By Alex Trukan
Starting speed is a physical quality that often makes the biggest visible difference in football games. Players able to accelerate over short distances and start the run powerfully gain immediate advantage over other players. That ability might be used in attack, for example when a striker makes a run past a defender or in defence when the defender tries to intercept the pass. This practice uses 1v1 scenario from a still ball which also develops the ability to use the upper body and tricks to get past the defender. It is great both from the attacking and defending point of view.
Set up and directions
Organise two four cones in a 1 x 4 yards rectangle in the middle of the area. Place a gate 15 yards from the rectangle, on both side of it. If possible, set up a small goal in behind the gate to aid motivation and provide an end product. Divide the team into pairs of one attacker and one defender.
The attacker tries to put the defender off balance by moving the ball between cones without crossing the line. The defender reacts appropriately, but he can’t cross the line to get the ball until the ball moves forwards.
When the opportunity to go forwards arises, the attacker should try to dribble/run through the defender, who will then try and win the ball back. Attacker should be patient but at the same time use every opportunity to break through.
The attacker scores points by dribbling through the gate and scoring into a small goal. If the defender wins the ball, he tries to attack the opposite gate. Duel should be performed at top speed. In order to increase competitiveness, points might be awarded for each goal.
Timing:
Duel should last up to 4 seconds and should be repeated 8-10 times in 2-4 series. The rest period between repetitions should be 30 seconds and between series 4 minutes.
Variations:
- Add a goalkeeper in goal to aid motivation
- Increase/decrease the distance between the starting point and a gate
Ball has to be still when starting (before breaking forwards)
By Alex Trukan, Development Coach, Nottingham Forest
@AlexTrukan
