Using the method of fartlek exercise to include the different speeds and intensities, whilst also adding the various specific movements that players perform during a game.
Set-Up
Use the full-pitch (can be adapted to half-pitch) and place the equipment as seen in the image below.
Desription
1) Jumping high and diagonally into a hoop. Each player must land on one foot and find their balance before jumping again.
2) Zig-zag movement around the yellow cones.
3) Dribble the ball in and out of the blue cones, there and back, before jogging to the next station.
4) Jumping over the 4 hurdles in all directions before a short 5 metre sprint to the yellow cone. Jog from the yellow cone to the large blue cone and then walk to station 5.
5) Long sprint to the red pole and then walk to station 6.
6) Play a 1-2 pass with the coach. The coach will then play the ball down the right or left side for the player to run onto to have a 1 v 1 with the goalkeeper.
7) Complete 10 squats with a medicine ball and then jump over the two different sized hurdles.
8) Play a 1-2 pass with the player who is standing at station 9 and then move to station 9.
9) Perform a 1-2 pass with the player at station 8 before moving to station 10.
10) Travel at pace with a ball around the large red cones before stopping the ball at the beginning and jogging to the blue cone and walk to station 11.
11) Zig-zig backwards around the yellow cones and then jog around the red pole to the next station.
12) Quick feet through the speed ladders.
13) Play a 1-2 pass with the play in front then shoot from outside the area.
14) Play a 1-2 pass with the player at station 12 before running to the start (station 1) and repeating.
Duration
- 8 – 12 minutes x2
- 1 minute rest between each set