manchesterutdspeedexercices

8/4/2019 ManchesterUtdSpeedExercices

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Manchester United F.C.

Academy In-Service Training

SPEED EXERCISES FOR IN-SERVICE TRAINING

A. Strudwick


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SPRINT TRAINING DRILLS

Neural/ Fast Feet Drills

Ladders

T-shape fast feet

Criss-cross fast feet

~2m

~1m

Players ascend the drill by moving along the conesand then moving up a set of cones (i.e. move up rungsof the ladder). Drills include: sides; backward sides,forward and back, forward to off-side spine,forward to turn. Movements with the ball, or kickinga stand-up cone, at the end of the rung can be added

in to simulate 1-2 actions.

Set players off alternately from each endof the top section of the T. Change theform of fast feet at each red conee.g. 1. doubles, sides- check back 1, singlesback and forth, slalom, singles2. back & forth, slalom, singles

Players start from opposite ends of thecross. Possible drills :-1. players perform fast feet in the middlethen break to opposite ends2. Players perform face feet to just shortof middle then race to the same end by

reacting to a designated la er


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Parallel fast feet

W-Shape Fast Feet

Reaction Fast Feet

Perform a set of fast feet over the whitecones then turn and sprint diagonally tothe start of the red cones and performanother set of fast feet (choice of fastfeet are optional). Set up a mirror versionso la ers race.

Players ascend the ladders performinga simple fast feet action (e.g. doubles,sides). Players react to calls from thecoach eg. Check = back 1, go= singlefast feet, change= switch sides

Set-up a mirror version so 2 playersrace. Perform fast feet, changing thestyle at each red cone. e.g. back & forth,

slalom, sides, singles.


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Reaction SAQ Drills

180o

turn Crossover reaction

Jog to Horizontal Reaction

180o turn Dropstep reaction

3m

10m

The white player starts at the white conefacing away from the red player. The redplayer sets off for 1 of the red cones butmust pass outside the corresponding bluecone (i.e. if right red cone go outside rightblue cone) as red player is setting off shoutsfor white player to turn. White player seeswhich way the red player has gone and racesto the corresponding red cone

Players start as indicated with the redplayer looking away from the white. Whiteplayer sets off for 1 off the red cones. Ashe does so he shouts white player to turn.Red players spins and sees which way whiteplayers has gone and races to the blue coneon the corresponding side

Players jog across the white cones, the redplayer acting as a defender and the yellow anattacker. At any point while jogging acrossthe yellow player makes a burst across thered player and races to the blue cones. The

red player responds and races.


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Right side Turn Dropstep Reaction

Off-set Opposite Facing

Back to Back Spin

4m Players position as indicated facing each other.Yellow player runs around the outside of 1 of theflags racing to the white cone. The red playermust dropstep to the corresponding side and race

to the white cone

Place two cones ~2m apart in a diagonal line.Players stand over the cones facing in oppositedirections (i.e. 1 concentrates on false start, theother on a dropstep). Players are racing throughthe red gate. Each player has a go at starting thedrill and the other player reacts in each role (i.e 8reps)

1. Player stand back to back. The rear playerspins off and players race to the blue cone.2. Same as above but front player has ball atfeet. He dribbles away and back players has tospin and pressure players before he reaches

blue cone.


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1. Sides Reaction & 2. Sides Dropstep Reaction

Walking Reaction

Zig-Zag Reaction

Players jog a zig-zag run as an attacker anddefender so they face each other with the defendermoving backwards and attacker forwards. Defender

should show the attacker the outside line. At anypoint the attacker attempts to burst past thedefender. The emphasis of the drill is for thedefender to turn appropriately depending on whichside the attacker runs past him (i.e. dropstep orcrossover). Either emphasise the crossover or

dropstep or leave it optional for the attacker

Player perform the same moderate pacedactivity (sides, jog, backjog, 1 forward 1

jockeying, etc.) starting from the bottom whitecones. At any point before the red cones adesignated players bursts away and players race

to blue cone.

