Sprints with Shot on Goal and Pass

Age U6 - U13, U14 - U19
Training Set Main point
Number of Players 1 - 5 players, 6 - 9 players

Setup

In front of the goal, four small cones are set up as shown in the diagram. One feeder goes to each of the two goal-near cones; the remaining players line up at the two goal-far cones. Two additional cones are positioned more centrally and farther from the goal. The coach stands centered in front of these two cones. The balls are with the coach and with the feeders. No more than 8-12 players per station.

Procedure

Players A and B stand with their backs to the goal. As soon as the coach drops the ball, they turn around, and A plays a one-two with C while B plays one with D. Then both sprint around their respective middle cone and try to get to the ball rolled/passed/thrown by the coach toward the goal and finish before the other player. Variation: If the opening one-two is not played cleanly and misses the feeder, for example, the player must circle the middle cone once before being allowed to sprint for the ball.

Tip

- The goal is to train perception, anticipation, reaction, and quick, explosive direction-changing accelerations combined with game-like techniques (first touch, shot on goal). - Quick, short turns. - Just like in a game, there are direction changes over short distances. - Close first touch with one ball contact. - When shooting/playing one-twos, focus on pass weight and accuracy. - When sprinting, start in a staggered stance on the balls of the feet. At the beginning, the upper body leans far forward, the centre of gravity is at hip height, eyes look down. After pushing off powerfully through the balls of the feet, the upper body gradually straightens, eyes lift, and stride frequency increases. The arms move in alternation with the legs (right leg forward, left arm forward, and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through the whole foot (heel to sole to ball of the foot), the upper body is upright and still, stride frequency increases to maximum. - 2 cones

Training attributes

Technique

Technique: Trapping Ball control Dribbling Passing Shot technique/shooting

Tactics

Tactics: Player behavior

Condition

Condition: Speed of movement with ball Basic Endurance GAT Strength training Explosiveness

Co-ordination

Co-Ordination: Quick anticipation Quick processing

Training Organization

Age: U6 - U13 U14 - U19
Duration: 15 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