course modules
stamina training

Shape Running

This is an exercise to make sure players get used to running and changing directions at multi angles and bilaterally (turning left and right).

Using varying intensities,70%, 80% 90%, 100% for example, one player at a time from each team runs the designated shape.

1.      The triangle with three turns.

2.      The square with four turns,

3.      The octagon with eight turns.

4.      Sixteen sided run with sixteen turns.

As in the previous exercise all of the variations needed in a game are worked upon.

Station 1. Sprint and jog back.

Station 2. Skips and jog back.

Station 3. Two footed jumps and walk or skip back.

Station 4. Sprint into the centre and jog back out, walk back, or skip back, each player chooses.

  • Forwards.
  • Backwards.
  • Sideward, etc.

The dimensions of the grids can be altered to the coach’s design, to affect the players optimally. For sharper more intense work make the grids smaller, for longer runs, make the grids larger. As soccer is a game of random intervals, it is advisable to make the size of the grids change as well.

For example.

Circuit 1. 10 yard/metre grids, 3 minutes work then change.

Circuit 2. 15 yard/metre grids 3 minutes work then change.

Circuit 3. 20 yard/metre grids 3 minutes work then change.

Circuit 4. 30 yard/metre grids 3 minutes work then change.

Rest and stretch for approx. 10 minutes. Repeat the whole procedure.
This exercise should at times be performed with a ball, and at others without, never just one or the other. 

As in the previous exercise this can be made much more intense by adding an opponent, and repeating the process from the varied running circuits.
This is a very demanding an intense exercise, and should be introduced slowly and with extreme care.

On all of the exercises the principles remain the same, the only things that alter are; The intensity and the duration. Also make sure that on all of the exercises, that the players repeat all exercises starting from the left and the right. Bilateral development is absolutely crucial in developing the modern soccer player. To be able to turn either way with maximum efficiency and grace of transition is vital.