By Alex Trukan
The presented exercise is focused on improving Aerobic Power, a physical quality essential for quicker recovery between high intensity efforts, which is possible due to the better oxygen supply to the working muscles. In addition to that, this practice also develops passing, creating space and movement in order to maintain possession.
Set-Up and Directions
Organise a square of approximately 30 x30. Divide the team into three groups of four. One neutral group stays outside the square, while two groups compete against each other inside the area.
The aim of the black team in possession is to make 10 passes in order to score one point. If the yellow team wins the ball, their aim is the same. Red players support the team in possession.
As we can see on the diagram below, if the yellow team wins the ball, they try to make ten passes. The team that scores more points, wins the game.
As a progression, four small sized goals can be added. The team that wins possession can decide whether to score in any of the goals immediately or maintain possession and score a point by making 10 passes.
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Timing:
The exercise should last 4-8 minutes and be repeated 4-6 times with 2 minutes breaks in between.
Variations:
- Outside players allowed only one-touch
- Score in a small sized goal after winning the possession
- 3v3+3/5v5+5
By Alex Trukan, Development Coach, Nottingham Forest
