1v1 to Side Goals

By Anthony Hazelwood

The following activity adapts muscular force in soccer players. The activity begins with power jumping over hurdles, followed by a short acceleration to win a ball placed in the middle of the grid and then progressing into a 1 vs. 1 duel for short muscular intensive actions. The specific fitness target is intermittent endurance while adapting the player’s anaerobic capacity in a small sided group format. Although the repetitions are short lived, the rest between actions are incomplete therefore adapting the previous mentioned metabolic adaptations.

When preparing the activity, if needed, concentration and difficulty levels may be increased by having players execute something extra unique by setting more restrictions. Every activity may be modified, and it is up to the coach to be creative. However, it is important to respect the parameters of the exercise time, the rest, the types of actions used and the weekly periodization of the activity.

Additionally, it is beneficial to train a soccer team and its players with all the elements of the game being present in the session. By doing so, it will promote soccer specific adaptations to the player’s body, mind, and emotional triad. Ultimately, these adjustments will enhance their real-time game performances on a physical, emotional, conscious, and subconscious mental level.

Area Size: 20 yd. L x 16 yd. W.
Total Activity Time: 11 Minutes.
Sets: 1 set of six one-minute repetitions.
Recovery Interval Time between repetitions: 30 seconds.
Intensity: High.

• Tactical: 1 vs. 1 Left and Right Intensive Actions.
• Fitness: Muscular Power and Muscle tension actions.
• Technique: Proper fitness and off/on the ball execution/techniques.
• Mental-Emotional: Players fully engaged and concentration is high.
• Concentration Level: High.


• Two lines of three players are set up on the field as shown in the diagram above.
• Initially, the first two players are waiting to hear the coach’s command.
• As the players set, the coach will yell or blow the whistle.
• Once the players here the signal, they will jump over the hurdles performing power movements.
• Whoever wins the ball first goes to score in either side goals by dribbling through them.
• Whoever is defending tries to win the ball.

• Once the two players complete their repetition, they jog back to start.
• The two next players begin once the previous play is completed.
• By the time players return to start from their repetition, they should be starting their repetition again or a slightly waiting until repetition.

Coaching Points:
• Attentiveness during the start for start reaction.
• Aggressiveness to win the ball.
• When in attack, use sound tactical elements to beat defenders. Move defender to one side and then quickly explode to the other.
• Good defensive technique and intelligence.
• Dribbling skills to beat defenders.

By Anthony Hazelwood

Current Seattle Sounders Academy Performance Coach with previous European academy coaching experience as an assistant fitness and strength/conditioning soccer coach with Levante U.D. (2013-2014) and Getafe SAD CF (2015-2016) in Valencia and Madrid, Spain respectively. A USSF “A” licensed coach with a BSc in Physical Education and an MSc in Sports Training and Nutrition.

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