Barcelona Fitness & Conditioning

Instructions/Setup:

This fitness drill replicates a recovery run. The attacker and defender start in separate channels, positioned horizontally to each other. On the coach's whistle, both players sprint toward a mini goal, with the defender tasked with preventing the attacker from scoring.

The defender must close the gap and apply pressure, aiming to stop the attacker from getting a shot off, while the attacker attempts to quickly reach the mini goal and finish under pressure.

Coaching Notes:

• Starting Position: Ensure both players start in an athletic stance, ready to explode out of the channels on the coach’s whistle. This prepares them for the sprint and mimics a real game situation.

• Defensive Sprinting: The defender must focus on closing down the attacker quickly, maintaining a low center of gravity to change direction efficiently, and positioning themselves to block the shot.

• Attacker's Sprint: The attacker should focus on explosive acceleration out of the starting position, using quick, sharp movements to get to the mini goal before the defender closes them down.

• Recovery Movement: Encourage both players to react quickly and recover properly after each sprint to prepare for the next repetition. Emphasize the importance of speed and agility in defensive situations.

• Mental Focus: Players should stay mentally sharp and aware, focusing on the timing of their run and the attacker’s intentions.

Progression 1: Add a Second Defender:

Introduce a second defender in a 2v1 situation, making it more challenging for the attacker to get a shot off.

Focus: Encourages the attacker to be more creative and sharp with their decision-making while increasing the defender's ability to close down the space quickly and communicate with a teammate.