Soccer Exercise
Shooting on One Goal with Football-Specific Action Combinations
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players
Setup
Two side-by-side courses are set up using poles and cones. A goal is set up as shown in the diagram. A goalkeeper goes in the goal. The balls are distributed next to the goal at the cone by the coaches. The players line up behind both courses at the starting cones.
Procedure
The players alternate going through the cone triangle or pole square using high knees, then sprint toward the ball passed by the coach and shoot directly on goal. Running variations: - High knees forward + sideways - Single-leg hops - Two-footed jumps - Two high knees forward and one back - High knees forward, then left, right, and straight Serving variations: - Flat - Half-height for volleys- High for headers or chest control + shot - Bouncing balls - The serve can be made with the foot or hand
Tip
- The goal is to promote fast, explosive movements and accelerations combined with match-realistic techniques (ball control, heading, shooting). - When shooting, pay attention to shot power and accuracy. - Palms are open, do not make fists. - Light, easy footwork, no stomping or pounding, but lightness on the feet. - Quick, short movements. - Short ground contact time. - When sprinting, start in a staggered stance on the balls of the feet. At the beginning, the upper body is leaning well forward, the centre of gravity is at hip level, and the gaze is downward. After pushing off forcefully from the balls of the feet, the upper body is gradually straightened, the gaze lifts, and the stride frequency increases. The arms swing actively in alternation with the leg movement (when the right leg goes forward, the left arm goes forward, and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through the entire foot (heel to sole to ball of the foot), the upper body is upright and steady, and the stride frequency increases to maximum. - 7 pole(s), 11 cones, 1 full-size goal(s)
Training attributes
Technique
- Technique
- Ball control Shot technique/shooting
Condition
- Condition
- Speed of movement with ball Speed of movement off the ball Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 20 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players 6 - 9 players
- Goalkeeper
- 1 goalkeeper
- Form of Training
- Individual training Group training Team training
- Exercise level
- Intermediate
- Training Location
- Pitch Indoor