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by Gary Rue
garyrue@bellsouth.net |
NOTE: Gary did not write these exercises and tips with the
idea that someone would publish them. I subscribe to the
Soccer-Coach-L e-mail list and Gary is one of the coaches that
posts extremely well thought out replies. These are some of
Gary's posts that I collected for use in coaching my own teams.
I approached Gary and he was gracious enough to allow me to
publish them here. If you like what you see or have a
question about one of the exercises you can reach Gary at garyrue@bellsouth.net There are 20+ more pages of Gary's posts
categorized at the Home Page of Exercises
of the Day by Gary Rue. Click here and enjoy.
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Exercise
of the Day - Toe Poking and Chipping the GK |
The following exercises and techniques are not recommended for U14
and
below unless the players are very adept at shooting with the inside of their foot or their
instep.
In a breakaway situation where the
goalkeeper closes down space on the
attacker the shooter may need a few extra finishing options - namely the toe poke and the
chip.
- Toe Poke--best used when the
ball is out in front of the support foot and the GK is within 2-4 yards, still upright.
The toe needs to strike the ball at ball center to keep it on the ground. The leg swing is
just part of the running stride. Toe pokes should not be taught too young (in my
opinion), as it is a tough habit to replace with the technique that should be used in
greater than 90% of the shooting chances.
- Setup: The attacker starts about 40
yards out from the goal and speed dribbles or is served a ball to run onto towards goal.
The more speed the attacker can generate, the better the training will be. The attacker is
to toe poke a shot by the goalkeeper into goal. Initially a cone about 10 yards out from
the goal can be used to imitate a GK. Ask the GK(s) to use this exercise to time their
close down and not go into breakaway dives. They can try to stop the shot with low hands
by stopping forward movement each time the attacker is going to touch the ball. This is a
shooting exercise, but some specific techniques can be worked on with the GKs without
compromising the shooting.
- GK Chip--this technique is
best used when the GK comes out too quick and
there is still a lot of room to get the ball in the air or when the GK goes into a
breakaway dive too soon.
- Setup: Same setup as above, except
the GK should come out to between 6-9 yards as the attacking is closing in on the penalty
area. A cone (or
stationary GK) can be placed in this area initially. Progress to using
GK movement (remind the GK of their vulnerability when they come out too
soon).
To create an environment for the quick chip over a diving GK, place a ball 10 yards out
from the goal. Have the attacker dribble towards the ball. As the attacker approaches, the
GK times his run out to make a diving save on the stationary ball. The attacker should
chip the GK as he dives. Of course, a stationary prone GK can be used. Be sure the GK
protects himself with the forearms and top lower leg in front of and covering the head and
torso while in this position.
"Take the Indirect route; lure others by holding out advantages. Start
out after them and arrive before them."
Sun Tzu, The Art of War
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Practice
Tip - Have You Hugged Your Ball Today |
Here are just a few stretching and strengthening exercises that
players over age 12 can do with a ball. It is important for
players to strengthen the front and sides of their legs (shins and
thigh) and stretch the backs of the legs (Achilles, hamstrings and
thighs) and the back. Some of these exercises need to be done in
pairs. Shin splits and thigh pulls are more often than not due to
a lack of strengthening. Running works the backs of the legs,
causing an over-balance of
strength. A muscle that is strengthen needs to be stretched to maintain flexibility and
suppleness. Many of the strengthening exercises that are isometric in nature should be
held for only a 5-10 second count, depending upon the physical maturity and condition of
the player.
- Achilles and calves
- place heel of foot on ground and sole of foot on ball; lean forward; a
partner on the other side will stabilize the ball
- Hamstrings
- put the Achilles of one foot on the ball and bring chest forward
- Hamstrings and buttocks
- while standing with legs straight as
possible, circle the ball around the feet with the hands; spread the legs
and circle the ball around each foot
- Back and Hamstrings
- with legs straight and spread, reach ball back between the legs as far
as possible; bring ball forward, arching back and neck looking upward,
with only toes and ball touching the ground
- Shin and Thigh
- point toe down and press top of foot against the ball; ball must be
stabilized against a wall or another player; player should feel the
pressure in the thigh and shin
- Groin
- same as above except use inside of the foot; player should feel the
pressure in the inner thigh and groin
- Outside Thigh and Shin
- same as above except point the toes inward and use the outside of the
foot
- Thigh
- with ball positioned between the backs of two players, lower into a
squat position, hold and return
- Abdominals
- hold ball between feet
and in the air; do crunches; or reach up and touch ball on each sit-up
- Hip Flexors, Back, and Abdominals -
resting on forearms, ball between feet and off the ground with legs as straight as
possible, move the ball in a figure eight; with a partner, each player circles the ball
around the other player's ball
- Abdominals - resting on forearms,
ball between feet and off the ground, bring knees to the chest, then extend the legs; with
a partner, extend the legs to one side, alternating sides with the partner
- Lateral Abdominals
- lying on back
with ball between feet and legs straight up in air, lower the ball to one side maintaining
the "L" shape; raise up and lower to the other side
- Arms
- pushups with one hand on the ball; either do a set with each hand or
alternate the ball hand on each pushup
- Arms
- do pushups with the top of the feet on top of the ball
- Neck
- with partner holding ball,
press forehead against ball
for 5-10 seconds; move to sides and back of head
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Exercise of the Day - Short and Wide |
- Problem:
Defense
- players do not shift to the ball
side very well;
- players do not recover to get behind
ball;
- players are not aware of or do not
mark well on the off-ball side
Attack
- players do not switch the point of
attack from one side to the other
- players do not play the ball wide
- players do not move well laterally
(too vertical with their runs)
- Solution:
Set up a very wide field (wider than normal play) and make the length fairly short (for
example, for a high school team of 8v8, use 70x50). Place three 3 yard goals on each
goal line, one in the middle and about 10 yards inside each touchline. Put the team in a
formation or shape; for instance, a 4-4 or a 3-5. Then play.
