By Alex Trukan
This practice is designed to develop players’ ability to accelerate over short distances as well as generate power when sprinting and competing for the ball. It also has change of direction element which challenges players’ agility. From the technical point of view, players mainly developing running with the ball skills. This practice also helps to get the players into the right habit of recovering back and chasing the attacker to win the ball back. The simplicity of its set-up makes it adaptable to different numbers as well as ability levels.
Set-Up and Directions
Organise a 20 x 20 yards square with a 2 x 2 box in the middle of it. Set up four gates, one on each side of the square, opposite each other. Divide the team into four groups, every group has a separate gate (starting position). Place one ball in the small box and prepare a sufficient supply to feed the balls in. A coach or spare player might choose to stand next to the box in order to supply the balls in.
On a coach’s signal, first player from two opposite groups starts sprinting towards the middle box. His aim is to get there before the player from the other square. This part of the practice is focused on explosive power and acceleration.
Whichever of the two players gets to the ball first, he gets it and tries to run with it back to the own gate. The opponent can try to chase him and get the ball off him to then dribble through the opposite gate. It is important that the ball is dribbled through the gate, not passed through it.
After those two players finish, the other two groups start. Working with 2 players on each gate provides appropriate work to rest ratios but numbers can be adapted to suit individual needs.
Timing
Each player should complete 4-6 repetitions in 1-2 series. The rest between repetitions is 1 minute and between series – 4 minutes.
Variations
- The ball can be passed to the next player on the gate (shorter work time)
- Increase/decrease the distance from the gate to the ball
- Player to touch the ball first wins
By Alex Trukan, Development Coach, Nottingham Forest
@AlexTrukan
