Soccer Exercise
Speed Endurance: Sprints with Ball-Cross-Shot
- Age U14 - U19, Men's / Women's
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players, 10-15 players
Setup
• 8 cones/markers
• Set up cones in a "Zig Zag" pattern
• See the distances in the diagram
• Place balls at each "outer" cone
Procedure
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.
Tip
Coaching Points
• Gradually increase the pace
• Perform sprints at 90% effort
• Incorporate sufficient rest intervals
Training attributes
Technique
- Technique
- Dribbling Passing Shot technique/shooting Goalkeeping techniques
Condition
- Condition
- Speed of movement with ball Football-specific endurance Basic Endurance GAT Explosiveness
Training Organization
- Age
- U14 - U19 Men's / Women's
- Duration
- 20 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players 6 - 9 players 10-15 players 16-22+ players
- Goalkeeper
- 1 goalkeeper 2 goalies
- Form of Training
- Training in pairs
- Exercise level
- Intermediate