Passing Pattern ‘Y’ to Improve Aerobic Power

By Alex Trukan

This exercise is an unopposed, continuous passing pattern aimed at developing aerobic power. Passing tempo and position interchanges forces players to be constantly on the move below their anaerobic threshold. Therefore, the practice is focused on developing the capacity to recover and sustain prolonged match conditions.

Set-Up and Directions

Organise 8 cones and players as shown on the diagram. Distance between first and second cones from the bottom should be half shorter than the distance between the second and third. Min. number of players for this exercise is 8.

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The practice starts with a player on the bottom cone who makes a vertical pass forwards. The receiver on the

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Attacking in the Middle Third and Anaerobic Capacity

By Alex Trukan

This game-related practice combines tactical and physical development focus. From the tactical perspective, its aim is to improve attacking from the middle third by exploiting the space in behind of the defence using dribbling, through passes and forward runs with and without the ball. Apart from that, it develops Aerobic Capacity which is crucial for maintaining the quality of actions throughout the whole match by quick recovery after high intensity efforts.

Set-Up and directions

Set up a pitch of approximately 30×40 yards (depending on players’ characteristics) with a separate area in the middle third as shown on the diagram. Divide the team into two groups of 4. There should be one goalkeeper in each goal.

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The starting point of this game is in the middle third. Two teams compete and

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Shooting Circuit and Starting Speed

By Alex Trukan

The shooting circuit exercise incorporates fitness content of starting speed. This quality is needed in 1v1 duels, runs for the ball or exploiting shooting opportunities in and around the penalty area. Due to competitiveness of this practice, players are motivated to perform at 100% intensity, having fun and being engaged at the same time!

Set up and Directions

Set up two goals on each side of the area and 3×3 yards square in the middle. Divide the team into two groups (give them different colour bibs) and organise them on each end, next to the goal as shown on the diagram. Each player should have one ball each. There should be one goalkeeper in each goal.

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On a coach’s signal, one player from each side dribbles to the

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Striker Endurance

By Alex Trukan

This exercise will work on the aerobic endurance of your players whilst being specific to the movements that your strikers will perform during a game.

Set up the field as shown in figure 1 below. The two goals are 30 yards apart with a 15×15 yard square in the middle. The coach must have two balls with them for this as well.

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The player with their back to goal must check into the middle of the square, receive a

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‘Numbers’ Game to Improve Anaerobic Power

By Alex Trukan

This exercise is focused on improving Anaerobic Power which is required for acceleration and speed qualities. ‘Numbers’ game is appropriate and fun for almost any age group and ability level. Apart from physical area, it also focuses on 1v1/2v2 or 3v3 attacking and defending scenarios. It can be also used to develop skills needed to deal with underload (1v2/2v3) and overload (2v1, 3v2) situations.

Set up and Directions
Set up a pitch of approximately 20×30 yards. Divide a team into two groups of equal numbers. Organise them on each side of the pitch, next to the goal. Each player should have a number. Place one goalkeeper in each goal. Take coaching position as shown on the diagram. Prepare spare balls.

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The game starts by coach passing the ball into the playing area and calling a

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Passing and Dribbling Square

By Alex Trukan

The passing and dribbling square exercise is focused on improving technical skills along with physical capabilities. The main emphasis is placed on aerobic endurance maintenance which serves as a basis to improvement in anaerobic power and capacity. Apart from that, this practice enables the group to develop two different core skills – passing and dribbling. That can be used to suit the needs of individual players.

Set up and Directions
Organise a square as shown on the diagram below (area size depends on the number and characteristics of players). Divide a team into two groups. One group of 4 players takes positions around the square with one ball per group. Every player from the second group needs one ball each and should take starting position inside the square.

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The outside group passes the ball to each other in a clockwise or anticlockwise direction. Players inside the

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