Improving Directional Speed
Shadow Run with a Partner
The following exercise can be included in the warm-up portion of the training session. If performed at near maximal intensity it is also be an effective means of developing aerobic fitness.
Number of Players: Unlimited number of players divided into groups of two (or three).
Objectives: To improve directional speed in the form of sudden changes o f speed and direction coupled with acceleration sprints; to improve general endurance capacity.
Organization: Play on one half of a regulation soccer field. Pair each player with a teammate, or possibly two teammates. No goals or soccer balls required.
Procedure: Partners play "follow the leader" while running at varying speeds throughout the field area. One player leads while the other follows closely. The trailing player attempts to mimic the changes of pace and/or direction displayed by the leader. The leader attempts to create distance between himself or herself and the trailing player through sudden changes of direction coupled with explosive changes of pace. Partners rotate positions after 60 seconds as the leader becomes the follower. Time: 10 to 15 minutes continuous (time can vary depending upon age and fitness level of players)
Coaching Tips: Emphasize fluid, controlled movement while running. Encourage players to work on deceptive body feints coupled with sudden bursts of speed and/or changes of direction. As a variation have each player dribble a ball while following the leader. |
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