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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By Alex Trukan This practice is designed to develop player’s ability to maintain speed and power of actions throughout the whole game. That is a crucial component of physicality as often the last minutes of the game is the time when the opposition is weakened and more disorganised. That is why, increasing players’ ability to
Continue readingBy Alex Trukan
This exercise combines tactical theme of counter attacking from the middle areas with conditioning emphasis on speed endurance. Physical side of transition from defence to attack is based on quick reaction and forward runs both with and without the ball. Focus on speed endurance will enable players to sustain the quality of each counter attack throughout the whole match.
Set up and directions
Set up a 30x40 m. rectangle around the middle area of the pitch. Divide the team into 2 groups of 4 players and organise additional 3 neutral players. Place the goalkeeper in the goal. Team in possession tries to play the ball between two wide neutral players (1 point if the ball is played from one side to another using middle players), and into deep lying neutral player (2 points). That creates realistic scenario of possession for penetration. Defending team is trying to gain possession, at the same time preventing attacking team from scoring.
As soon as the defending team gets in possession, their aim is to
Continue readingBy Alex Trukan
This practice combines multiple 1v1 situations with the physical component of Anaerobic Endurance. The organisation of the exercise allows many repetitions of maximal intensity efforts, what is aimed to improve the ability of the body to sustain high quality (speed and strength) actions throughout the whole match. Competitive format of this practice aids motivation and doesn't require much concurrent involvement of the coach. Ideally, this 1v1 circuit is designed for 8 players and a goalkeeper, however it can be adapted to suit other numbers as well.
Set up and directions:
Organize an area of two penalty box sizes. Set up two full sized goals on the opposite sides, facing each other. There should be one goalkeeper in each goal. Divide the team into pairs. Starting positions as shown on diagram. Assistant coach or player from the group behind is required to pass the ball into the area.
The practice starts as the ball is played into the area, between two players. The ball should be passed at the
Continue readingBy Alex Trukan
This exercise is focused on developing dribbling and decision-making skills altogether with Anaerobic Endurance. Games containing 2v1 scenarios can be used as a progression to 1v1 situations. That places additional demand on players: decision making – dribble or pass? The organisation of this practice allows players to develop physical component of Anaerobic Endurance. That ability is responsible for producing high quality (speed and strength) actions throughout the whole match.
Set up and directions:
Set up a rectangle of 30x15 m., divide it into three areas as shown on the diagram. Organise the team into groups of two players. On one rectangle, there should be three pairs practicing. Two pairs start on the cones opposite to each other, while third pair stays in the middle: each player between two middle cones. There is one ball needed for a group, however, additional balls should be ready around the area.
The game starts on the first touch of the player with the ball - he can either
Continue readingBy Alex Trukan
This Conditioned Game is designed to improve Anaerobic Endurance needed to sustain high intensity actions. The type of the practice ensures high engagement and effort from players. In opposite to technique and skill type activities, this practice has more football context, what makes players understand the relevance of it.
Set up and directions
Set up a pitch with two goals and dimensions of 30x40 yards. Organise two teams of 9 players (8+goalkeeper). Four players from each team should be positioned inside the playing area, while another four should stay outside the area on the attacking half (2 next to the goal from each side, 2 on the opposite touchlines). Inside players can use their teammates positioned outside but they in turn can only use 1 touch to play back and they can’t score. There are no corners (goalkeeper starts from a goal kick). After the goal is scored, the game starts from the goalkeeper as well. Players should be encouraged to reset the game very quickly. Number of players used can be varied but that should reflect dimensions used.
As we can see on the diagram below, outside players can only
By Alex Trukan
Passing is recognised as one of the core skills in football. This pattern practice focuses on improving this component altogether with anaerobic endurance. That will enable players to sustain the quality of actions throughout the whole match.
Set up and directions:
Organise four cones (2 cones and 2 markers) 20-25 yards apart from each other diagonally as shown on the diagram. Divide players into two groups and set one group on one marker and the second group on the opposite marker. Only one ball will be used in the practice but min. of 4 balls should be placed around and supplied immediately when needed. The practice starts as the first player passes the ball to the opposite group.
