Two queues at the start cones. The ball lies at the disc in the middle, the small goal behind.
How to run it
Two players start on a signal and sprint to a ball. The first one there attacks a small goal and the other defends. Trains reaction, acceleration and 1v1 when tired.
Set-up
Two start cones side by side, a ball 12 m ahead and a small goal 12 m behind the ball. Players in pairs in two queues.
Instructions
- 1Two queues at the start cones. The ball lies at the disc in the middle, the small goal behind.
- 2SIGNAL! Both sprint for the ball. Blue gets there first.
- 3Blue takes the ball towards goal, red turns and chases.
- 4Red gets between the ball and the goal – blue makes a feint and goes past.
- 5Shot through the small goal.
- 6Both jog back on the outside. The next pair steps up to the start cones and the coach puts out a new ball.
- 7SIGNAL! The new pair sprints – this time red is quickest.
- 8Red wins the ball and attacks the same goal, blue chases.
- 9Red shields the ball and goes for goal.
- 10Finish. Change the start position (sitting, lying, backwards) for the next round.
Coaching points
- The first steps should be short and explosive – lean the upper body forward.
- Give the signal in different ways: a sound, a clap, a raised hand – that trains reaction.
- The defender runs towards the goal first, not towards the ball.
- Full rest between attempts – this is speed, not fitness.
Variations
Easier
Shorter sprint (8 m) and a finish without a defender.
Harder
Start lying on your front or with your back to the ball. Add a goalkeeper.
Equipment
- 3 × Markers
- 1 × Goal
Use this drill with your team
Add it to a training in SquadSpace, adjust it to your squad and show it to the players in the app – in 2D or 3D.
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