Training plan Flashcards
(14 cards)
Biggest skill weakness
My players biggest skill weakness is his long shooting so that is the focus of my training plan. This was a big weakness as he rushed his approach to the ball and did not plant his foot in the correct position next to the ball meaning he lacked stability so had not set himself. He also did not get his body position correct as he was leaning back and did not get his head over the ball. The player made contact with the ball to low and not central meaning the force applied caused the ball to go too far upwards and wide.
1 - stationary shot
Ball is placed 20 yards out from the goal and shoots from a dead ball scenario first from a central position and then from close to the corner of the box.
This drill is the base drill of the training program to get the performer used to shooting and the kinaesthetic feeling of doing it. The focus is to repeat the action of striking cleanly through a ball with no focus on curve or movement at this stage.
To perform this drill successfully the player should try to ensure they have planted their foot beside the ball to provide stability. They should get their head over the ball and then lock their ankle and strike with their toe down to ensure a clean strike that does not go over the crossbar.
In the first 2 weeks the performer will do 10 shots from the centre and 5 from each side to get used to shooting from different areas of the pitch which should be done with only their dominant foot. In the final week it will double so that they take 20 shots from central and 10 from each side, this should incorporate the use of the non-dominant foot splitting the shots at each station, so half are left foot and half are right foot.
Warm up and cool down
Before every session the player should complete a warm up consisting of jogging and dynamic stretches like opening and closing the gate which will increase temperature and elasticity of muscles. After every session they should do a cool down to slowly lower their hart rate towards resting which will help remove of lactic acid and reduce fatigue.
Roll to shot
Ball is placed 25 yards out from the goal where the player rolls it in front of them about 5 yards before striking towards goal.
The focus of this drill is to progress from the first drill into a moving ball scenario in order to help them progress through the training plan.
To perform this drill successfully the player should try to approach the ball with controlled pace, focus on getting great contact with the ball aim to direct the ball precisely where they want it to go and follow through with their shooting foot to improve accuracy and power.
In the first and second week the performer will do 10 successful repetitions with their dominant foot. This should be done at 60% of max intensity and with a work to relief ratio of 1:5. This drill should progress in the third week to the player doing the same rolling and shooting action but after 10 successful reps on their dominant foot they should complete another 10 on their non dominant foot. The performer can only move on after 10 successful repetitions meaning that operant conditioning is being used by positively reinforcing the desired outcome meaning they are more likely to repeat the action.
One Touch Control & Finish pass from by line
Ball is placed next to the post on the byline of the goal and a partner will pass the ball into the player who is stood on the edge of the D. They will be allowed 2 touches: one to control it and one to shoot. The shot must occur from outside the penalty area so if it goes into the box will not count as a successful rep.
The focus of this drill is to continue to progress on a basic shot incorporating a first touch which further moves the drills towards game realistic scenarios. The aim is to maximise positive transfer of the skills learnt in the first two drill of striking cleanly, accurately and whilst the ball is moving
To perform this drill successfully the player should try to ensure they control the ball with the inside of their foot and set the ball out just in front of them before planting their foot matching the movement of the ball to get in alongside to allow them to properly connect and strike the ball.
In the first 2 weeks the performer will do 10 successful shots with the control and finish on their strong foot at 60% maximum intensity in order to not tire them out and heavily decrease their performance. In the third week the drills intensity will increase to move closer to a scenario that could potentially occur in a game with the performer playing at 80% intensity and having to complete 15 successful touch and shots.
10 yard move to shoot
Ball is placed 30 yards out from goal and the player is to get the ball and dribble it around 10 yards to just outside the box where they will strike the ball towards goal.
The focus of this drill is to put the midfielder in a scenario they came face to face with during the game meaning they can practice to try and overlearn the skills of dribbling forward and shooting as it is likely they will come across it many more times in future games.
To perform this drill successfully the player should try to dribble the ball as if they were in a game by driving at pace with small touches so they wouldn’t be dispossessed and looking up to mirror driving forward in a game. For the shot they should try to not lean back and keep their centre of mass central and stable by keeping the line of gravity within the base of support. They should also keep their head over the ball to ensure the ball stays at a height where it may go in the goal
In the first 2 weeks the performer will do 10 successful shots with the drive and shot at a game tempo where it should take them about 10 seconds. They should then rest for about 50 seconds for a 1:5 work to relief ratio. In the third week they should repeat the drill at the same high intensity but rest for only 30 seconds this time decreasing the work relief ratio to 1:3 meaning they are conditioning themselves to be able to work harder with shorter rest time to match real game situations.
Target zone finishing
Ball is placed on the by line with players partner who must play a firm low pass to the player stood 20 yards out from goal. They must take a touch and shoot at the goal which has targets in all 4 corners for 10 successful repetitions (ball hitting the target)
Focus of this drill is to work on the accuracy of the players shooting by placing specific targets in the goal to ensure they are aiming and executing their shots right into the corners to provide them the best chance of putting it past the keeper when it comes to a game scenario
To complete this successfully they should look to set the ball out in front of them and build on the drill from cycle 1 and strike through the ball following through towards the intended target.