After the pass is made, opposite player plays the ball back (one or two touches) and the game continues. Player who has made a pass sprints to
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
Continue readingBy Alex Trukan
The exercise is focused on improving speed endurance and ball control. Enhancing speed endurance by increasing the capacity of phosphate energy system will enable the players to make explosive actions even in the final parts of the match. This practice can be done with various number of players and modifications. It is also convenient to use half circle as an area to work in.
Set up and directions
The exercise is set up as shown below. Half of the players is positioned outside the grid with one ball each, while the second half is inside the area. Inside players show up to receive the ball, play one-touch back (can be modified) and sprint in the opposite direction over 5 meters. That should be done with maximal effort. Players repeat this action every 10 seconds. After 6-10 repetitions, players should rest actively (juggling/slow pace ball manipulation etc. ) for 4-6 mins. The exercise should contain 2-4 sets. Afterwards, outside players should swap positions with inside players.
Delivery of the ball should be varied. It can be both ground and aerial. Outside players can challenge inside players by
Continue readingBy Ioakim Ioakim
This is an amazing exercise to improve the players speed in all of its forms (reaction speed, maximum speed, speed endurance, fast decision making and finishing. It is fun and they will love it.
Set up and instructions
Create a 20x10 meters area and place 8 colourful cones on the side lines every 5 meters (use max 4 colours) next to each cone place a ball. Place two goal posts and the players standing on the side of them, you, as a coach pick a spot that you can monitor the exercise best (Figure 1).
The exercise starts when the coach shouts a colour, then the attacking player runs for the ball that is placed next to that cone. At the same moment the defender
Continue readingBy Jebreel Bubtana
This exercise will work on your player’s first touch into space and give and goes, which along with short sprints will work on your player’s aerobic endurance.
Set up and directions:
Set up the field as shown in figure 1 with a 15x15 yard square, 3 players and 1 ball.
The player with the ball passes to their teammate in front of them and follow their pass. The player receiving the ball now takes
Continue readingBy Jebreel Bubtana
This is a fun way to have your players compete against each other whilst working on their endurance.
Set up the field as shown below with the cones in a zigzag shape all the way to the edge of the 18-yard box (figure 1).
The players at the front of each line race against each other to the edge of the 18-yard box by touching each cone in the zigzag with their hand (figure 2). As they make it to the to the last cone, the coach will
Continue readingBy Jebreel Bubtana
This exercise can be used as a warm up for most of your sessions as it gets the players working on their endurance whilst maximizing the number of touches that they have on the ball.
Set up the field as shown below in figure 1. Each player will need a ball and they start off by dribbling around anywhere in the area.
The coach will then use numbers as instructions for the players as follows:
Number 1 – ten toe taps
Number 2 – ten
By Jebreel Bubtana
This is a great exercise to use during pre season training as it gets your players working very hard. You can also use this to get your players competing against each other.
There are 3 stations to set up as shown below with the cones being placed 5 yards apart (figure 1).
Station 1 – The players dribble to the first cone, turn and then dribble back to the start as quick as they can. This sequence is repeated with the second and third cone. The players must be encouraged
Continue readingBy Jebreel Bubtana
This dribbling challenge is a great way to have your players work on different dribbling techniques, whilst working on their endurance. The objective is to complete the challenge with 5 soccer balls as quickly as possible. Set up your field as shown below (figure 1).
There are 4 stations that your player/players must complete before getting the next ball and going again.
Station 1 – Dribble in and out of the cones using the inside and outside of both right and left foot. It is important that the player
Continue readingBy Jebreel Bubtana
This is a great exercise to use to work on first touch and develop your player's endurance levels. I have used 10 players in this exercise as an example; however the numbers can be modified depending on the size of your squad. The exercise starts with 5 players on the outside of the area with a ball each and the other 5 players in the middle of the area without a ball (figure 1).
