Instructions
Divide players into six teams of two. Place a team into each of the areas as defenders. Two teams go into the middle as attackers. Each pair of attackers collect a ball and attack one of the four playing areas and attempt to score.
If a team scores, they return to the middle for another ball and attack a new area. If the team does not score or the defenders win the ball, they swap roles. The practice continues until all balls are gone. This is a continuous training practice ideal for early pre-season conditioning, active recovery sessions, or general aerobic work.
Keep assessing the workload and duration to ensure maximum benefit for the players. Ensure the level of physical activity is age and fitness level appropriate. Important note: Overloading appropriately with adequate recovery will improve performance. Over training with inadequate recovery will result in decreased performance and burnout.
Variations/Progressions
Each practice can be varied to adapt to the needs of players. Simple changes can increase or decrease the challenge. Examples such as changing the rules, the size of the area, overloading the advantage of one team, varying the focus, or setting team challenges will keep players motivated and all attribute to good coaching methodology
Set Up
Set up a 50x50 playing area and divide into four even squares. Place a supply of balls in the centre.
Area 1 has a mini cone goal. Area 2 has a 5yd goal square - players dribble into square to score. Area 3 has a 10yd cone goal and goalkeeper. Area 4 has two mini cone goals.
Learning Outcomes
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To increase the capacity of muscle efficiency specifically used in football for prolonged periods.
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To maintain overall quality of performance.
Key Factors
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Overload
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Progression
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Recovery
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Specific
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The coach must be flexible
Focus Areas
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As the body adapts into a comfort zone, progress training by increasing the intensity or duration to overload.
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Encourage players to produce an end product.
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Endurance training must be strenuous enough to overload the aerobic system to take the body out of its comfort zone.
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Ensure players are moving the ball with quality. Ensure recovery and avoid over training or progressing too quickly.
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Ensure that players are moving the ball quickly.
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Ensure training is specific to football when possible.
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Keep planning flexible to allow players time to recover or lighten intensity for a week if necessary.