Football (soccer) drill library: Mobility & speed
Mobility and speed are important attributes in football (soccer). Exercises that focus on mobility and speed help players develop these qualities.
Drills: Mobility & speed
Cone Course Without Ball
- Minimum 5 cones in a row - Distance between cones approx. 2 foot lengths - Use arms to maintain rhythm Two rounds per movement: 1. Two-footed jump with intermediate hop 2. Two-footed jump without intermediate hop 3. Quickly forward and backward (beside the cones) 4. Side hop beside the cones (low center of gravity) 5. Sideways "zigzag" between cones 6. Sideways "zigzag" backward 7. 1 step in each gap 8. 2 steps in each gap Can be done as a competition, but movements must still be clean!
Acceleration-Deceleration
Players form 3-4 lines. Divide the area lengthwise into three parts so that the first part is run at high speed - stopping in the short middle area. The middle area is continued, for example, slowly, with high knee running, quick stepping, backwards running, or similar, and in the third area, players sprint again until the end. The exercise can also be done with the ball (e.g., first without the ball and then with the ball). With the ball, start with fast dribbling so that the ball doesn't get away when braking in the middle area, where players make as many touches as possible, and then fast dribbling again in the last area. After completing the course, return along the sides to your own line.
Speed and reaction with marker discs
The player stands in the middle of marker discs. The coach shouts a color and the player touches the marker disc with their foot as quickly as possible. After several colors have been called, the coach shouts "Run!", at which point the player runs at full speed to the cone positioned in front of them.
Tic-tac-toe with bibs/cones
Tic-tac-toe while running. Three cones / bibs per team. After placing three cones / bibs, players move their own cones / bibs. The winning team is the one that first creates a straight line of three.
Gate Choice Run
In this drill, there are queues at both ends of the area. From both queues, one player at a time simultaneously starts to weave through sticks/cones, goes through the gate in the middle, and continues out through the side. The weaving course can be designed according to preference. Rules can be agreed upon for the drill, such as: -The player in the yellow queue decides which of the orange cone gates to run through, and the blue player must run through the opposite / same gate. The faster player wins. -The player who clears the yellow gate first decides which gate to run through, and the slower player must go through the other one. -Can be held as a team competition without a ball and with a ball.
Flip the cones
In this drill, a pile of cones is placed in the area. Flip about half of them upside down. Players are divided into two teams, one team's task is to flip the cones right side up and the other's to flip them upside down. Play 30-second rounds and count which team wins.
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