Tag Archives for " Trukan "

1 Running With the Ball and Shooting to Develop Anaerobic Power

By Alex Trukan

The exercise is focused on improving anaerobic power in counter-attack scenario. This physical component is required to produce actions on high speed and strength. One of the examples of such scenario include 1v1 against the goalkeeper with a defender chasing from the back. Simple organisation and competitiveness of this practice makes it easy to understand and engaging.

Set up and directions:
Set up cones as on diagram. Organize two groups: attackers and defenders. First attacker starts between two red markers. All defenders have one ball each. Goalkeeper is positioned in the goal. Allow relatively big space to run with the ball (depending on players’ characteristics).

The practice starts with the first defender playing the ball to attacker positioned between

9 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

0 Passing Practice in Fours For Conditioning

By Alex Trukan

The passing practice in fours can be modified and used to develop multiple conditioning outcomes. Modification of this exercise shown below is focused on developing speed and agility. This physical component is required in 1v1 situations, during transition phase as well as in scoring and finishing scenarios.

Set up and directions:
Organize number (3) of rectangles as shown on the diagram, depending on the quantity of players. Divide players into groups of four, with each group having two balls. One player should be placed on each end of the rectangle and two players in the middle.

The simplest variation of this game requires middle players to show up for a pass, ask for a ball, play one-touch pass back to the outside player and

1 1v1 Circuit focused on Anaerobic Endurance

By 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

0 Continuous 2v1 to Develop Anaerobic Endurance

By 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

0 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

1 Speed in Shooting Practice

By Alex Trukan

This practice is focused on improving speed. This component can be divided into: maximal speed, acceleration speed, change of direction speed and deceleration speed. Some of these are required more than others. In soccer, sprints up to 5 meters and changes of direction are the most common and often define whether the goal is scored or not. Speed training requires big load on phosphate system over short period of time. That is why, it focuses on improving the ability of using more ATP from phosphate energy system (fuel) what means more power and speed in actions on the pitch.

Presented exercise includes the most important components of speed for soccer such as acceleration and change of direction speed both with and without the ball. That is combined with shooting practice which helps players to understand in which context speed can be required. In addition, it is highly motivating and engaging practice for most of the groups. This exercise can be used with different number of players and on various levels.

Set up and directions:
Organize two goals, four cones and two markers as on diagram. Dimensions of the middle square should be 3-5 m., while distance to the goal should be 10-15 m. Divide the team into two groups of 3-4 players. Every player should have the ball. Organize one goalkeeper in each goal. Two groups start the exercise at the same time. The ball is played horizontally alongside the goal. After that, players who passed the ball, run to the ball played by the other group and shoot on goal. Afterwards, players take the ball and join back of the opposite group. Exercise continues until signal from the coach. In this basic format of the exercise, acceleration to the ball before shot is crucial.

Players can also pass the ball vertically and run alongside the goal to the ball played by the opposite group. That will increase the

0 1v1 situations and Anaerobic Power

By Alex Trukan

This exercise is focused on developing Anaerobic Power in one of the variations of 1v1 situation. Organisation of the practice encourages players to dribble, shoot and change direction on the maximum intensity.

Set up and directions
Set up a 30x40 yards area with one goal, 4 cones and 3 markers as shown on the diagram below. Width of each goal to dribble through should be 4 yards, while the distance between each marker should be between 8 to 12 yards. One player (defender) starts on the marker between two goals, one player on the middle marker and the rest of the players on the marker furthest away from the full-sized goal. Each player from that group should have one ball. The game starts as the player from that group passes the ball into the middle player. The defender becomes active on the first touch of the receiver. After one pair (attacker and defender) has finished they join back of the queue and another two players start. Players should switch their roles after each repetition.

As we can see below, on the first touch of the attacking player, defender becomes

2 Anaerobic Endurance in 5v5+4 Conditioned Game

By 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

2 Passing and Anaerobic Endurance

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

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 Anaerobic Capacity With Dribbling

By Alex Trukan

This exercise is focused on developing anaerobic capacity. Improving this physical component enables players to sustain maximal speed and strength of actions throughout the whole match. In addition, the practice integrates dribbling and ball manipulation.

Set up and directions
Organise a square of appropriate dimensions to suit group characteristics. Place cones or sticks around the area as shown on diagram. Distance between each marker should be 6-8 yards (players should dribble on the distance of 15-25 yards overall).

Organise players with one ball each in the middle of the square. Their task is to dribble in the square (low speed). This can be altered with ball manipulation or juggling. Exercise is flexible in terms of number of players. The amount of dribbling “stations” should be adjusted accordingly to enable all players to practice at the same time.

On the coach’s signal, each player dribbles on the maximal speed to the nearest available group of cones and makes a

0 Speed Off the Mark and Finishing

By Alex Trukan

The exercise is focused on developing speed off the mark and finishing skills. Short distance speed is required to lose tight marking, win short distance duel or be the first player to shoot from the cross. Therefore, this fitness component is integrated with finishing skills.

Set up and directions
Divide players into two groups and organise them as on the diagram below. One group of players should be placed on the cone in front of the goal, second group of players, on the cone situated on the side of the penalty box. This exercise, ideally needs to be done with 4-6 players and a goalkeeper. That is why, it is suitable for small group training. However, if two independent goals are used, this practice can be also suitable for bigger groups.

First player from the attacking group makes a quick slalom between two mannequins. Shape and direction of runs can be

0 Explosive Power In Continuous 1v1s

By Alex Trukan

The exercise is focused on improving explosive power in 1v1 situations. This fitness component is responsible for better quality of speed and strength in football actions. Therefore, development of explosive power can help in winning running duels, dribbling and 1v1 scenario. 

Set up and directions

Organise an area of 20x30 m. with goals placed on each end and marked with cones. Divide a team into two groups of 4 (one goalkeeper per group). Make sure the are min. 4 balls in each goal. The exercise starts with a goalkeeper playing the ball into one of the players from his team. Each 1v1 game lasts up to 6 seconds or to the first goal scored.

As we can see on the diagram below, the game will often require a player in possession to

5 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

0 Speed Endurance and Ball Control

By 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

0 Speed and Power in 1v1

By Alex Trukan

This exercise is focused on improving Speed and Power in 1v1 situations. Maximum effort up to 10 seconds improves quality (explosiveness) of football actions by enhancing anaerobic energy system. 1v1 duels are present in all areas of the pitch, on every level of the game.

Set up and directions
The exercise is set up as shown below. Coach plays the ball in the middle of two players who run and compete for the ball. First player to touch the ball becomes attacker, second player becomes defender. The aim of the attacking player is to score. When defending player gains possession, his aim is to pass the ball to the coach. Attacker has 5 seconds to score. Make sure there are min. 8-10 players (4-5 pairs) to allow enough rest between repetitions (work to rest ratio 1:5/1:6). Coach should provide variety of passing types (ground/aerial/bouncing/curved). To increase competitiveness, award points for each goal.

As we can see on the following diagram, first player to the ball becomes attacker and his aim is to