Sesiones MSC 6 Football Fitness Exercises.pdf
- 2. THANK YOU Thank you for downloading this free copy of the MSC Football Fitness Exercises. This FREE document is part of a promotion for the new Modern Soccer Coach eBooks: 20 Attacking Training Sessions and 30 High Intensity Pressing Exercises. Both eBooks contain in-depth session plans that are consistent with high pressing, possession-based, and attack minded teams. Get your copy now for the new season: modernsoccercoach.com/shop
- 3. 4V4+4 OVER THE HALFWAY LINE Eighteen players are organized into two teams of eight players, plus a goalkeeper on each team. The game takes place on a 20x30 yard area with a halfway line. Both teams start the game with four players on the inside and four players positioned around the perimeter on the attacking half of the pitch. Teams play a 4v4+4 fast paced game with the perimeter players restricted to one touch. Teams are awarded one point for a shot on target, two points for a goal, and three points if the goal is directly assisted from a teammate on the perimeter. In order for a goal to count, all four outfield players on the inside must be over the halfway line. Play 6x3 minute games, keep the score running throughout and rotate players after each game. Football Fitness Exercises
- 4. 10V6 POSSESS & PROGRESS VS. PRESS Twenty-one players are organized into two teams of ten and one goalkeeper on a 20x30 yard area with a 5-yard channel around the outside. One team begins as the defensive team (in blue) with six players on the inside plus one in each corner. The possession team (in red) also have six players on the inside and four around the outside (in a shape replicating a supporting back four). The objective for the blue team is to win three balls back and successfully pass them to one of their teammates in any of the four corners. The red team are trying to use their 10v6 overload (with the help of their supporting players) and complete four consecutive passes inside the area, before breaking out and scoring. If the red team are successful in scoring, they increase the number of balls that the defending team are trying to win back. For example, if they complete four consecutive passes on the inside and then break-out to score on the very first ball, now the blue team has to win four balls before the set is over. If the possession team get to eight balls, then they win the set and the teams rotate positions and roles. The offside rule applies to the final pass breaking out. Football Fitness Exercises
- 5. 7V7 GOALS FACING OTHER WAY Fourteen players are organized into two teams of seven players, including two goalkeepers. The game takes place on a 25x60 yard area which is split into three zones. The goals are positioned facing away from each other (see image). Teams play a 7v7 game with one team attacking one goal and their opponents attacking the other. There are no restrictions in the game in regards to movement. The only conditions are that in order for a team to score, they must have at least three players in the attacking zone. There is also a five pass maximum in the central zone so that teams look to get forward as soon as possible and keep the tempo of the game high. Play 3x5 minutes. Football Fitness Exercises
- 6. 3V3V3 TRANSITIONAL GAME Eleven players are organized into three teams of three players and two goalkeepers. The game takes place on a 20x45 yard area with a 5-yard channel in the middle. One team begins as the attacking team (in yellow) starts in the middle zone and can attack either goal. Once they enter an attacking zone, they have 10 seconds to score. If they are successful in scoring, they go back to the middle and immediately receive another ball to attack the other goal. If the defensive team win the ball, they immediately break out and look to attack the opposite goal. If the attacking team lose possession, they can immediately counter-press but once the ball travels into the middle zone, they must then transition to become a defensive team and remain in the zone. Play 3x4 minute games and keep the score throughout. Football Fitness Exercises
- 7. 1V1 INTO 2V1, INTO 2V2 TRANSITIONS Fourteen players are organized into two teams, including two goalkeepers, and the exercise takes place in a 25x25yard area with two full-sized goals adjacent to each other. Teams are positioned in pairs, with the red team starting on cones A and B in the image, and the blue team starting at cones C and D. There are three balls per set: 1.The first ball is played by the red player at cone A to the blue player at cone D, who then plays 1v1 to Goal One and looks to score within 10 seconds. 2.When that ball is finished, the red player at cone B then dribbles forward and joins the game to play a 2v1 with their teammate towards Goal Two. Again there is a shot clock of 10 seconds. 3.Following that attack, the blue player at cone C then joins the game and creates a 2v2 scenario towards Goal One. After the completion of that set, four new players prepare to enter the game. Play 12 minutes and keep the score running throughout. Football Fitness Exercises
- 8. 9V9 POSSESS, CROSS, FINISH GAME Eighteen players are organized into two teams of nine players, including a goalkeeper. The exercise takes place in a 25x60 yard area, split into three zones, with a 5-yard channel on the outside. Both teams have two players on each attacking side in the channels and start with all out-field players in the middle. The game begins when the ball is played into the 6v6 game in the middle. The team in possession are trying to complete three consecutive passes before they can play the ball into one of their attacking teammates in the wide zone. Once the ball goes into the wide zone, three players must get in the final third immediately and look to score. The wide player is limited to three touches so the crosses are going to come in quickly, challenging the attacking players to arrive and score. Once the attack is complete, the coach plays another ball into the middle and, as the player from the previous attack recover back, the team in possession are looking to use the 6v3 overload and then play into the wide players and look to score. If the game becomes too transitional, the coach can increase the pass target in the initial phase. Play 3x5 minute games and rotate positions after each game. Football Fitness Exercises
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