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.