Tag Archives for " aerobic "

7v2 Possession Game to develop Aerobic Endurance

By Alex Trukan Improving aerobic endurance improves the oxygen supply to muscles what will help with sustaining exercise. Aerobic endurance is a fundamental quality for further development of conditioning elements such as speed, strength or power. This practice helps to develop players’ ability to maintain quantity of actions throughout the whole game (aerobic endurance). These

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7v7+2 Man Marking Game and Aerobic Capacity

By Alex Trukan From the conditioning point of view, this practice is focused on improving aerobic capacity. This is a fundamental physical quality needed to develop all the other conditioning elements. The main role of aerobic capacity is to deliver a proper supply of oxygen into muscles. This mainly happens through improvements made in lung

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Dribbling 5 v 5 Small-Sided Game

By Alex Trukan This game is developed to improve players’ aerobic power, an ability which serves as a fundament of other conditioning components as well as aids player’s ability to recover quickly and efficiently improving recovery capacity. From the technical point of view, it focuses on dribbling and decision making when to dribble and when

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Overload Possession Game to Develop Aerobic Endurance

By Alex Trukan The following practice is focused on developing endurance to maintain high quantity of actions throughout the whole game. This physical component is fundamental to develop any other conditioning characteristics and is important in aiding and speeding up the recovery process. That is achieved in a simple to organise possession game which can

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Switching Play Possession Game

By Alex Trukan The Switching Play Possession Game is highly engaging and high intensity game aimed mainly at more advanced players of higher ability. It helps to develop power to recover what helps in producing anaerobic actions more often. The practice strengthens aerobic energy system which generally acts as a platform to all football actions.

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Aerobic Passing Game

By Alex Trukan

This practice have multiple outcomes in the technical corner including passing, receiving as well as movement off the ball. In addition to that, it develops the capacity of the body to recover quickly, what will lead to producing more high intensity actions throughout the game. That happens due to development of aerobic energy system. The practice can be well adapted to different age groups, number of players and ability levels.

Set up and directions

Set a square of approximately 15 x 15 yards, then further divide it into four smaller squares by putting a cone in the middle of it. Organise a group of players inside the

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Running with the Ball and Anaerobic Endurance

By Alex Trukan

This practice is based on developing an ability for repeated and regular high intensity efforts. That is achieved in a technical practice combining elements of running with the ball, passing and acceleration off the ball. It can also be used as a part of tactical programme focused on developing counter attack and transition play. Ideal number for this practice is between 8 to 10 as it then automatically manages work to rest periods.

Set Up and Directions

Organise two channels of 15-30 yards. Place two gates between them as shown on the diagram below. Divide the players into two groups and place each group at the

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5v5+2 Possession Game With Four End Zones

By Alex Trukan The possession game 5v5+2 with four end zones has multiple outcomes important for player development. From the technical and tactical perspective, it can be used to develop passing, support, creating space and transition concepts. Looking from the physical point of view, presented game is aimed at improving aerobic capacity needed to maintain

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3v2 Game with Aerobic Power

By Alex Trukan

This exercise is focused on developing aerobic power in 3v2 transition scenario. The aim from the physical point of view is to improve players’ power to recover, what in turn leads to producing more actions throughout the whole match. Dynamic counter-attack scenario ensures maximal concentration and commitment.

Set up and directions:
Set up two full sized goals 50-60 m. apart. Divide the team into attackers and defenders and further divide attackers into two groups (one starting behind the goal and one in the middle of the pitch). Two goalkeepers should be positioned in goals. Organize min. 8-10 balls in the goal positioned on half-way line.


The game starts with the goalkeeper (in the goal on the half-way line) playing the ball into striker. At the same time, two

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Possession Game to Develop Aerobic Power

By Alex Trukan

The following practice is aimed at developing the ability to sustain many actions throughout the whole match. In example, that will enable players to produce the same amount of sprints in the first as well as last 15 minutes of the game. In addition, that is achieved in possession game, what increases the motivation of the players and links physical focus with technical and tactical content.

Set up and directions:
Set up a square of 30-40 m. depending on the ability as well as number of players. Organise min. 6 little gates in the middle of the square as shown on the diagram. Divide the group into two teams of 5 players. To score a point, a team should pass the ball through a small gate. The team with more points wins the game.


