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Speed & Strength Circuit with Technique
20 min
Soccer Exercise

Speed & Strength Circuit with Technique

  • Age U6 - U13, U14 - U19, Men's / Women's
  • Training Set Main point
  • Number of Players 1 - 5 players, 6 - 9 players, 10-15 players

Setup

  • The exercise can be performed as an individual drill, team drill, or as a competition (graphic)
  • Large goals can be manned by 1 or 2 alternating goalkeepers
  • 4 goals
  • Cones of various colors
  • Markers
  • Poles
  • Coordination ladders
  • Balls

Procedure

    • Both teams start simultaneously at the coordination ladders.
    1. Shoot the ball past the ladder and pass it through the ladder with one touch.
    2. Dribble between the poles.
    3. Shoot the ball from the yellow square to the small goal.
    4. Sprint to the blue cone.
    5. Shot on the big goal.
    6. Sprint to the teammate at the pole and give a high-five.
  • Penalties:
    • Misses on the small goal = 1 push-up
    • Misses on the big goal = 1 sit-up

Tip

• Adjust intensity based on age and skill level.

Training attributes

Technique

Technique
Dribbling Jump technique (parcour) Shot technique/shooting Goalkeeping techniques

Condition

Condition
Football-specific endurance Basic Endurance GAT Explosiveness

Co-ordination

Co-Ordination
Coordinative jumping (parcour)

Training Organization

Age
U6 - U13 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
2 goalies 3 goalies 3+ goalies
Form of Training
Group training Team training
Exercise level
Difficult
Training Location
Pitch