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FITNESS RONDOS FOR PRE-SEASON

ACTIVITIES FROM THECOACHESZONE DRILL LIBRARY




CHELSEA FITNESS RONDO



Instructions/Set-Up


This pressing-focused rondo begins with 2 defenders starting 10 yards outside the main grid, where they have 3 balls ready to play. To start, one of the defenders passes a ball into the grid to initiate a 2v6 rondo scenario. Immediately after the pass, both defenders sprint in to try and win possession.


Once possession is won, the defenders must quickly exit the grid, return to their starting point, and play the next ball in to repeat the process. This cycle continues through all three balls and promotes high-intensity pressing, quick recovery, and transition play.




TALLINN 3 TEAM FITNESS RONDOS



Instructions/Set-Up


This fitness rondo is designed to combine high-intensity pressing with technical possession work. Three teams of four players are used, with two teams operating as possession groups in separate grids while the third team acts as the pressing unit. The possession teams aim to circulate the ball under pressure, maintaining control and rhythm while constantly adjusting their positions to support the ball.


The pressing team works continuously, with each player taking turns to sprint into the first grid to win possession before immediately moving into the second grid to repeat the action. As soon as the first grid becomes empty, the next pressing player begins their run, creating a constant cycle of pressing actions. This structure places strong physical demands on the pressing team while maintaining technical focus for the possession players.




WARSAW CONTINUOUS FITNESS RONDOS



Instructions/Set-Up


This high-intensity rondo drill is set up using three connected 15x15 yard grids, each occupied by teams of six players. The drill focuses on fitness, quick reactions, and possession skills under pressure. At the coach’s whistle, two players from the first grid sprint into the second grid to press and attempt to win possession in a challenging 2v6 situation. Their goal is to disrupt the larger possession team and regain the ball quickly.


Once these two players successfully win possession in the second grid, two players from the second grid then immediately sprint into the third grid to repeat the same pressing and winning scenario. Following this, two players from the third grid will run into the first grid to continue the cycle. This rotation maintains continuous movement, combining cardiovascular fitness with sharp decision-making and technical ability in tight spaces.




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