Accustom players to the intensity of matches - Barcelona FC
- 14 markers
- 1 cone
- 4 mini hurdles
- Balls
- 5 kg (11 pounds) dumbbells
- 1 goal
- Playing area: 60x55 meters
- Players: The whole team in pairs + goalkeepers
- Duration: 35-45 minutes
- Series: 4 per pair
Summary | Secondary Objectives |
---|---|
Guardiola-inspired exercise for physical preparation |
Squat, Aerobic capacity, Short pass, Finishing, Shooting from long distance ground level, Transitions |
Using half of the field, place material as shown in the picture. Player A starts from the starting cone, while B goes next to the first ball. Goalkeeper defends goal.
- Player A starts from the cone behind the goal line, while player B starts from the first ball
- Player A performs 10 squats with 5 kg dumbbells, then runs towards the first two markers
- Player A performs a sideways round trip from one marker to another, then goes to the first mini hurdles
- The mini hurdles are not placed in a row, to force players to jump the obstacle, reposition themselves and then jump again
- Player A runs towards the marker where player B performs a wall pass with player A
- Player A runs towards the markers placed in a triangle shape, goes around marker 1 at maximum speed, then around marker 2 and marker 3. Then they perform a wall pass with player B
- Player A reaches the small square of markers where they perform low knee raises for a couple of seconds, then they jump out of the square and sprint to the goal made of red markers, where player B is waiting for them to perform a wall pass
- Player A dashes to the green circle shown in the picture where they perform 10 squats with 5 kg dumbbells
- After the squats, player A jumps over the hurdles, receives the pass from player B between the yellow markers and gives the ball back to player B, who then plays the ball in depth
- Player A ends the exercise by shooting at goal
- This drill trains various muscle groups and overall agility
- Quality of the movements
- High intensity
- Keep beats at a proper frequence for the aerobic and anaerobic sessions
- Increase the number of series for younger players
- Adequate correction to passing and shooting technique
- The whole exercise is considered a series. Professional players should be able to execute 6 series (for each player) with a pause of 2 minutes 30 seconds between series, while amateurs should be able to execute 4 series with a 4 minutes pause