Conditioning With a Ball Circuit

By Gabriel Celante

This drill helps to improve aerobic capacity, agility, and coordination in an economic and dynamic way. This drill also helps to develop the team’s ability to work at moderate/high intensity for sustained period.

Aerobic through agility and coordination

Organization

  • Set up the field as showed on the diagram:
  • First Part:
  • Players with a ball in the penalty box.
  • Second Part:
  • Set up 8 different agility stations as shown in the diagram
  • Divide players into group of two and split them in the stations

Instructions Part 1: In the first part of the drill, player will perform different moves and turns for 12 minutes:

part 1

  • 2 min free dribbling changing directions + 1 min toes-tap;
  • 2 min dribbling using outside-inside of both feet + 1 min toes-tap;
  • 2 min dribbling using inside of both feet + 1 min toes-tap;
  • 2 min working on different turns such as double-scissors, single- scissors, drag-back, and L-turn + 1 min toes-tap;

Part 2: In the second part of the drill, players will work on agility/coordination exercises and passes. The players will work for three minutes before move to next variation. Total of 12 minutes of working.

part 2

 

Variation 1 Player 1 and 2 will work at same time. Player on the station 1 will shuffle thru the cones (Forward); player on the station 2 will shuffle thru the cones (Backward). When done with the agility exercise, they will exchange five passes (whoever receives the fifth pass, dribble the ball in front of the station he will work on next), switch agility exercise and continues the rotation.

Variation 2 Player 3 and 4 will work at same time. Player on the station 3 will run forward and backward on the cones; player on the station 4 will run forward and move sideways between the cones. When done with the agility exercise, they will exchange five passes (whoever receives the fifth pass, dribble the ball in front of the station he will work on next), switch agility exercise and continues the rotation.

Variation 3 Player 5 and 6 will work at same time. Player on the station 5 will work on agility on the ladder; player on the station 6 will work on agility on the ladder. When done with the agility exercise, they will exchange five passes (whoever receives the fifth pass, dribble the ball in front of the station he will work on next), switch agility exercise and continues the rotation.

Variation 4 Player 7 and 8 will work at same time. Player on the station 7 will jump forward over the hurdles; player on the station 8 will jump sideways over the hurdles (4x). When done with the agility exercise, they will exchange five passes (whoever receives the fifth pass, dribble the ball in front of the station he will work on next), switch agility exercise and continues the rotation.

Coaching Points

  • Quality of movement on the agility exercises.
  • Emphasize the intensity of movements.
  • Quick transition between exercises.
  • Quick transition between variations.
  • Focus on the quality of passes such as pace and accuracy.
  • Focus on first touch.
  • Work hard even when tired.

By Gabriel Celante. Celante has worked at Ituano Futebol Clube and E.C. XV Piracicaba, two professional clubs in his native Brazil as a soccer conditioning specialist. Celante now works for BRASA (Brazilian Soccer Academy) in NJ.

 

Posted in Conditioning, Drills & Exercises | Tagged , , | 2 Comments

2 Responses to “Conditioning With a Ball Circuit”

  1. EMMANOUIL says:

    very good task for aerobic.

  2. albert says:

    i love it.short n precise

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