By Anthony Hazelwood
The following practice is a soccer specific, small sided and muscle tension training activity geared towards strengthening the player’s muscles and increasing their anaerobic capacity. Players are placed in their functional areas and will perform repetitive soccer specific and muscle tension movements in a functional 1-4-3-3 formation.
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 activity time, the rest, the types of actions used and the weekly periodization of the activity.
To add, 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 adaptations will enhance their real time game performances on a physical, emotional, conscious and subconscious mental level.
Area Size: Full Pitch
Duration: 16 Minutes
Intervals: 8
First Part - Activity Time: 1 minute
Second Part - Activity Time: 15 seconds
Total Activity Time: 1 minute and 15 seconds
Rest between Total Activity Time: 45 Seconds
Objectives
- Tactical: Functional and positional specific defensive and transitional decision making actions.
- Fitness: Increase anaerobic capacity by performing repetitive functional muscle strengthening movements.
- Technique: Proper fitness and off/on the ball execution/technique.
- Mental-Emotional: Players are fully engaged and intention of actions are high paced.
- Concentration Level: High
Set-Up
- Seven sectors or zones are created on the field.
- Each section is created for players to execute a position specific strength training activity and all activities are performed at the same time.
- The first initial minute is performed by repeating the same activity in each sector assigned to players.
- Progressively, the last 15 seconds are dedicated to the second portion of the activity where a transition to attack commences.
- To start the attacking transition portion, after the completed minute, on the coach’s command he/she will throw a ball into the middle of the field and yell transition!
- The team in a 1-4-3-3 will leave their assigned sectors and transition to attack and perform a shadow play activity (11 vs. 0).
- The team must complete the shadow play with a shot on goal in under 15 seconds.
- The passing patterns are up to the coach and their ideas of the game.
- Return by jogging to start and begin after 45 second rest (jogging back to start is included in rest).
- It is important to note that coaching points should be made during rest periods and/or throughout the activity itself without stoppages. By freezing the activity and having players exist in a static state, it will interfere with the fitness portion of the activity and is highly not recommended.
Execution
The Fullbacks (Section A and B): 1 vs. 1 score by dribbling over the line activity: Hurdles.
Area size: 12 yd. x 8 yd.
Intervals: 8.
Activity time – First part: 1 minute.
Rest between total activity time (first and second part): 45 Seconds.
Intensity: High.
The Fullback begins by:
- Jumping over hurdles.
- Sprint to ball.
- Pass ball to opponent.
- Play a 1 vs. 1 over the line activity.
- Attacker looks to beat defender by dribbling over opponent’s end line.
- Defender looks to win ball and dribble over opponent’s end line to score a point.
- Jog back to start and repeat (Continuous).
Coaching Points
High intensive fitness actions, quick defensive sprints towards attacker to become first defender. Proper arm distance from attacker and bait towards their weak foot/side for winning battles. Eye on the ball, proper defensive stance. Go after the ball when attacker does not have full control of it.
The Center Backs (Section C): Two Center Backs vs. One Opponent FW.
Area Size: 18 yd. x 44 yd. (GK Box).
Intervals: 8.
Activity Time – First Part: 1 minute.
Rest between complete activity time (first and second part): 45 Seconds.
Intensity: High.
- The coach (resting teammate if needed) has a set of soccer balls and begins to throw air or ground balls into the player’s vicinity.
- The CB’S look to win the ball thrown by the coach by passing or heading it back to receive a point.
- The opponent FW #9 looks to win the ball to turn and shoot on goal.
- Keepers may be used as needed.
- Go back to start position and repeat (continuous).
Coaching Points
Defensive anticipation from defenders, proper body position to win unpredictable soccer ball battles and communication between defenders. Emotional and mental energy level is high and intense. Headers must be headed back to coach away and at height (chest high) if looking for defensive clearances. It would be beneficial to see players perform a high number of jumps and eccentric movements.
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.
