By Jebreel Bubtana
This exercise works on first touch with different parts of the body as well as agility, coordination and conditioning, which is great way to start your pre-season training.
There are 3 different stations as shown below (figure 1), with players spending 4 minutes working before switching with the feeder and then moving on to the next station.
Station 1:
The player must run through the ladder placing both feet in the gaps of the ladder, after this is done they must sprint to the feeder who will be holding the ball out in front of their body. The player who has just completed the ladders must tap the ball with one hand. As soon as this is done, the feeder will throw the ball high over their partner’s head and they must run back as quickly possible and head the ball back to the feeder before jogging back to the start and going again (figure 2).
Station 2:
The player must shuffle in and out of the cones as quickly as possible before jumping over hurdle with both feet. After this is done they must sprint to the feeder who will be holding the ball out in front of their body. The player who has just completed the agility must tap the ball with one hand. As soon as the ball has been tapped, the feeder will throw the ball high and to either side of their partner. The player must run back as quickly possible, control the ball before it bounces and pass it back to the feeder before jogging back to the start and going again (figure 2).
Station 3:
The player must do single leg jumps to each cone in a zigzag. After this is done they must sprint to the feeder who will be holding the ball out in front of their body. The player who has just completed the agility must tap the ball with one hand. As soon as this is done, the feeder will throw the ball over their partner’s head. The player must run back as quickly possible, control the ball before it bounces and pass it back to the feeder before jogging back to the start and going again (figure 2).
It is important that that the players at each station are working as quickly as possible. The player must react to where the ball is thrown and move their feet quickly to control or head the ball before it bounces, much like in a game situation where a player will try to get to the ball before and opponent and before it bounces. As time goes on fatigue will begin to set in and so it is vital that technique when controlling the ball does not suffer. The pass back is equally as important as the first touch. If the ball is not passed back to the feeder accurately then it is much like a misplaced pass during a game. You can also have the feeder switch with their partner after every go, having them sprint to the start to begin the station. If you decide to do that then I would recommend increasing the amount of time before moving to the next station as the players will be getting a little rest after every go.
Jebreel Bubtana
BRASA – Brazilian Soccer Academy
NSCAA Advanced National Diploma
Follow me on Twitter @jib1989
