Training Session – Specific Speed

By: Vitor Marreco Gouveia

Provided by: NSCAA

Material: Markers; 10 Vests; 18 balls; 1 portable goal; 9 big markers; 4 medium size markers.

Purposes: To improve positional issues to get space during offensive process (positional attack); to work on offensive and defensive free-kicks and corners.

1.) Warm-up + general coordination - 27 min.

5 min. of continuous running + 3 min. of general mobilization

8 min. Rondo: cover the central zone and rupture passing (A)

9 min. Specific warm-up + general coordination : 4 courses to perform skipping exercises. After this specific warm-up, players will perform 2 stations of coordination (B): 1) medium skip with lateral displacement (2 supports in each gap, side jump, clench position with on leg and crossed sprint; 2) medium and high skip, one support in each gap + sprint.

Coaching Points

In coordination drills, minimize contacts time to potentate ground reaction force, elastic energy stored in muscles during eccentric phase and to reduce impact effects in osseo-muscular structures.

In rondo, offensively we want to work on positional issues to improve ball circulation: support orientation, pass quality, progression pass (diagonal), orientation to the player in possession. We also want to improve the timing to play in depth, by creating space with resource to short passes to allocate opponents before trying a rupture pass. Defensively, we want to work on defensive position, especially pressure on the ball carrier and defensive cover to close central corridor.

2) Finalization and specific speed - 15 min

Groups of 4 disposed on a line. We pretend to simulate match situations where we are playing in the offensive midfield and we must get space to finish due to an improved positional work. Players are in positions simulating 4 offensive lines: defenders, defensive midfielders, offensive midfielders and forwards.

Coaching Points

Offensively - To work on positional placement of players during offensive process, especially when playing in the offensive midfield under a great pressure: give a passing line to the ball carrier (support, receive in the back), orientation of the feet to allow to receive and play the ball to other valid options to continue the offensive action, to watch the ball movement, colleagues demarcations and provide a different passing option. To improve finalization from outside the area and to explore the space in the back of the defensive (ST plays in support and turns to receive in the front - explosive movement). To work on specific speed requiring fast insight of the situation, decision of what to do and correct action.

3) Corners (offensive and defensive) and free-kicks from the wings - 24min

Two teams of 10 players plus GK. This drill is divided in 3 phases: 1st the drill starts with a series of corners: 2nd in the last corner coach will work on offensive transition after a corner (3x2); and 3rd GR+10X10+GR match play during 4 min. After this coach switches sides and repeats the drill for free-kicks from the wings.

Coaching Points

Offensively - To work on position during corners (direct and short corner); to explore the fast offensive transition after a corner, with the 3 players of the first defensive line occupying the 3 game corridors and exploring counter-attack.

Defensively - To improve defensive positioning in corners against definition of the player(s) which pressure the ball carrier and offensive support on a short corner.