In s11 you will find exercises that will help players to withstand the demands of the game for 90 minutes, recovering quickly after intense action in the game.
Soccer fitness drills and practices related to develop all the components of endurance:
If you want to improve your players endurance capacity, follow the training below.
SSG with 2 goalposts back to back at 2 x 40 x 30 m of figure 1.
We split the team into 4 equal groups (4v4 up to 6v6).
In every side of the pitch plays for example 5 (defence) v 5 (attack) with 1 goalkeeper and at the neutral zone remains 2 more goalkeepers (or players) as suporters for the teams in possesion. If the attackers make a goal they continue possesion. If the defenders or the goalkeeper gain the ball then with the help of the supporters they transfer the ball at the other side of the pitch where their teamates attack.
In every set change roles.
The teams and the suporters play with 2 touches or free.
Intensity: 75%-90% MHR.
Duration: 2-4 sets X 6-10'.
Stop: 2' between the sets.
This type of training causes a great deal of eccentric loads on football players by activating the anaerobic mechanism to the maximum. Elements that make it quite difficult and painful to execute.
SSG in 20x20m with 4 small posts
The teams play (free touch) in the predetermined area. The aim of the teams is to achieve a goal in one of the two small posts of the side with a shot through the mid line. If the ball come out with a teams fault the coach gives a new ball to the opposing team and the game start from their defence.
Intensity: maximum effort
Rep Duration : 1'-3'
Exercise Duration: 1-4 sets of 4-8 reps
Stop: 1:1 to 1:3 per rep and 3'-5' per set
If you want your players to "stay" in the match, follow the training below.
Ball possession game in space 40 x 40m up to 50 x 50m.
Divide the team into 2 equal groups (8v8 to 11v11).
At each corner of the area we create a small square 5x5m as in Figure 1.
On 2 corners diagonally we place 2 players of the same team. The objective of the teams is to carry the ball from one corner to the other where it counts as a goal.After the pass into the small square the player that made the pass change position to that which was already inside.
Players in area play with no touch restrictions.
Exercise intensity: 75% -90% M.H.R.
Exercise Duration: 1-2 sets X 6'-10'.
Stop: 1' between the sets.
SSG training with one goalpost. Especially effective if you do not have all the pitch, if you have a small number of players (the day after a game) or only one goalkeeper available at your disposal.
We create 2 equal groups 5v5 (4v4 up to 6v6).
In an area 40 x 30 meters both teams trying to maintain possession of the ball for 6 consecutive passes. They can then develop attack at the post with their opponents and the goalkeeper trying to stop them. After the final attempt the players of the two teams sprint to the possesion area where the coach gives a new ball to the defending team to continue the exercise.
The game can be played without restrictions of contacts or with 2-3 contacts.
Exercise intensity: 85%-95% M.H.R.
Exercise duration: 2-4 set X 3'-6'.
Stop: 2' between sets.
The workout below ensures that all your players will work at high intensity by improving their endurance capacity. You can use a similar workout at your loading phase (mid week) in weekly microcycle or at preparation phase.
Divide the team into 4 equal groups (4v4 up to 6v6). If you have an odd number of players put one play as a floater with both teams.
In an area 40m length - 30m width both teams play without limit contacts 5v5 with 2 gk. in a formation that you will choose.
Next to them, players of other two groups run a distance of 80 meters (40 + 40) in 15'' with 15'' passive break.
After each set change group roles.
Exercise intensity: 85%-95% M.H.R.
Exercise duration: 2-4 set X 4'-6'.
Stop: 2' between sets.
The best workout is the one that resembles the needs of the game to the maximum extent.
Your team's side players are forced to drive the ball, to pass accurately, to run without the ball. Also, do not overlook the intervals that are forced to pressurize and in a fatigue state to end a phase. With the workout that we present you can work all the players that compete in these positions by dividing them right and left, and starting each pair at the same time.
Improve the specific endurance skills of your wingers and full backs by following the training below. This includes the variations in accelerations and decelerations necessary for the proper preparation of footballers, the corresponding intensity and time spent in high training zones (% H.R.) and the defined gap needed to improve the endurance aspects. The use of technical and tactical elements gives you the realism that is required for the ultimate training of your players.
Players start from the side of the box and with intense rhythm they reach the center line driving the ball, where they are called to pass with precision into a small post. Then, at a constant pace of (40% M.S) jogging, parallel to the central line and then perform a vigorous movement (3/4pace 75% M.S.) to the manequin.
At the manequin area they perform explosive movements forward and backward, making an aggresive defense, at a distance of 5 meters x 3 times. With the end of the explosive moves, they receive a ball from the coach, drive the ball diagonally across the box and try to shoot at the corner of the big post.
Exercise intensity: 80%-95% M.H.R.
Rep Duration: 40 '' - 45 ''
Duration of exercise: 1-2 sets with 4-6 repetitions
Stop: 1: 1 to 1: 2 per repeat and 2' per set
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