Strength circuit - Barcelona FC
- 2 cones
- 3 markers
- 5 poles
- 4 low hurdles
- Balls
- 1 goal
- Playing area: 45x50 meters / 49x55 yds
- Players: 16 + 1 goalkeeper
- Duration: 30 minutes
- Series: 8 repetitions for each player
Summary | Secondary Objectives |
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Directly from Barcelona FC, this exercise proposes a strength circuit with final shooting at goal |
Coordination skills, Aerobic power, Dribbling, Pass, Finishing, Shooting from long distance ground level |
The area to be used for the drill is half of the regulatory pitch. Place a starting cone near the corner kick flag. Parallel to the starting cone, about 9 yards away, place two low hurdles. At 22 yards from the starting cone place a low hurdle. At 27 yards parallel to the starting cone form a mini triangle with a side of 1.5 yards using three markers (1, 2, 3). Place a cone near the half-court line always parallel to the starting cone. Lateral to this cone, about 11 yards away, form a zigzag path with the help of five poles spaced about 2 yards apart. At 5 yards from the last pole place a low obstacle. Divide the team into two groups. One group (A) positions itself next to the starting cone. The other group (B) stands near the high vertex of the penalty area (as shown in the picture) and each player with a ball. The goalkeeper defends the goal.
- At the coach's start signal, the first player in group A sprints toward the two low hurdles in front of them and passes over them in high knees moving to A1
- The first player in group B passes the ball to player A
- Player A gives the ball back to player B with wall play
- Player A sprints over the low obstacle in front of them and then tackles the sequence of markers with sudden changes in direction in the following order: 1, 2, 3
- Player B dribbles to B2, while A sidesteps the cone in front of them and moves to A2
- Player B passes the ball to A
- Player A returns the ball to player B with wall play
- Player A zig-zags around the path formed by the poles
- Player A exits from the last pole, sprints to the obstacle in front of them, and sprints past it bringing themselves to A3, while player B goes to B2 with the ball
- Player B passes the ball to A
- Player A returns the ball to B
- Player B makes one last pass to A who has moved to A4
- Player A shots from outside the box towards the goal
When the action ends, player A stops to cooperate with the next teammate and B retrieves the ball and moves in line to the starting group. Every 15 seconds a player starts.
- The course can be run starting from either side with respect to the goal: either to the left or right of it
- The shot at goal must be performed with one touch
- The shot at goal can be performed in a 1-v-goalkeeper situation
- Strength development is very important, and running stretches allow lactic acid not to build up in the muscles, aiding physical recovery and reducing stress
- Perform the entire circuit at a high pace
- Identify the most appropriate time for the next player to start
- Pay attention to coordination as the player goes through the different parts of the circuit
- When finishing on goal, the player must pay attention to the supporting foot
- The kicking foot must impact the center of the ball with the instep
- The player must keep the eyes on the ball
- Open arms allow the player to have stability
- Allow proper recovery breaks for players between repetitions