1. players perform sides back & forth between the red

cones. At any point the yellow player races towards thewhite cone. The red player attempts to tag the yellowplayer before he gets there.2. players perform sides between the red cones facing awayfrom the course. At any point the red player performs adropstep and races to the blue cone on the correspondingside. The yellow player reacts and races to the appropriatecone.


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General Partner Reaction Drills (Diamond, Mutidirectional)

Mirror Back & Forth Crossover Reaction

Sides 4-way reaction

Stance Switch and Barge Races

Set up a central area (a line of cones, square/diamond shape) where players perform anactivity (e.g. Sides, forward and back). Adesignated players burst to one of the markerslaid out and the partner must react and race theartner.

Players face each other either side of the redcones. 1 player dictates the run and initially

performs light sides between the reds, with theopposing player mimicking the sides. At any pointthe dictating player burst for one of thesurroundings cones.1st 2 reps: break for one of the green cones. Coachcrossover mechanicsLast 4 reps: Break for a blue cone. Coach dropstepand false step mechanics.Swa who dictates the run with each re etition.

2 players stand over the red cones each ~ arms length apart. On

command they race through the whites cones, through which only1 player can fitStance Switch- Call directions for players to face before 2go2command to raceBarge races- players meet in the air (shoulders/ chest) beforeracing

Players move back & forth in a zig-zagfashion switching the direction they

face as they reach each end of themiddle section (option of switching sidesas well). Players respond to a colour calland race to the corresponding cone atthe sides using a crossover step.


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Criss-Cross Reaction

Relay RacesSet up 10-40m section relays appropriate for the number. Use differentstarting positions for each rep (i.e. dropstep, push-up, normal). Groups shouldbe


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Dribble v Sprint

Dual Races

Race Attack

Set-up Shoots

C

12

C

Set up an obstacle course (fast, feet, hurdles, etc)mirrored from a centre of a goal. On the coachescommand, players race to strike the ball into the

net

2 players stand symmetrically equaldistances from the goal. The coach (C)plays a ball through and the players raceto be 1st to the ball and strike at goal.

Player 1 has attempts to dribblearound the near cone and shoot on

goal. In reaction to player 1 settingoff, player 2 has to sprint around thefar cone, which is set further outand away from the goal, and attemptto tackle player 1

Any drill where a player(s) passesthe ball to the coach who lays theball off for the player(s) to sprintonto and finish. In the exampleshown, the ball is played to the coachand the players make a crossoversprint. The coach lays the ball forone of the players who shoots atgoal, with the other player followingfor rebounds


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Opposite end 1v1 or 2v2, etc

3-Way 2v2

Criss cross & shoot

Player start at the side of the goal.Individual or groups of players are

allocated numbers at each goal.The coach feed a ball into thecentre and call out one of theallocated numbers. Correspondingnumbers from each side race out towin possession of the ball and

Players pair up and stand either side

of 1 of 3 goals. The coach feeds theball to area so that all goals areroughly and equal distance away.Players race to gain possession andscore in either of the other goals.

Players perform an agility task (e.g.

slalom, hurdles), sprint to the centralcone, turn to 1 of the goal and strike aball feed by the goal keeper. Possibleset ups :-1. players set off from opposite endsas the players reaches the centre coneand attack opposite goals, returning tothe opposite side2. players set off at the same timefrom opposite sides and attack the

same goal.


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High Speed Take-on

Check & Spin

Counter Attack Drills

2v2 Counter Attack

12

1

C

12

A

B

Player 1 receive the ball (from apass or stationary start) so he has

enough room to achieve highdribbling speed with player 2s rintin out as la er 1 advances.

