This conditioning article has been created by Gabriel Celante when he was running preseason training for BRASA – Brazilian Soccer Academy. The session helps to improve both aerobic and anaerobic fitness through an economical and dynamic circuit.
Organization
Divide the field as showed in the diagram.
- 3v3 Small Sided Game in the middle.
- Agility and Plyometric circuit around the 3v3 field.
- 4 teams of 3 players – Orange, Yellow, Black, and White.
Instructions
- While the Orange team plays against the Yellow team, the Black team and the White team performance the agility and plyometric circuit.
- Teams perform for four minutes before switching activity.
- Do a total of four rotations.
- 30 seconds interval to rotate between the circuit and the small sided game.
Circuit
- Agility on the speed ladder.
- Two footed sideways jumps over the hurdles.
- Sprints in zigzag.
- Shuffle backwards through the discs.
- Two footed forward jump over the hurdles. (Note different heights)
- Agility on the speed ladder.
Variation 1
- 6v6 for five minutes, and then five minutes in the agility and plyometric circuit.
- Do a total of three rotations.
- 15 seconds interval to rotate between the circuit and the small sided game.
Variation 2
- 5v5 plus two neutro players for three minutes, and then three minutes in the agility and plyometric circuit.
- Do a total of four rotations.
- No interval to rotate between the circuit and the small sided game.
Coaching Points
- Focus on jumping technique, quick feet, and body coordination.
- Players should be working between 70-90% of their maximum heart rate.
- Principles of possession should be applied by the teams for the SSG.
By Gabriel Celante. Celante has worked at Ituano Futebol Clube and E.C. XV Piracicaba, two professional clubs in his native Brazil as a soccer conditioning specialist. Celante now works for BRASA (Brazilian Soccer Academy) in NJ.
