Recovery Runs to develop Explosive Power

By Alex Trukan

This practice is focused on developing explosiveness and maximal short to medium distance speed. This is based on utilising as big as possible chunk of ATP (energy stores) which can then produce maximal power. The larger the chunk is, the more energy can be produced as a result. The conditioning element is combined with crossing and finishing technical focus. From tactical point of view, the practice develops counter attacking elements: timing of runs off the ball, decision making when and where to cross the ball, as well as quick forward runs.

Set up and directions
Organise two goals opposite each other, approximately 60 yards apart. Set up one cone next to each goal, two cones in the middle of the area as well as two cones on the wings as shown on the diagram below. Cones will represent starting positions of players. One player should start on each of the four cones – two middle ones and two in wide areas. Rest of the players (between 2-3) should start on the cones next to each goal. These players should have one ball each. Organise goalkeepers in goals.

The practice starts with a player next to the goal passing the ball into the player in central area. Quality of the pass, movements off the ball (receiver) and communication should be emphasized.

Central player then looks to turn and play the ball into wide player. The player that started the practice and made the first pass becomes a defender and makes a recovery run. This should be started as soon as the first pass is made.

Player positioned in wide area receives the ball, dribbles forward and then looks to cross the ball into the penalty box. Recovering defender tries to clear the ball away from the penalty box. Attacking player looks to score. After one repetition, roles are rotated, defender becomes the attacker and attacker becomes a winger. The exercise is performed at the same time from both sides.

Each player should complete 4-6 repetitions as a recovering defender (player that makes a first pass). Rest period between repetitions should be 1 minute (other players working) and between series, 4 minutes.

- Increase/decrease distance between goals (recovery run should be 20-40 yards long to achieve conditioning outcomes)
- Two players make runs into the box (additional attacker)
- All passes have to be on the ground/above the ground

By Alex Trukan, Development Coach, Nottingham Forest - @AlexTrukan

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