By Alex Trukan
The following practice helps players to improve their starting speed. The difference between winning and losing is often decided by marginal gains. One of the key fitness components that might significantly influence outcomes in a football game is speed. Due to the nature of the game, speed in football is most often used over short distances. Therefore, starting speed over 10-15 yards is one of the key requirements to make a difference in the modern game. This is combined with finishing and crossing which makes the practice engaging and enjoyable for players.
Set-Up and Directions
Organise three stations, 20 yards away from the penalty box as shown on the diagram below. Set up a gate 15 yards from the stations in the direction of the goal. A goalkeeper is in goal. Divide the team into three groups and organise each group at a different station. Prepare a sufficient amount of balls at each station and designate a feeder.
The practice starts with the central station. The first two players start on the cone and a ball is played in between them in the direction of the goal. As soon as the ball is played, two players compete in a race and try to get to the ball first.
First player to the ball tries to finish and score in goal. Players should attempt to finish as soon as possible. At the same time, two other stations are ready to start.
As soon as the shot is taken, one of the wide stations start. Similarly at the central station, the ball is being played in between two players who compete to get to the ball first and cross it into the penalty box. At the same time, two attackers in the box make a run around one of the cones on the edge of the penalty box and get ready to finish.
Both attackers try to finish from a cross. The emphasis here is on the quality of finish rather than speed of execution. After this, players return to their starting positions and another pairs start centrally and wide (other side).
Timing
Each player should make 8-10 repetitions of a 1v1 running duel in 2-4 series. Rest period between repetitions should be 30 sec. – 1 min. and between series – 4 minutes.
Variations
- Both crosses being delivered one after another
- Vary starting positions of stations
- Different delivery type from a cross
By Alex Trukan, Development Coach, Nottingham Forest
@AlexTrukan