The players in the middle run towards the outside players and when they are around 5 yards away, the ball will be passed to them by
Continue readingBy Jebreel Bubtana
This exercise works on first touch with different parts of the body as well as agility, coordination and conditioning, which is great way to start your pre-season training.
There are 3 different stations as shown below (figure 1), with players spending 4 minutes working before switching with the feeder and then moving on to the next station.
Station 1:
The player must run through the ladder placing both feet in the gaps of the ladder, after this is done they must sprint to the feeder who will be holding the ball out in
By Jebreel Bubtana
This exercise is a great way to work on your player’s first touch at different heights and making sure that technique does not suffer as they get tired.
This exercise starts with a 4x4 yard box and one ball between two players as shown below (figure 1). One player will start with the ball in their hands and the other player will do all of the work for 1 minute.
The player without the ball shuffles to
Continue readingBy Jebreel Bubtana, BRASA, Brazilian Soccer Academy
This article works on the anaerobic endurance of the right or left back in an attacking situation. Overlapping is something that is extremely important for a right or left back to be able to do because their role is not only to defend, but also to attack when the opportunity arises. Figure 1 below shows the set-up of the exercise.
A 10x10 square is set up around 25 yards from the end line out on the right hand side of the field and. This is where the exercise will start
Continue readingBy Jebreel Bubtana, BRASA, Brazilian Soccer Academy
This exercise starts with 3 attackers in a large triangle shape around 25 yards out from goal and 2 defenders that start either side of the goal (figure 1). The idea of this exercise is to get the defenders working as hard as possible, which is why they are in a numbers down situation. To keep this exercise at a high intensity, make sure that there are a number of balls ready for the defenders to pass into the attackers. This will speed up the exercise and keep the defenders working at maximum intensity. This also puts the attackers and defenders in a real situation that they are likely to face in a game. Award the defenders points for stopping the attackers from scoring a goal, this will provide them with an incentive to work hard, especially for the younger age groups.
The defenders start with the ball and pass the ball to one of the attackers. Make sure that the defenders
Continue readingBy Jebreel Bubtana, BRASA, Brazilian Soccer Academy
This week’s exercise is designed to simulate a breakaway with a defender sprinting back to stop the attacker from scoring. This is a great exercise as not only does it work on the anaerobic fitness of the defenders but it is also a situation that the defender is very likely to face at some point during scrimmages or games. It is important to add an incentive for the defender in this exercise as they have to work very hard in this.
Set up and directions:
The attacker starts 40 yards away from goal with a ball and the defender starts 10 yards further back to the left or right of the attacker. You will also need someone in goal. The distances suggested can be modified depending on the ages of the players. For younger players, you can bring the distance in closer to goal and for older players you can push the starting point of the attacker to the halfway line, again with the defender starting 10 yards further back than the attacker (figure 1).
The exercise starts as soon as the attacker touches the ball. This is the cue for the defender to start
Continue readingBy 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
Continue readingBy Justin Cresser Author of Total Soccer Conditioning: A Ball Orientated Approach
Today’s activity is one that I routinely use as a warm-up routine and to keep my players technically sharp. However, I recently modified the format of the exercise to focus on anaerobic endurance and agility. The great thing about this exercise is that you can vary the technical element in several ways to touch on a variety of skills. Another benefit is that it involves all players at the same time.
Set-up and Directions:
Divide your players into groups of two. Each pair will need a ball. For each group; have the player with the ball stand on edge of the 18 yard box with the ball in their hands. The partner of this player should stand at a small cone placed 10 yards away. Both players should in a straight line facing each other (Figure 1). Ensure each group is separated by about 3 to 4 yards.
Play begins with the players standing by the cones sprinting towards their partner on the
Continue readingBy Justin Cresser Welcome to the July-August issue of Coaching Soccer Conditioning’s Soccer Science; where we present the latest findings from Sports Science research in soccer, and discuss how these findings may influence the way we train we our players. ARTICLE TITLE: Today’s featured article is entitled: ‘Effect of Additional Speed-Endurance Training on Performance and
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