Indoor Training: Bench Dribbling

Pitch: Set up two parallel lanes. Per lane one cone marks the starting position and a further cone at the opposite end the target position. Between them lies one bench per lane.

Equipment: 4 cones, 2 benches, bibs in two colours, 1 ball per player.

Players: Two teams, which are assigned to the two lanes and wait at the starting position with their balls.

• The first players line up at the starting cone with the ball in hand.
• On the coach's whistle or call they run with the ball in hand to the bench, jump onto it and balance to the end.
• Then they jump down, pick the ball up again and sprint back to the starting cone with the ball in hand.
• After that the next player starts.

Scoring: Play as a team competition: which team is back at the finish complete first?

Variations:

• Go through the course without a ball.
• Pull yourself along the bench in a prone position.
• Hold the ball above the head and go through the course.
• Pass the ball along beside the bench, run over the bench, stop the ball and dribble back to the starting position.
• Complete different tasks when dribbling back, for example dragging with the sole, inside of the instep, outside of the instep or juggling.

Note: Drill idea by Max Schönijahn.