Method of scoring points in this exercise requires constant support in front and in behind the ball. After single point is scored, the game

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Aerobic Power in 5v5 Small Sided Game

By Alex Trukan

The exercise is focused on improving Aerobic Power. This physical component helps in recovering more efficiently and quickly after high intensity, anaerobic actions. Therefore, it helps to maintain quantity of explosive efforts of the players throughout the whole match. In more detail, it aids supplementation of high quality oxygen to lungs and muscles by improving circulation (more red blood cells and stronger heart) and ventilation (better lung capacity).

That is achieved in 5v5 Small Sided Game which is known as highly effective tool for improving tactical, technical as well as physical components. Small Sided Games ensure high motivation of players, enjoyment and competitiveness. In addition, this practice is strongly related to 11v11 soccer format as it includes all relevant components of it (opponent, direction, goals, attacking/defending/transition etc.).

Set up and directions:
Organise a pitch of approximately 30x40 yards (depending on base fitness level: bigger pitch-bigger volume/lower intensity) with one goal on each side. Divide players into two teams of 5. Normal soccer rules apply. Encourage competition, i.e. the team that loses the game takes the equipment out of the pitch.


As a basic progression to increase perceptual and physical demands, divide the pitch into two halves and set the condition that

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Aerobic endurance in possession game 2v2+4

By Alex Trukan

This exercise is focused on improving aerobic endurance. Developing this physical component will enable the players to maintain high quantity of actions throughout the whole match. In addition to that, it includes technical content such as passing, receiving, support and transition.

Set up and directions

Organise a square of 15-20x15-20m. Divide the group into two teams of 4. Two players from each team should position themselves behind the opposite sides. Another two players should stay inside the square. The practice is 2v2 possession game with 4 lay-off players. The attacking team’s (black) objective is to transfer the ball from one side to another (opposite). They can also use 2 yellow lay off players positioned sideways. If the defending team (yellow) gains possession, they score in the same principle, but using yellow players as a targets and black players positioned outside as a lay-off players. This exercise can also be done using 10 or 12 players but in that case the area should be bigger. If the ball goes out of play, supply next ball immediately.


Upon receiving the ball from the target player, two players inside should

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Passing Combinations and Aerobic Fitness

By Jebreel Bubtana

The following exercise and progression will work on your player’s aerobic fitness whilst using a ball. It is important to incorporate the ball into fitness exercises, as this will ensure that your players are working on their technique as well as their fitness during exercises.

Set up the field as shown below in figure 1 in a 30x30 yard area. Depending on the age of your team, you can make the area smaller. The gates made by the discs are 5 yards apart. You will also need to split your team into four groups, with each group having one ball.


The idea with this exercise is that all 4 groups link together with passing in an anti clockwise direction. The exercise starts with the player who is

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1v1's With a Conditioning Element

By Jebreel Bubtana

This exercise is a great way to have your players work hard and have fun at the same time. This helps to develop aerobic and anaerobic fitness as it involves many short sprints and changes of direction as well as recovering as a defender.
Split your team into groups of 3 and set up the field as shown below in figure 1.

Continuous 1v1  - 1

The attacker starts with the ball must score in either of the two gates at the

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Anaerobic Endurance Whilst Working on Passing and Moving

By Jebreel Bubtana, BRASA, Brazilian Soccer Academy

I use this regularly during my warm up not only to work on my player’s fitness but also to get them passing and moving, getting them in the right frame of mind at the start of a practice. Sprinting over short distances is seen constantly during a game of soccer and this exercise works on this as well as the passing technique of your team.

Set up and directions:
Set up an area 15 x 15 yards with 4 cones in the corners. You will need 4 players per square with 1 ball (figure 1). You can set this up multiple times depending on your squad size.

The exercise is a simple passing and moving exercise in the square but after every pass, the player who passes the ball must

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Developing Anaerobic Endurance and Finishing Skills with a Simple 2 v 2 v 2 Small-Sided Game

By Justin Cresser Author of Total Soccer Conditioning: A Ball Orientated Approach

I was speaking to a coach earlier in the season and he said his team was playing really well but was having problems finishing. I thought to myself: “that’s a problem for so many teams”. Over the past few weeks I have been to, and analyzed, several games, and finishing really does seem to be a problem for so many teams. I have seen some spectacular displays of dribbling and combination play, but the players just can’t seem to get the ball into the back of the net.

