By Anthony Hazelwood
The following activity is a short intensive finishing and defending exercise intended to train the players explosive and soccer specific muscle strength. The specific fitness target is intermittent endurance while adapting the player’s anaerobic capacity in a small sided group format.
In this activity, groups of players go through three sequences:
- Muscle tension and changes of direction exercises in stations.
- A 3 3 attacking sequence
- A 3 3 defending sequence.
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: 36 yds. X 44 yds. (double GK area)
Total Activity Time: 26 Minutes
Activity - Sets: 4
Activity Work - Set Interval Time: 6 minutes
Recovery Interval Time between Sets: 30 seconds
Intensity: High (Specifically for those in the central area)
Objectives:
- Tactical: Small group attacking principles of play and finishing concepts. In defense, small group defending principles of play (pressure, cover, balance, compactness, etc.).
- Fitness: Explosive strength, agility, physical speed, and anaerobic capacity adaptations in a short intensive setting.
- Technique: Proper fitness and off/on the ball execution/techniques.
- Mental-Emotional: Players are fully engaged, and intention of actions are high paced.
- Concentration Level: High
Setup:
- Double Box activity with three agility, speed and muscle tension stations located outside the area.
- This activity has three parts to execute:
- The first action: an explosive strength and muscle tension agility activity performed in one of the three designated stations. Each player must complete one station, at high intensity, before running onto the field to play a 3 vs. 3 (Defending team will initially be waiting at the start of play.)
- The second sequence: after performing the designated exercise station, is an attacking 3 vs. 3 to goal exercise.
- The third sequence is a defending arrangement against the next attacking group performing the coned agility exercise.
- Once the final third sequence is completed, then players wait in the designated blue cones to begin the first sequence at the yellow agility coned exercises – make sure players rotate stations to perform the different
First Sequence: Stations
Station 1: Line Touches
- Each cone is 5 yds. away from each other.
- The player performing this activity will run a total of 60 yds.
- Once completed, the player will run into activity area and play with two other teammates a 3 vs. 3 to goal.
Station 2: Sprint Runs Around the Cones
- Players will progressively run around each cone and will return to the initial cone until reaching the last cone (may be modified as needed).
- When player finalises their run, they will join two other teammates in a 3 vs. 3 finishing exercise.
Station 3: The T-drill
- Arrange four cones into a T shape. Distances between the cones should be between 5 and 8 yards.
- Commence at the first cone at the bottom of the T.
- Sprint onward to the cone at the top midpoint of the T.
- Side shuffle to the right cone.
- Side shuffle to the far-left cone of the T.
- Side shuffle to the midpoint of the T.
- Backpedal to beginning cone.
- Once this is accomplished, the player will join two other teammates to perform a 3 vs. 3 finishing activity.
Second sequence: 3 vs. 3 Finishing Activity:
- Once the group of players finish their stations they run onto the field.
- The GK rolls a ball to an attacking player at random.
- Once the attacking group receives the ball, they work together to score on goal.
- If they get the ball taken away from them, then they will defend their own goal.
- The action is completed until the ball goes out of bounds.
Third Sequence: 3 vs. 3 Defending Activity
- Once the attacking group has finished their turn, they switch roles by defending and wait for the next opposite group players to finish their exercise stations.
- Once the opposite attacking group runs into play, they are live to defend.
Coaching Points
- Correct fitness execution and high intense actions.
- When in attack – small sided combination plays are important to break opponents. If a player has the ball and if coach deems necessary – have them penetrate through a 1 vs. 1 dribble to goal.
- When defending – high intense actions and concentration levels is high. Work as a group to retrieve the ball back respecting defensive principle of play.
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.
