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Fitness Drill - Strikers Sprint
For any players reading this or coaches wanting to work on forward players this drill is great for improving strength/speed and explosiveness.
This can be done indoors or outdoors. But to help get the point across works slightly better outdoors.
The aim is to improve their anaerobic systems and to recreate a striker receiving the ball either on the halfway line or latching onto a through ball FROM the halfway line.
Now as the rough distance from the halfway to just shy of the area is around 30 yards. So this will be the benchmark to work too.
Mark out two cones 30 yards apart with one starting on the halfway line.
Players begin on their own from the halfway line, and sprint 30 yards and then walk back round to the start.
Repeat 10 times.
As fitness improves switch from walk to a slow jog.
Coaching Points:
- Head down for as long as naturally possible, picture 100 meter sprinters / 45 degree angle driving out of the blocks
- Drive with arms NOT legs. The faster you can pump your arms the faster your legs will go.
(As daft as that sounds, run in slow motion like your on baywatch, and maintaining this speed increase your arm speed and you'll then realise why this works)
- Elbows at 90 degrees
Progression:
To increase realism increase the distance at the start by 5 yards with another cone, followed by a 30 yard sprint.
Players work in twos BOTH facing AWAY.
Player 1 backs into player 2 (who either using his chest/body or hands/arms) provides resistance. Player 1 keeping his body low drives back into player 2 forcing him backwards until they pass the 2nd cone, then player 1 spins off player 2 and then sprints 30 yards like before.
REPEAT 10 times
Adaptability:
This exercise/drill can also be tweaked for teams or players on wings who like to cut inside and want to improve on exploding inside for support or to attack teams.
Players back pedal out to the wings creating width for their team or losing their marker. When reaching the second cone, turn and sprint inside. Walk back to start. and repeat!.
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