In today’s exercise we will address the above problem with a simple 2 v 2 v 2 small-sided game that focuses on finishing. As with any other technique or skill, I believe the key to improving your player’s ability to finish is repetition. The format and structure of the exercise also allows your players to develop their anaerobic capacity. This is an excellent activity to use during the competitive season when match-preparation takes a high priority.

Set-up and Directions:

Divide your players into two groups of 6 players and then further divide each group into three teams of two. Make certain to give each team of two a different colour shirt. Set up a grid 40 yards long and 25 yards wide with a regular-sized goal (or large net) at both ends of the grid. There should be a goalkeeper in each net. One group of 6 plays at a time. The coach should stand on one of the sidelines with a large supply of balls (Figure 1).

Play is initiated with the coach playing a ball into any of the six players. It is each team for themselves. Players can score on either

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Using a Dribbling, Passing and Receiving Drill to Develop Aerobic Endurance

By Justin Cresser

Today’s activity is a simple exercise that develops Aerobic Endurance while working on dribbling, passing and receiving techniques. One of the good things about this drill is that it can also be used as a warm-up routine. If you do decide to use it as a warm-up activity, ensure that you incorporate dynamic stretches for the major muscle groups (hamstrings, quadriceps, etc.) during the rest periods between repetitions.

This activity uses the space between the halfway line and the top of the 18-yard box for the playing area. Divide your squad into two equal groups. Lay out several cones (the number of cones will be equal to the number of players in each group) across the playing area at random. However, each cone should be at least 10 to 15 yards from the nearest cone. For the purpose of this article, let us assume each group has 6 players; we have therefore placed 6 cones across the playing area.

Have all the players in one group stand inside the centre circle with a ball each.  Have each player in the second group stand behind a different cone (Figure 1).

When ready, direct the players in the centre circle to dribble at speed towards

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Improving Dribbling and Shooting Technique while Developing Aerobic Capacity

By Justin Cresser

After coaching youth soccer for several years, I have observed that shooting from distance is one technique young players frequently have problems with. Players tend to either drag their shots wide, or shoot way over the bar. Like all components of the game, developing good shooting technique requires repetition. However, we frequently observe shooting exercises that have long lines with players waiting to shoot on net; and most coaches will agree that long lines and waiting times are two things we try our best to avoid during training sessions.

Today’s activity is a shooting exercise that circumvents the problem of long lines and standing around by incorporating a dribbling component. The format of the exercise also allows you to simultaneously develop the aerobic capacity of your players. We also include a section that targets speed dribbling and receiving technique.

Set-up and Directions
This activity uses just over half of a regular-sized soccer field for the playing area.  Place (or set up with flags or cones) a regular-sized goal on the bottom

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Developing Aerobic Endurance and Dribbling Skills

By Justin Cresser

Soccer involves performing repeated high intensity actions over the course of a 90 minute (less for younger players) game.  A high level of aerobic endurance is therefore required by soccer players as this component of conditioning aids in recovering from these high intensity actions, and prevents a decrease in technical performance that occurs with fatigue.

One of the best methods to improve aerobic endurance is interval training, a form of cardiovascular training that involves performing short periods of high intensity work interspersed with work periods of lower intensity.

Consider the following dribbling activity, which uses the interval training format, to enhance the aerobic capacity of your players.

Set up 8 to 10 small cones, 5 yards apart, 15 to 20 yards from the top of one penalty area. Give each player a ball and instruct them to dribble around inside the playing area using small touches while keeping their heads up (Figure 1). They are not allowed to go outside the penalty box and they must always be moving.

After 90 seconds, have all players dribble as fast as possible, but

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Small-Sided Game With Aerobic Conditioning

Here is an aerobic activity incorporated into a small sided scrimmage.

This is a 5 v 5 game plus keepers on a field 36 yards lone and 44 yards wide.  There is a full sized goal on each endline.  There are 3 cones 5 yards outside of each sideline.

A server starts with balls around midfield and calls “go”.  Upon hearing “go” each field player must sprint around the

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Preseason Conditioning

As August approaches many teams in the Midwest United States are starting their preseason program, including my U12 girls. At this age I think it’s important for the kids to have a break during the summer months and have time to just be a kid. This makes preseason even more important because I need to

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