- Coaching Points:
Defense
- Be sure the backs and the midfield
shift to the ball appropriately
- Watch for the recovery of the
midfield; do they go to the ball or get behind the ball
- Ensure the team's zonal structure or
man marking is according to the coach's system
- Make sure the off ball defenders are
constantly looking at the wide off ball attacker as the defense shifts to ball
- Look for support, balance and
pressure on the ball
Attack
- Central players need to reverse the
ball the opposite side they receive it
- Wings need to create width as the
ball is reversed
- Wings need to look for opportunities
to make lateral runs to the inside to open up overlapping opportunities for the backs and
central players
- Central players need to look for
wide lateral run opportunities
- Do the backs give good supporting
opportunities
- How well does the team counter
attack out of their defensive shape
Variation:
Consider giving one team some shape and not the other team. Work the
starting backs and midfield on one team.
NOTE--only focus on the defense or the attack during a session. Have just a couple of
objectives to work on and don't try to solve every problem.
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Practice Tip - Early Skill Work |
When working on skill, coach it early in the training session,
before the players are fatigued. Speed work is also best done
during the early part of a practice. Note that speed work is not
conditioning, but the understanding about how to be fast. This
type of work requires short periods of effort and ample rest;
e.g., 8 rest to 1 work unit.
Shooting is a skill. This is one of those skills we
often do at the end of practice. Consider working on it early in a training session.
At a level where there are practices every day,
alternate the speed work days with the strength training (i.e., conditioning and
plyometrics) days. A practice the day before or after a game should not be a strength
training day, as the players need recovery time.
Most experts seem to agree that 48 to 72 hours
are needed to fully recover from a strength related workout. Of course, this is related to
the base condition and age of your players. What would be stressful to one team, may just
be a decent warm-up to another.
Well, since I've left nothing for us to work on
in the latter part of training, I guess we can all go home early, huh?
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Practice
Tip - Can You "C" Me |
The "C" run is a curved run (in the
shape of a C). The run is often used when a player off the ball is going forward ahead of
the ball. It is used to "open" the player up to the field and the ball.
By being open to the field (hips and shoulders
facing a large portion of the field), the player can see more and will probably have more
options if he receives the ball. By being open to the ball, the passer will have better
passing angles to complete the pass as shown in the following diagrams.
Player A (below) would have to make the perfect
pass to connect with B in stride. Also, B would have to look back over his shoulder to see
the pass coming.
A B
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Because of B's curved run, player A
now has a nice angled pass and B has
a better chance to receive the ball. If it is behind or ahead of B a little, he should be
able to adjust his run. Also, B should be facing the direction he would like to attack
when he receives the ball.
A B__
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Try the above sequences and see how
difficult the passing is with a vertical run. Sometimes, it's best not to be straight
forward.
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"Just as
water has no absolute Position, the Strategy has
no absolute Direction. Those who can follow their opponent's
transformations to take triumph, may be called genius."
Sun Tzu, The Art of War |
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Exercise of the Day - No Tackling |
When an attacker is going on goal, the first
thing a defender should do is slow him down. Secondly, he should steer (shepherd) the
attacker away from the goal (preferably to his weakest leg side). Third, he should prevent
or interfere with the shot.
Notice, there were no points that say tackle
the ball. A defender should only attempt a tackle on an attacker in the "scoring
zone" when he supported by other defenders. The following exercise helps to reinforce
this "no tackling" mentality.
- Setup: Defender D in on the goal
line near a post with ball; Attacker A is 40 to 50 yards out; a GK is in goal.
- Procedure: D plays a long ball out
to A and closes down the ball. A receives and attempts to beat D and get a shot on goal. D
is only allowed to block the shot, not tackle. Stop play after a few seconds if the
defender is able to stop the attacker's momentum.
- Coaching Points: Defender should
have quick and constantly moving feet.
