Fitness Options with the Ball

By Chris Kouns
USSF A License (USSF Coaching Education Instructor) – NSCAA Premier Diploma (NSCAA Coaching Education Associate Staff Coach) – Head Women’s Soccer Coach – Georgia Gwinnett College

In these activities we are working on players improving their fitness and technical proficiency at the same time.

FITNESS OPTIONS WITH THE BALL

Set-Up

20 x 20 grid with cone gates set up throughout the area

Execution

Players will be paired up and will be responsible for keeping score for their teammates who are working in the grid. Their combined scores will be what matter for the totals at the end so they can help pick each other up if someone is struggling. After each round you can designate a winning team or top three teams based on their combined scores. We typically do five push-ups for the non-winning teams in each activity.

Variations: 1 ROUND = both partners complete the task – 3 ROUNDS PER EXERCISE

1. 45 seconds to dribble though as many gates as you player can (but may not revisit the same gate until they have gone through at least two other gates IN ALL ACTIVITIES)
2. 45 seconds of going through the gates dragging the ball with the sole of your foot
3. 45 seconds of lifting the ball over the "line" between the two cones while dribbling
4. 45 seconds of touching a ball through the gate and then puling it back through with the sole of your foot while dribbling
5. 45 seconds of dribbling through the gate and then cutting it back through the gate with the outside of the foot

Coaching Points

• When you drag the ball with your sole make sure you drag it ahead of you as opposed to right between your feet.
• When pulling the ball back through the cones make sure your hips open to the gate and you push the ball ahead of you so it does not take an extra touch to get started again.
• When lifting the ball over the gate line use a short flick with your toe & do not try to get your whole foot under the ball
• When you get to the ball after lifting it make sure you take a big first touch in the direction of your next cone.

FITNESS WITH THE BALL ACTIVITY 2

Setup

Create a slalom course with cones that pairs of players will need to navigate and attempt to complete with a combined place score. (If 1st partner comes in 3rd of all players going and the 2nd partner comes in 1st in their group then the team place is 2nd)

Execution

Players will go against other players in the same slalom course with the partner making sure they complete the course with the correct techniques. If a technique is missed it must be completed correctly before moving to the next phase of the course.

Variations

You can have groups of four going side by side and the partner for the "other" player watching technique in case you feel that teams may not hold each other accountable to do it all correctly

1) Sprint dribble with the ball to the mannequins (can substitute flags or cones) - dribble through the mannequins using a technique of your choice (sole of foot, right footed only, left foot only, laces only or free dribble) - dribble to the gate and then lift the ball over the gate (can substitute a bag or even cones) - dribble to the two cones which are 10 yards apart and then juggle to the far cone (coaches choice of surface for juggling)

2) Partner plays a ball through the players’ legs towards the mannequins. As ball goes through legs player reacts and sprints to catch ball and begin dribbling around mannequins. (Around first mannequin, then around middle and back to first mannequin and then around the third one and back around first one before sprint dribbling to the gate - Player will play the ball through the gate (can substitute their partner with their legs open if no tall gates) and pick up dribble on other side of gate - Finally dribble a figure eight (coaches choice of surface) around the two cones.

3) Sprint dribble with the ball to the mannequins - At the first mannequin cut the ball to the right (or to the left coaches choice) and dribble around the next mannequin over - Go around that mannequin and back to your starting mannequins where you will dribble forward to the third mannequin and repeat the process to the right or the left - As player dribbles back to the third mannequin they will then lift the ball over the gate and sprint dribble with the ball through the far cone.  >>> You may do each one as many times as you feel necessary for fitness or technique.

Coaching Points

• Try to keep the ball as close as possible when cutting in tight spaces
• When there is distance to cover make sure you take a bigger or more explosive touch
• As you dribble focus on keeping your head up & looking for where you are going next rather than looking for the ball.
• When turning try to come out of turn with a bigger touch to cover more ground

FITNESS WITH THE BALL ACTIVITY 3

Setup

Place a large number of colored cones in a grid roughly 15x15 or 20x20. Partners will be divided with one working in the grid and one outside the grid keeping count for their partner

Execution

Partners should work for 1 minute time increments. Every time the ball touches a specific cone then it counts as a point. Combine the two scores to get the group total for that activity.

Variations

Each section of the activity can be done for 30 seconds to 1 minute. The longer the duration, the more mentally focused it will be come and the more important the partner will be.

1) Coach choice (free dribble, right only, left only, sole only, laces only, etc.) you must just touch one color cone as you dribble. Ball must physically touch cone to count so that player will be forced to control the odd movement when coming off the cone.

2) Coach choice but this time you must alternate between two colors. If players begin to cheat and go between just a few cones of those colors you can make a repeat rule.

3) Coach Choice but this time you must hit all three colors in the given pattern. Make sure partners do not count cones touched if they are not in the correct order.

Coaching Points

• Be Explosive in your movements from cone to cone
• Keep a low center of gravity while dribbling to better change direction
• Keep eyes up so that you can plan the next cone you will be going to
• When cutting try to move your first touch towards the cone you want to attack next
• Communication between partners can be key as the patters become more complicated. Make sure it is specific communication!

By Chris Kouns: USSF A License (USSF Coaching Education Instructor) – NSCAA Premier Diploma (NSCAA Coaching Education Associate Staff Coach) – Head Coach Georgia Gwinnet College Women’s Soccer (GA)