Speed Endurance: Sprints with Ball-Cross-Shot
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Organisation
• 8 cones/markers
• Set up cones in a "Zig Zag" pattern
• See the distances in the diagram
• Place balls at each "outer" cone -
Process
Two players stand at the halfway line. Player A starts with a sprint towards the 2nd cone (10m), retrieves a ball, and dribbles diagonally to the next cone. Then, another sprint of 20m followed by diagonal dribbling. The third sprint covers 30m, and then diagonal dribbling is performed.
At this moment, Player B starts towards the penalty area. Player A dribbles towards the goal line and delivers a cross to Player B, who attempts to shoot.
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Tip
Coaching Points
• Gradually increase the pace
• Perform sprints at 90% effort
• Incorporate sufficient rest intervals -
Field size
• Half-field
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Cone margins
• 10m, 20m, 30m
Training Set
Main point
Duration
20 min
Age
U14 - Men's / Women's
Technique
Dribbling, Goalkeeping techniques, Catch / Save, Passing, Long passes / Crosses, Shot technique/shooting, Bicycle kicks, Half-volley, Inside of the foot, Laces, Outside of the foot, Volley
Condition
Basic Endurance GAT, Explosiveness, Soccer-specific endurance, Speed of movement with ball
Training Organization
Number of Players
2 players, 4 players, 6 players, 8 players - 22+ players
Goalkeeper
1 goalie - 2 goalies
Form of Training
Training in pairs
Exercise level
Intermediate
Author: Tactics easy2coach
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