By Anthony Hazelwood
The following activity triggers players to perform a speed reaction activity. It includes starting reactions and a progressive linear sprinting action to the ball. The metabolic training adaptations are meant for speed production. The time of action for each repetition should be around 5 to 7 seconds’ max, making it alactic, and the resting period for each athlete after each action should be around 50 - 60 seconds. The reason for the resting period being greater in an amount in comparison to the intensive action is to promote complete recovery before commencing the following action. Therefore, not fatiguing the athlete and having them perform their action at maximal level. It’s important in this activity to keep points for every teams. Competition levels arise when there is more to play for.
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: 40 x 20
Total Activity Time: 12 Minutes.
Sets: 1.
Action Time: 5 – 7 seconds.
Recovery Interval Time between Action Time: 50 - 60 seconds (also depends on the number of players.)
Action Repetition: 12 - 15 reps per player.
Intensity: High.
Objectives:
• Tactical: Reactive speed actions to beat opponent to score.
• Fitness: Reaction and Speed Muscle Contraction.
• Technique: Proper fitness and off/on the ball execution/techniques.
• Mental-Emotional: Players fully engaged and concentration is high.
• Concentration Level: High.
Setup:
• One small goal and two different cones are place 35 yds. away from each other.
• The pair of different colored cones are 5 yards away from each other.
• Two lines of players are set up on the field as shown in the diagram above.
• Initially, the first two players between the cones are waiting to hear the coach’s command.
• As the players set, the coach will yell the sequence of color cones (Yellow, Blue!).
• Once the players here the signal, they will shuffle to touch the proper cones, and then their teammates will send the ball out.
• Once this is done they sprint and try to score first.
• If both players score, then the first player to do it wins the point.
• As an alternative: On coach’s command, the players will perform a figure 8 around the cones and then sprint to shoot.
Coaching Points:
• Attentiveness during start for proper speed reactions.
• Make sure to have players on toes, activated and ready to go.
• Aggressiveness to win the ball.
• Proper technique to shoot on goal.
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.
