By Alex Trukan
This practice improves players’ explosive power which is needed to win a running duel or to quickly recover back into position after losing the ball. This is improved as the body is challenged to get more energy (ATP) which is then used as a fuel. The more efficiently body uses the energy, the more power can be produced. This is combined with improving the reaction time in both attacking and defending players. From the technical point of view, the practice focuses on 1v1 and 1v2 scenarios. It also contains an element of finishing and running with the ball. This practice is highly engaging and might be used in a competitive way to further increase players’ motivation.
Set-Up and Directions
Set up five cones for stations as shown on the diagram below. Place one cone in the middle of the five stations, 25-30 yards away from the goal. Prepare one more cone away from the five stations (on the side) as a waiting zone. Organise one player on each of the five stations – give each player a number from 1 to 5. These will be defending players. The rest of the players will be attacking players. One of the attacking players start on the cone in the middle, the rest of them wait on the side. Goalkeeper should be in goal. Alternatively, if there is no goalkeeper, attacking player will have to dribble into the penalty box to score. Prepare a sufficient amount of balls to pass in.
The practice starts with a coach who passes the ball into the first attacking player. At the same time, he calls a number from 1 to 5. A defender with the number called out has to react quickly and try to get the ball from the attacking player.
The aim of the attacker is to get forwards and score as soon as possible. Goals can be only scored from inside the penalty box. If the defender gets the ball, his aim is to play the ball back to the coach.
As a progression, two numbers can be called out by a coach. This means that two players have to defend and try to stop the attacker from scoring. Speed of reaction and initial power on the first couple of yards is crucial to gain advantage.
Timing
Each player should make 4-6 repetitions in 1-2 series on defending stations. Recovery period between repetitions should be 1 minute (players from other stations working) and between series, 4 minutes.
Variations
- 1v2/1v3
- Vary starting positions of defenders and attacker
- Can only score from a penalty box/outside penalty box
By Alex Trukan, Development Coach, Nottingham Forest
@AlexTrukan
