • Head the ball with the forehead. With a straight header the neck moves from back to front, not to the side.
  • With a sideways header the head is turned up to 45 degrees to the side out of the straight position. The momentum comes from the arched body tension.
  • The arms are bent, the hands mostly clenched into fists and pointing upwards; they serve to generate momentum.
Drill 3

Dribbling in a Competition

20 min
  • Two players dribble through the course and then finish on the mini goal.
  • Whoever scores first wins.

Variations:

  • Run the drill as a competition.
  • The dribbling may only be done with the left or only with the right foot.
Equipment & set-up

Pitch: A cone course with two mini goals at the end.

Equipment: 2 mini goals, cones and several balls.

Players: Two players start at the same time.

Coaching points
  • Pay attention to close ball control.
  • Look up from the ball.
Drill 4

Finishing with Pace and Technique

20 min
  • Player A passes to Player B.
  • Player B lays the ball off to Player A.
  • Player A plays immediately to Player D.
  • Player D moves towards the ball, takes it, carries it and dribbles to the cone.
  • There, Player D performs a double step-over, goes past the cone on the outside and shoots at goal.
Equipment & set-up

Pitch: Three cones mark the positions, one tall cone serves as a dribbling marker; at the end there is a goal.

Equipment: 1 goal, 3 cones, 1 tall cone and several balls.

Players: Players A, B and D; plus a goalkeeper.

Coaching points
  • Carry out a change of pace and direction after the feints.
  • Take the ball straight into the movement.
  • During the step-over, shift the centre of gravity sufficiently.
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