This conditioning article has been created by Gabriel Celante when he was running preseason training for BRASA – Brazilian Soccer Academy. This session helps to develop soccer specific endurance, agility, leg power, and shooting skills from different distances. This session can also be used for individual training.
Divide the field as showed in the diagram.
- Station A
- Station B
- Station C
- Four players in each station
- One Goalkeeper in each goal
- Players perform for four minutes before switching stations.
- Do a total of two full rotations.
- 30 seconds interval to rotate between the stations.
The players perform agility on the ladder, single leg zigzag jumps, shoot on goal from 15 meters, and sprint for 15 meters. Once it has been done, come back to the end of the line.
The players perform two footed forward jumps, agility on the ladder, shoot on goal from 20 meters, and sprint for 20 meters. Once it has been done, come back to the end of the line.
The players perform high knees sideways toward right hand side, two footed sideways jumps (6x), high knees sideways toward left hand side, shoot on goal from 25 meters, and sprint for 25 meters. Once it has been done, come back to the end of the line.
- Players perform only once in the station and then switch to the next station.
- Do a total of three full rotations.
- One minute interval resting – Do it again.
- Focus on jumping technique, quick feet, and body coordination.
- Hit the target (goal).
- Work hard.
- Ensure quality, even when tired.
By Gabriel Celante. Celante has worked at Ituano Futebol Clube and E.C. XV Piracicaba, two professional clubs in his native Brazil as a soccer conditioning specialist. Celante now works for BRASA (Brazilian Soccer Academy) in NJ.