By Jebreel Bubtana
This is a great exercise to use during pre season training as it gets your players working very hard. You can also use this to get your players competing against each other.
There are 3 stations to set up as shown below with the cones being placed 5 yards apart (figure 1).
Station 1 – The players dribble to the first cone, turn and then dribble back to the start as quick as they can. This sequence is repeated with the second and third cone. The players must be encouraged to perform the turn quickly as if they are getting away from a defender.
Station 2 – The players perform the same dribbling sequence as in station 1, however, when they get to each cone they must perform 10 toe taps before moving onto the next one. It is important that the players move their feet rapidly when performing the toe taps so that they can move onto the next cone as quickly as possible.
Station 3 – The players perform the same dribbling sequence as in station 1, however, when they get to each cone they must perform 10 boxes (using the inside of both feet to move the ball from side to side). Again, encourage rapid foot movement so that the players can move onto the next cone as quickly as possible.
You can do this exercise individually or in pairs so that there is a little rest between each time the players go. After the players have spent some time at each station then they can move onto the next. Make sure you give your players a minute to recuperate before moving onto the next station.[wpsharely id="1886"][/wpsharely]
• The players must use both feet and all parts of the foot when dribbling.
• The turns done must be done at game speed as if getting away from a defender.
• The intensity and speed must be very high, which may make it appropriate to get your players competing against each other to see who can complete the exercise the quickest.
Create your own variations by changing the movements that the players do at each cone. You can even get your players thinking a little by changing the sequence of cones that they dribble to.
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