Running/Technique Exercises

Please click here for Part A, B, C, D

1. Game Setup

• Groups of three: One player runs between two goals.
• The other two players are goalkeepers, each with a ball.
• 4 to 6 poles/cones set in a row between the goals.

Basic Sequence

Player "A" runs through the poles with fast knee lifts, and Goalkeeper 1 throws a ball to him. "A" heads it back at the goal, turns around, runs back through the poles (with fast knee lifts or another step, e.g. knee lifts, sideways run, backwards run), and directs a header at the other goal. Players switch roles after two (or four) headers.

2. Game Setup

• Two goals with goalkeepers, about 25 yards apart.
• One group stands by each goal.
• 4 to 6 poles/cones in a row between the goals.

Basic Sequence

The first player in Group A runs through the poles (with fast knee lifts or another step, e.g. knee lifts, sideways run, backwards run). The first player in "B" throws out a ball for "A" to head at the goal, then takes off through the poles in the opposite direction to direct a header on the other goal, and so on.

Running/Shooting Exercises

1. Game Setup

• Two goals with goalkeepers, about 30 yards apart.
• One group stands by each goal. Each player has a ball.
• A row of 4 to 6 poles/cones is laid out in front of each group.

Basic Sequence

Both groups play simultaneously: The first player passes his ball carefully past the poles, runs through the poles with fast knee lifts, collects the ball on the other side and shoots at the goal. Which player can score the most goals?

Variations

• Players "grab" the ball between their feet and "hop" the ball over each pole.
• Players start out juggling the ball a few times, then pass it in the air over all the poles.
• Players run through the poles with a different step.