Figure runs
This
is a very simple but very effective agility drill,
and can be done anywhere, at any time by all age
groups.
The
coach stands at the designated distance, ranging
from 3m. (for very explosive and intense changes of
direction), all the way through 50m.
(for a more
gradual and less intense movement).
All
of the players stand side by side facing the coach,
on the coaches command say 8, each player sprints as
fast as possible and runs the shape
of the number
called (8), the coach is at the apex of the number.
1. Sprint keeping your eyes on the coach at all times,
so this means on the return to the starting position
the player has to sprint backwards.
2. Sprint backwards; looking over your shoulder at all
times to see
where the coach is.
3. Sprint forwards at all times.
4. Sprint backwards at all times.
The
coach should vary the distances, and maybe shout
combinations of different numbers.
This
is an excellent drill, and is only limited by your
imagination.
It
can be done with a ball, to improve the creativity
of dribbling skills, as
well as the fantastic
benefits it gives in the agility part of training.
All
of the above examples of agility training can be
“mixed and matched”,
for example.
1. The
coach stands at the starting position for the
compound drill,
as each player approaches the
starting position the coach shouts
a number to him
(24) and the player has to sprint the shape of this
number before he goes on to the compound agility
drill.
2. The
coach is standing at any point on the over and under
course,
and at random as a player approaches a
hurdle, shouts a command
6, and the player has to
run the shape of that number before he
does his
“under/over” movement.
3. The
coach again is walking around the zig zag slalom
course, and as
a player approaches the hoop, the
coach shouts 55 and the player has to run the
designated call before he continues onto the next
hurdle.
As
with the whole cross-section of the training,
specific examples have been given, but more
importantly, it is the philosophy of the exercise
that is important.
All
of the examples are not instead of what you do, but
as an adjunct to what you do.
Combine movements, concepts, intensities, and
duration, and a very rounded “soccer player” will be
the product.
Do
not think in straight lines.
A very famous
Brazilian coach once said “a
modern soccer player should
be like a jazz musician, forever evolving,
experimenting, not like a classical musician who
plays the written notes every time he plays.