Player 1 sprints towards the ball and pass tothe coach (C). 1 then performs sides to one ofthe poles and spins off to receive a throughball from the coach. Repeat on alternate

sides

Player A dribbles toward the coneand attempts to pass to B. 1intercepts the pass and dribbles toattack the goal with 2 in support.Player A attempts put 1 underpressure. Movement of player B isdictated by how much player Arecovers. Swap roles eachrepetition


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Dribble Catch-Up

Midfield Support 3v2 Counter Attack

Midfield Retreat 3v2 Counter Attack

1

2

D

2

3

1

A

B

C

2

3

A

B

C

Player starts with the ball anddribbles towards the cone as fast

as possible. Player sprints insupport and D chases 1attempting to tackle him. 1 mustreach the cone before he is ableto cross. At this point 1 can carryon for goal or cross for 2.

Player A starts with the balland attempts to pass to the

coach (C). 1 intercepts thepass and attacks the goal asquickly as possible with player2 & 3 in support. Player Asprints back to defend andplayer B defends the goal.Emphasise as quick as shot as

possible.

1Player 1 start with the ball andattempts to pass to 2 but thepass strays to the coach (C). Thecoach passes to either A or Bwho then attack the goal. Players1 & 2 have to sprint back todefend. Player 3 attempts to holdup play until 1 & 2 get back.


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Box Escape

Defend Counter Attack

Length Breaks

Players play possession in a

designated area. One team has1 less players and tries to gainpossession of the ball. On doingso this team passes to theattacking player outside thebox and on the players on thisteam sprint out of the box tosupport the attacker. Theplayer that lost possession hasto sprint back to help defend.

Two defender stand near the edge of the penalty boxwith a single attacker just in front of them. A further2 attackers start from the way line. One attackerplays a long ball to the attacker near the goal and theboth attacker sprint to support the lone attacker tomake 3v2 against the defenders. Rotate the defensiveplayers with each repetition. Emphasize Quicksupport, rapid utilisation of extra man, angles indefense.

Keeper feeds the ball down 1 of the wings. Wideplayer on that side runs onto the ball, dribbles asfast as possible down the wing to cross in front ofthe opposite goal. Other attacking players anddefenders run to the goal to attack or defend theball. Switch attacking a defending players eachrep. Emphasise fast break as possible, minimal

passes before shootingVariation: Use only 3 attacking players


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4v4 Break

1

A

2

3

The drill starts with player 1 passing toplayer A. Players 1, 2 & 3 immediatelysprint in support to attack the goal. Thedefending players start slightly behindthe attacking players so they have agreater distance to cover. Emphasiseshooting as quickly as possible and passingso the players can maintain sprinting.Swap roles with each repetition


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Agility Drills

Multiple Square Agility

Sides Cones Push

Sides 5-10-5 Races

Odd Ball Agility

5m

5m

5m

4m

Players start at the red cones. Playersrun the same set pattern in the bluesquare and finish at the white cone atthe to .

Players stand either side a stack of cones. Performingsides 1 players moves up and down the line pushes overcones. The opposing player has to mirror the sides and

pick the cones up

Set a column of cones at 5m intervals and lineplayers along the middle. On command all playersrace to 1-side switch to the other side andfinish in the middle

2 Players start at the bottom ofeach triangle. Players run thepattern indicated and touch the

outside ball, repeat the patternracing to the final middle ball


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Deceleration Drills

Stride Length Fast Feet

Players sprint as fast as possible towards the fast feet cones. Over thecones players shorten the stride length but quicken stride rate, attemptingto lose as little speed as possible. Emphasise that players should not leanback and land on their heels (land on the balls of the feet)

Sprint to Lateral Hurdle

Sprint to lateral 1-touch

C

Players sprint towards the hurdle as fastas possible. At the hurdle players mustcome to a complete stop, braking as lateas possible, and laterally jump over thehurdle. Upon landing the player

The player sprints towards a coneplaced in front of the coach. As he isabout to reach the cone the coachplayers a ball to the side of the player.The player has to brake as quickly as

possible to perform sides and 1-touchpass the ball back to the coach.

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