3 Training Sessions to Improve Endurance

Provided by: Amplified Soccer Athlete

The following drill is from Ritchie Semple. Ritchie is the Director of Football for LGC Events and has been coaching soccer for 18 years with 13 years’ experience at delivering soccer education programs.

LGC Events organizes 'Total Football Experience' tours to the Pinatar Arena in San Pedro del Pinatar in Murcia, Spain. LGC Football and the Pinatar Arena welcome teams of all ages and abilities to experience professional standard facilities, the warm weather and a superb choice of accommodations to suit all. Find out more at www.totalfootballexperience.com. Follow them on Twitter @LGCFootball

Aerobic Endurance Training Session

Component: Aerobic Power

Intensity: 85 - 95% of maximum heart rate

Duration: 70 seconds

Repetitions: 6

Sets: 1-3

Work to rest ratio: 1:1

Structure: A fullback is positioned on edge of box in a position to defend a cross from wide player on opposite side of the pitch. Wide player travels with the ball from midway inside half to edge of box to cross the ball.

Activity 1: Explosive movements specific to position - Full back sprints to defend cross getting in front of cone inside box (attacker).

Activity 2: High intensity movement to start an attack / counter attack.

Activity 3: Running with the ball at speed - Full back takes first touch out of feet, and builds up maximum speed to half way line creating an attacking / counter attacking move.

Activity 4: Diagonal pass. Full back looks up and makes long diagonal pass into box marked out (attacker) to enhance attacking move.

Activity 5: Moderate intensity recovery run. Full back jogs towards poles in center of field

Activity 6: High intensity lateral movement. Full back moves through poles at speed and receives a pass from coach.

Activity 7 & 8: Pass, high intensity overlapping run and cross. Full back passes ball back to coach makes overlapping run and crosses ball into penalty box. Full back performs recovery run across to start position and repeats.

Progression: Organize same set up on opposite side for full back to perform same series of activities on opposite side after crossing ball into box.

Coaches Hints: Is full back able to maintain explosive activities? Does full back recover quickly between explosive activities? Do players pay attention to the quality of ball work whilst in an overloaded situation?

Speed Endurance Training Session 1

Component: Anaerobic Power

Intensity: 95 - 100% of maximum heart rate

Duration: 20 seconds

Repetitions: 8

Sets: 1- 2

Work to rest ratio: 1:2 / 1:3

Structure: Midfield player is positioned centrally midway in own half with a ball. A coach is positioned in center circle, an attacker midway in opposite half, and a goalkeeper in opposite goal. A goal is set up on sidelines with a goalkeeper in and another attacker is positioned in six yard box.

Activity 1 & 2: High intensity one two pass. Midfield player makes a one two pass with the coach.

Activity 3: High intensity pass and move. Midfield player passes firmly into attacker and overlaps.

Activity 4, 5, 6: Lay off and forward pass. Attacker lays ball off to coach who passes ball into the path of the on running midfield player.

Activity 7 & 8: Shot & high intensity recovery run. Midfield player shoots inside box then recovers back to wide position over half way line as if to prevent counter attack.

Progression: On return to half way line midfielder crosses ball to attacker who sprints from position in six yard box. After laying ball off to coach attacker/attacking midfield player runs to six yard box and then attacks cross from midfield player.

Coaches Hints: Does the midfield player pay attention to the quality of pass, shot and cross performing at high intensity? Do the attackers time runs to ensure maximum speed is reached at same time as ball arrives?

Speed Endurance Training Session 2

Component: Anaerobic Power

Intensity: 95 - 100% of maximum heart rate

Duration: 20 seconds

Repetitions: 8

Sets: 1-2

Work to rest ratio: 1:2 / 1:3

Structure: A 15m inner square is marked out inside a 30m outer square with goals at each end. A coach is positioned at bottom left of outer square with a server at top right of inner square. Centre forward starts at bottom left of inner square.

Activity 1 & 2: High intensity one two pass, spin off and shot at goal. Centre forward plays a one two pass with the coach, spins outside square and sprints onto a ball passed by server to shoot at goal

Activity 3, 4 & 5: High intensity counter movement and shot at goal - Centre forward turns in direction of opposite goal, sprints towards near post then checks run towards far post to attack pass from coach.

Activity 6 & 7: High intensity diagonal run and shot at goal. Attacker turns in direction of opposite goal, sprints diagonally across square onto straight pass from coach to shoot at goal.

Progression: Start on opposite side to ensure movements and shots incorporate both feet.

Coaches Hints:

• Does the attacker identify where the movements apply in a game situation:

• Run 1: fast spin off to receive a ball that has gone past him

• Run 2: fast counter movement to lose defender and attack cross

• Run 3: Arched run between defenders to stay onside from a reverse pass

• Do the attackers time runs to ensure maximum speed is reached at same time as ball arrives?