Tag Archives for " strength "

0 Four Zone Game

By Alex Trukan

This game is a perfect option to challenge the players in tight 1v1 situations with the defender from the back. That will develop players’ strength, core stability, balance as well as agility to keep possession of the ball away from the defender and at the same time progress as a team onto opposition’s half and score. It is highly motivating and engaging game for almost all ability levels.

Set-Up and Directions

Set up a pitch of approximately 25x35 yards. Divide the pitch into four smaller areas. Place one goal on each end. Divide the team into two groups of five, organise goalkeepers in goals. Set every player on each team into different area, so in each of the

0 Reverse Goals Game to Develop Aerobic Power

By Alex Trukan

This game uses creative design to increase the amount of runs over medium and longer distances. The main aim from the physical perspective is to improve Aerobic Power, which in simpler terms aids recovery between high intensity efforts. Therefore, players will be able to perform more and higher quality actions. Apart from that, the game adds variety to the training and challenges players in new ways.

Set Up and Directions

Organise a pitch of approximately 30x40 yards. Divide it into two halves. Place two goals back to back in the centre of the pitch. Organise a team into two groups of 5 with one goalkeeper in each

1 Shielding Game for Strength and Skill

By Alex Trukan

The following practice is designed to develop upper body (core) and lower body strength. That can be used in and around the penalty box by the strikers holding the ball away from the opposition as well as in the own half of the pitch by the defenders. From the technical point of view, the practice focuses on defending position with the player pressurising from the back. The great thing about this exercise is that it can be adapted to different numbers as well as it’s a great fun.

Set-Up and Directions

Organise six cones as shown on the diagram below. Designate one player with the

2 Possession Game to Develop Strength

By Alex Trukan

This exercise is focused on developing functional strength to improve individual ball possession skills under pressure. That will help the players to stay on the ball for longer periods of time if needed and be confident in manipulating the ball when pressurised and doubled up. From the conditioning perspective, the practice develops both upper and lower body strength as well as strengthens the core. It also contains an element of acceleration over short distances.

Set-Up and Directions

Set up a square of approximately 15x15 yards. In the middle of each side of the square, place a bigger cone. Divide the players into pairs. Each pair should take a position on each of the

3 Individual Possession Square

By Alex Trukan

From the conditioning point of view, this exercise is aimed at developing physical strength and power. Individual challenging for the ball included in this practice forces an attacker to shield and protect the ball what develops his physical abilities. In addition to that, technical side is developed through ball manipulation and control in tight areas under pressure.

Set-Up and Directions

Organise a square of approximately 15 x 15 yards (area should be adapted to the group characteristics). Five players with one ball each start inside the square. Four defenders, without the ball start outside the square, one on each side. Number of players is flexible, however, there should be one defender less than attackers.

On the coach’s signal, defenders come inside the

0 Strength and Speed in 1v1 Possession

By Alex Trukan

This exercise is focused on speed and strength in individual possession scenario. Physical components developed in this practice improve the ability to keep the ball under pressure of the opponent. This is integrated with dribbling and ball manipulation skills.

Set up and directions
Organise a square suitable for players’ abilities and baseline fitness level. Half of the players with one ball each start in the inner area of the grid, while second group spreads around the square as shown on the diagram. On the coach’s signal, outside players run into the middle of the square and try to get into possession of the ball. Inside players’ task is to keep possession until the next signal of the coach. The exercise is suitable for flexible amount of players and almost every age group!

As mentioned previously, on the coach’s signal, outside players try to get into possession of the ball. If they do so, player who has lost possession tries

0 Goalkeeper Exercise For Strength and Balance

By Lawrence Fine, Author of the FineSoccer Coaching Bible.

Welcome to the Goalkeeping Newsletter. Today’s featured activity works on strength, balance, catching and a little bit of fitness.

Start with a keeper and a server 10 yards apart. The server has a ball in his hands.

For a one minute period the server volleys balls to the keeper who catches and then

1 Combining Strength Endurance With Technical Training

Developing whole body strength is essential for peak performance in soccer. How effective you are at shielding the ball from an opposing defender, getting up quickly from a fallen position and constantly withstanding shoulder to shoulder and other physical contact will depend on your whole body strength. Increased whole body strength also improves your ability to perform explosive movements such as jumping and sprinting that play a key role in soccer.

Strength for soccer can be categorized into three main types: basic strength, maximum strength, and strength endurance.  Building basic strength is a precursor to developing maximum strength and strength endurance, and should be a focus of the early part the off-season. Maximum strength refers to the ability of a muscle or muscle group to produce the greatest amount of force. Training for maximum strength should only be done by well-trained and experienced players and is not necessary for all levels of play. Strength endurance refers to your muscles' ability to produce force over an extended period of time. Increasing strength endurance will improve the overall work capacity in your players and is very important for soccer, which involves continuous activity over a 90-minute (less for younger players) period. In this article we will focus on basic strength and strength endurance.

Contrary to what many coaches believe, developing basic strength and strength endurance do not require weights or fancy gym equipment. Doing body weight exercises such as push-ups, squats and lunges can be just as effective. Importantly, these exercises can be