Strength
Training Drills with the Ball
One versus One
Running with the Ball
Set Up:
Grid 10 x 10
yards
or 9 x 9 Metres.
2 Players using 1 ball.
Coaching Points:
In this basic drill a
player with the ball (blue) is dribbling at
speed in and out
of the cones, whilst the
other player (white) has hold of his arm and
adds resistance (pushing or pulling).
The objective of the drill is
to work on functional strength so the
resisting player puts just enough
resistance to overload the work of the
player with the ball. This is a typical
match related scenario,
and is very demanding in
its nature.
Organizational
Set Up
Entire Team
2 players per grid 10 x 10 yards or 9 x 9 metres.
2 players using
1 ball.
Supply of Cones
Two versus One Running with the Ball
Set Up:
Grid 10 x 10
yards
or 9 x 9 Metres. 3 Players using 1 ball.
Coaching Points:
As in the previous drill, but
this time the player with the ball (blue)
has two players to contend with
(white), one on either arm.
The objectives are the same,
but this time the player in possession has
to contend with maybe both opponents pushing
or pulling in different directions. The
white players again overload the exercise to
make it match like, and realistic, not
impossible.
This scenario also happens in
the game, so the strength gains, are
functional, and soccer specific. These principles can be applied to any
drill, game, or exercise, they are
overloading the players,
in a safe, specific way. They are
challenging, fun, and above all give each
player an introduction to
the realities of “the match”.
Even drills like ball
juggling by the most adept of players,
becomes much more difficult with a threat,
of opposition.
It is like teaching someone
to swim on dry land, they know all of the
stroke patterns, the breathing
patterns and the techniques involved,
without ever getting wet. As soon as they
dive in the water
they drown!
Organizational
Set Up
Entire Team
3 players per grid 10 x 10 yards or 9 x 9 metres.
3 players using
1 ball.
Supply of Cones
