Indoor Training: Bench Dribbling with Shot

Pitch: Set up two parallel lanes. Per lane one cone marks the starting position and a further cone the target position, between them lies one bench per lane. In the middle of the pitch a further cone stands level with the halfway line. One indoor goal is occupied by a goalkeeper.

Equipment: 5 cones, 2 benches, 1 goal, bibs in two colours, 1 ball per player.

Players: Two teams, which are assigned to the two lanes, plus one goalkeeper.

• 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 with the ball at the feet to the target cone.
• Whoever is at the target cone first may finish on the goal with the goalkeeper.
• The other player does an extra lap: dribbling to the halfway line, round the cone there and, after a short dribble towards the penalty area, likewise finishing.
• Then the next pair starts.

Scoring: Play as a team competition: which team scores the most goals in the running time, for example 5 minutes? If the faster player scores, that counts 2 points, if the slower player scores after the extra lap, that counts 1 point.

Variations:

• 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 to the target marking.
• 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. The basic sequence corresponds to the preparatory drill Indoor Training Bench Dribbling.