By Alex Trukan
The exercise is focused on maintaining and improving anaerobic endurance in a fun and engaging game. The organisation of the practice ensures players enjoy the work in a competitive scenario. This exercise is relevant for players of all ages and abilities.
Set up and directions
Set up a square of approximately 30x30m. Divide the team into two groups of 5 players (numbers are flexible). Players from one team have one ball each. Place number of cones in the area.
The aim of the team in possession is to knock down (put upside down) as many cones as possible. In order to do so, attacking player should have the ball under control. The defending team, in turn, tries to raise the cones immediately. The team that will have more cones knocked down/raised at the end of a given period of time, wins the game.
As a progression, the defending team, can also try to gain possession of the ball. If min. 3 defending players will be in possession of the ball, the attacking team loses the game.
Each round should last 1-2 mins. and be repeated 6-10 times in 2 series. Rest between repetitions should last 1-3 mins., while rest between series should be 4 mins.
- Sprint outside the square after knocking down of each cone
- Different area size/shape and number of cones
By Alex Trukan, Development Coach, Nottingham Forest