Stamina and Pick-Up Drill
This drill combines physical endurance with technical precision, making it an excellent way to condition players while sharpening their core skills.
Objective:
To improve stamina, agility, and clean pick-up skills using both the left and right foot. This drill also encourages speed, precision, and decision-making under pressure.
Setup:
- Area:
- Set up a straight line of poles spaced 5m apart (e.g., 3-5 poles, depending on player numbers and fitness level).
- Place cones 5m to the left and right of each pole, forming a zig-zag pattern of alternating cones and poles.
- Equipment:
- Footballs:
- At the 1st pole, place one ball on either side (left and right).
- For the subsequent poles, alternate ball placement between the cones and poles.
- Example Setup:
- Pole 1: Balls at the pole on both sides.
- Pole 2: Balls at the cones on both sides.
- Pole 3: Balls at the pole on both sides (repeat the pattern).
- Groups:
- Divide players into two equal groups, standing 10m behind the first pole (one group on the left and one on the right).
How It Works:
- Starting Action:
- On the coach’s call, the first player from each group sprints to the first pole.
- Pick-Up Sequence:
- Right-Side Player:
- Starts at the pole on the right.
- Picks up the ball using the right foot, runs to the cone directly opposite, and places the ball there.
- Sprints forward to the next cone, picks up the ball using the left foot, and brings it to the pole directly opposite.
- Left-Side Player:
- Does the same but mirrors the movement on the left side, starting with the left foot at the pole.
- Continuous Rotation:
- Players work their way through all the poles and cones, switching balls between poles and cones as described.
- After completing the sequence, the next player in line starts.
- Switch Back:
- When the second player goes, they return the balls to their original starting positions (e.g., balls at poles are brought back to cones, and vice versa).
- Repeat until all players in the group have completed the drill.
Key Coaching Poinst:
- Clean Pick-Ups:
- Players should focus on using the correct foot for the pick-up (e.g., right foot on the right side, left foot on the left side).
- Emphasize good body posture: bend knees, get low, and scoop the ball cleanly without fumbling.
- Speed and Stamina:
- Players should move as quickly as possible while maintaining control over their movements and ball handling.
- Agility and Direction Changes:
- Sharp, controlled turns when transitioning between poles and cones.
- Ensure players don’t lose momentum during direction changes.
- Effort and Competition:
- Encourage players to give maximum effort to simulate game intensity.
- Add an element of competition by timing each group or rewarding the fastest players.
Variations:
- Timed Rounds:
- Set a time limit (e.g., 1 minute) and see how many balls each group can switch between poles and cones.
- Add Obstacles:
- Introduce hurdles or ladders between the poles and cones for added difficulty.
- Team Relay:
- Players work in pairs or as a team to complete the sequence faster than the opposing group.
- Tired Decision-Making:
- After each pick-up, players must make a quick pass to a teammate before proceeding to the next ball.
Benefits:
- Improves fitness and stamina through repeated sprints and quick changes of direction.
- Enhances technical pick-up skills under fatigue, focusing on both left and right foot use.
- Develops mental focus and precision when switching ball locations.
- Encourages teamwork, communication, and competitive spirit.