Integrated physical conditioning: duel 1 vs 1 with 4 bouncers
Goal
Equipment
- 4 cones
- Balls
- 3 vests
Preparation
- Playing area: 10x10 meters
- Players: 6
- Duration: 12 minutes
- Series: 3 series of 3 minutes interspersed with 1 minute of active recovery (juggling in pairs)
| Summary | Secondary Objectives |
|---|---|
|
An intensive exercise for physical conditioning integrating technique and speed. |
Support, Press, Passing, 1v1 attacking, Body shape, Tackling, Aerobic power, Aerobic power, Feints and tricks, Pass, Support, Positioning, Tackling, 1 versus 1, Pass back, Pressure |
Organization
Form a 10 meters side length square using the 4 cones. Inside the square stay a "red" player and a "white" one. One player stays near each side of the square to perform flank-play, (two "reds" and two "whites") as shown in the figure.
Description
- The exercise starts when the coach throw the ball into the square
- The player who wins the ball, starts a duel 1 vs 1 with his opposition
- The player who carries the ball, can make use of the bouncers with the same color vest
- The players who are bouncers can move along their own side only
Rules
- The duel lasts maximum 60 seconds
- After 60 seconds, one "red" and one "white" player replace the two player who have finished the 1 vs 1 duel
- This rule about rotating positions, lasts for the entire duration of the three series
- The players who are the bouncers, have a maximum of 2 touches
Variations
- During the 1 vs 1, the players have a maximum of 3 touches and they're forced to pass to the bouncers
- The players who are the bouncers, have a maximum of 1 touche
- Enlarge or reduce the field sizes, according to the age and technical level of your team
- Reduce the number of ball touches to increase the intensity of the practise
Coaching Points
- Encourage the duelling players to maintain an intense rhythm during the 60 seconds
- Pay attention to the players who are bouncers, that have to do the correct movements to create the lines for the pass
- Stimulate the player in thinking before receiving the ball; in modern soccer think ahead each play, it can change the game
- Stimulate the intensity in pressing: always attacking the ball!