The feet should never cross. A reach out of a foot to ball should be verbally identified
immediately. Defender should have good lateral or backwards movement. Defender should be
side-on, though the stance should close to a slightly squarer stance as the attacker gets
into or near the penalty area.
- Progression: There are several
progressions that can be used.
- #1--add a second defender that is 10
yards deeper than the first attacker and recovers after the second attacker touch; add a
second attacker and move the second defender to the goal line; add a third defender that
recovers from 10 yards behind the attackers after the second attacker touch; etc.
- #2--add a second defender from the
goal line (1v2); add a second attacker; add a third defender; add a third attacker; etc.
- #3--add a second defender (from goal
line) and second attacker; change to serving the ball from the halfway; add a third
attacker that is only for drop support; add a third defender (from goal line) and a third
attacker (serve from halfway); etc.
- Note, sometime during the
progression of adding defenders, allow tackling when there is defensive numerical
superiority.
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"Defend
when there are inadequacies;
Attack when there is surplus."
Sun Tzu, The Art of War |
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Exercise of the Day - 5v2 - Attack |
The goal of the five players in possession of the ball on the attack in a 5v2 exercise
should be to split the defenders with a pass or to at least play the ball to a teammate
that is not adjacent. Note, the only option may be to adjacent player in hopes of putting
the defenders in a situation where they can be split.
The coach should set up the grid size large enough to
ensure some success. I would recommend a rectangular shape over a square. Depending on the
age, 12x15 is a good average grid size. Be sure the defenders are replaced frequently. One
way is to have dynamic replacement by an attacker that makes a bad pass or reception. Do
not allow the defenders to kick the ball out of the grid as you want to the play to keep
moving.
Some things a coach can ask of his attacking
players include:
- have an "off-ball" player
check into the middle
- have the passer move to a different
position immediately after the pass, with his space to be filled by another play
- have the adjacent player look for
overlap or take-over opportunities
- players should try to receive the
ball across their bodies and not return the ball back in the same direction of the initial
pass
- have the player on ball commit a
defender by dribbling at the defender before passing, if a defender does not close down
- restrict or mandate a certain number
of touches
Coaching Points:
- watch for players that receive the
pass facing the passer; their only immediate passing option is to return the ball to the
original passer
- be sure supporting (adjacent)
players react to each pass
- watch for players that get
"caught" in a corner as their options will be restricted
- make the longest pass possible and
still maintain possession
- first touch is as important here as
anywhere else; players should NOT stop the ball
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The Rule of
Numbers
by Sun Tzu, "The Art of War"
"When ten times greater, surround them.
When five times greater, attack them.
When two times greater, scatter them.
Even when small opponents have a strong position,
the larger opponent will capture them."
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Exercise of the Day - 5v2 Defense |
A very good keepaway game is 5v2. The grid size is variable, but 15x12 seems to be a nice size
for a defensive focus. Five players keep the ball away from two defenders.
Defensively, the players want to do three
things:
- pressure the ball
- stop the through ball or the one
that splits the defenders
- localize the passing options,
allowing only two players to play the ball
When attacking player A1 has the ball, defender D1 closes down, forcing the ball towards
A2. D2 is dropped back maybe 4yards behind D1 and between A1 and A2. D2 the key to
not allowing A1 to connect on a pass to A3, A4, or A5.
When the ball is played to A2, D1 should drop back and
support D2 as D2
closes down A2 forcing play back towards A1. It is very important that D1 does not chase
ball as a gap between he and D2 will form. Also, D2 must decide how to support D1 as A2
will have options to A3, A4, or A5.
The exception to this may be a weak
pass or a double team opportunity.
If the defense works it right, only A1 and A2 will touch the ball.
Defensive support, direction attacking player with ball is
forced and communication are things that can be worked on in this numbers down exercise.
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Practice
Tip - Returning to Play from Injury |
Below is information I have collected
from a couple of sources on how to test players to see if they are fit to play after a leg
or foot injury. Some of these things can and should be done on the sideline during a game.
Each activity is timed and/or counted for the non-injured leg first. The injured leg is
deemed to be healthy enough if it can reach 85% of the time or reps of the uninjured
appendage.
- Balance: single leg volley kick; 30
reps or loss of balance
Strength:
- vertical jump test #1 - standing on
one leg, maximum leap and land; compare height of jump
- vertical jump test #2 - standing on
one leg, jump a consecutive series of 10 jumps on one leg; time jumps and compare
Propriceptors:
- single hop for distance (twice)
- timed hop for 7 yards
- cross over hop - hop over a line up
and wide as far as possible, then back, then back again (player must maintain balance)
Coach looks for signs of injury in:
- straight ahead running
- backward running
- side shuffles
- Cariocas
- figure 8's
- zig-zags with 45-60 degree cuts
- shuttle runs
Coach looks for signs of injury in functional test with ball; various methods of passing
(all parts of foot) and shooting. Distances should cover 5 yards progressing to 30.
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