Aerobic training: Direction and position changes in speed
- 18 markers (6 per color)
- 4 cones
- Balls
- Playing area: 50x45 meters
- Players: 12
- Duration: 25 minutes
- Series: 4 repetitions (Each player repeats the course four times from the marker 1 to the cone A)
Summary | Secondary Objectives |
---|---|
Improve aerobic capacity and improve coordination in speed before and after a pass |
Run, Coordination skills, Aerobic capacity, Pass, Short pass |
- White player sprints to the right of the marker in front of them, simulating the same movement they would do to press a player that has the ball
- The corresponding red player on the same row passes the ball to the player in movement
- White player gives the ball back at first touch and turns around sprinting to go back to the starting point (blue marker)
- White player sprints to the left of the marker in front of them
- Red player passes the ball to white player, who will give it back at first touch
- After the second pass, the player must go back to the blue markers, proceeding with the second marker in the row (marker 2), up to the last one to the left (6)
- Once the last pass has been executed, the player sprints towards the angle on the right (Cone B) and proceeds in progression up to 90% of their racing capacity along the perimeter of the rectangle, until they get back to cone A to start the exercise all over again
Players can start from all the rows at the same time, in order to give continuity to the exercise and reduce recovery time. A repetition will finish once all players have gone back to their starting point.
At the end of a series, swap positions of red and white players.
- Increase the distance between cones up to 15 meters
- Reduce the recovery time to increase intensity
- Alternate the foot used to pass the ball
- Modify the technical skills required when giving back the ball (For example, oriented control changing the foot, pass with the outside foot...)
- Work on speed and changes in direction when racing
- Add the concepts of sprint and movement towards the best direction to receive the ball
- Focus on physical resistance
- Improve aerobic and resistance capacities by increasing intensity
- Pay attention to the passing technique
- Fast movements of the feet with the proper body posture