By Alex Trukan
This practice is focused on developing an ability to produce explosive actions based on combining speed and strength. That is very demanding for the body’s energy system and therefore work to rest ratios should be administered carefully. Technical focus at the same time is turning in 1v1 situations what links perfectly to the type of situations in which explosive power is used during the game. Additional motivation for the players can be added by making this practice a competition between two teams.
Set up and directions
Set up two gates, 3 yards wide and 25 yards apart from each other as shown on the diagram below. Place two cones half way between the gates, 6 yards opposite to each other. Organise half of the group on one cone (with the balls) and the other group on the opposite cone. Area and distances can be adapted to suit individual needs.
The game starts by a player with the ball playing it into the opposite player. Pass should be of good quality and pace to allow the receiver to control it.
As the pass is played, the player that has played it, follows the ball to close down the receiver. The player that got the ball tries to dribble away from the defender and go through one of the gates to score a point. If the defender wins it, he also tries to dribble through the nearest gate.
Attacker can turn into opposite gate as many times as needed depending on the situation. That will free up spaces to run into and get him away from the defender.
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Timing
Each duel should last up to 6 seconds and should be repeated 4-6 times in 1-2 series. The rest between repetitions should be 1 minute and between series – 4 minutes.
Variations
- Increase/decrease the distance between the gates
- Make it into a competition between two teams
- Allow maximal amount of changes of direction
By Alex Trukan, Development Coach, Nottingham Forest
@AlexTrukan