In the first 2 weeks the player will have large targets in all 4 corners to give them a bigger area to aim at and then in final week the size of the targets will be decreased significantly to ensure training the player to shoot as precisely as possible.
First Time Finish
Ball is placed on the by line and players partner must pass the ball to the performer on the floor who is stood 20 yards out of the goal. The player should hit it first time for 10 successful repetitions
The focus of this drill is to start to increase the range of shots and techniques that the performer uses to ready him for all situations in a game he could possibly face.
To perform this drill successfully the player should hit the ball with their laces and aim to hit it higher on the ball to try and contain the shot so it doesn’t fly over the crossbar. They should also ensure they follow through to help aim where they shoot to help controlling the direction of the shot
In the first 2 weeks the performer will do 10 successful shots and then in the final week they will split the 10 shots to 5 on each foot trying to maximise bilateral transfer.
Corner of 18, Cut-In Curled Shot
Ball is placed 22 yards out on the touchline and player must cut inside by dribbling and then doing a curling shot aimed towards the far post from the corner of the 18 yard line.
The focus of this drill is to start to bring in more complexed techniques than just striking through the ball as it brings in a curved finessed shot instead. It aims to provide the performer with a difrent way of shooting when it comes to a game.
To perform this drill successfully the player should cut inside dribbling dynamically and the final touch should be pushed inside outside their feet. The player should aim to connect with the ball on the far side of the ball and aim outside the post so it curls inside the post and goes in the far corner.
In the first 2 weeks the performer will do 10 successful shots with the cut inside cutting in from the left onto their strong right foot. This should be done at 80% max intensity with equal rest time after completion as it is a high intensity anaerobic activity which will cause large oxygen debt so EPOC will be high as a result. In the final week after 10 successful reps they should swap sides and complete 10 reps from the other side on their non dominant foot.
Back to Goal, Turn, Curled Shot
Ball is 25 yards out with partner who passes ball to performer 20 yards out with back to goal. They must receive the ball and turn on it before curling the shot into the corner of the goal.
This drill aims to help the player developing skills for effectively taking the ball back to goal and also learning to turn on the ball to create a shooting opportunity.
To perform the drill successfully the player must look to receive it on their back foot on the spin and the touch must aim to be out their feet to allow them room to wrap their striking foot around the ball
In the first 2 weeks the performer will do 10 successful shots and then in the final week they will split the 10 shots to 5 on each foot.
Over the shoulder control and shoot
The player will be stood facing the goal from 25 yards out. They must have a partner behind them with a ball in their hands and they should throw it over the shoulder of the performer who should bring the ball down before it bounces and set it in front of themselves before they shoot from the edge of the box
To perform this drill successfully the player should they cushion it down with the ball not rolling too far away as this would be unrealistic to what he would face in a game. He should also try to use different body parts when controlling the ball to increase range of touches.
In the first two weeks this should be performed for 5 successful repetitions over each shoulder uncontested and then in the final a defender should be brought in who will run from the side to try and tackle in order to add more pressure and ensure they get the shot away in a good time. The players diaphragm will actively contract during inspiration and passively relax during expiration in order for the player to be able to respire and recover from the high intensity work with a defender.
Over-the-Shoulder Control and volley
The player will be stood facing the goal from 25 yards out. They must have a partner behind them with a ball in their hands and they should throw it over the shoulder of the performer who should control the ball and keep it in the air and volley from roughly 20 yards out
This drill is a complexed progression of a previous drill and is bringing in an advanced technique that has not yet been trained in the plan
To perform this drill successfully the player must try to control it with the inside of their foot to control the upwards control. They must make sure they keep their eyes solely on the ball and follow it’s trajectory onto their foot to ensure they make a strong contact.
In the first 2 weeks they should try to perform this drill for 7 successful repetitions scoring past a goalkeeper with a volley. In the final week of the plan the should try to complete 10 increasing the workload in order to cause overload which will ensure physiological adaptations are achieved.
Angled First Time Finish
Ball is placed on the by line and players partner must pass the ball to the performer on the floor who is stood 20 yards out off centre to the left/right. The player should hit it first time for 5 successful repetitions from each side
The focus of this drill is to continue to work on more advanced situations and progressing earlier drills by using similar techniques but in harder scenarios.
To perform this drill successfully the player should hit the ball with their laces and aim to hit it higher on the ball to try and contain the shot, so it doesn’t fly over the crossbar. They should also ensure they follow through to help aim where they shoot to help controlling the direction of the shot
In the first 2 weeks the performer will do 10 successful shots and then in the final week they will split the 10 shots to 5 on each foot.
3 Part Finishing Drill: Shoot, 1-2, Lay out wide, Attack the edge of Box
This drill requires the performer as well as 2 other players. The ball starts with the performer 30 yards out who should play a 1-2 with another player and then play a first time pass out to a player on the wing. They should then cross the ball to the player who attacks the edge of the box and shoots first time from the cross
The final drill of the training plan is the most game realistic drill to finally hone all their skills into a completely match-like scenario.
To perform this drill successfully the performer must play the first pass of the 1-2 at a speed which allows the other player to set it back to them. They must then play a firm pass to the player on the wing which would not get intercepted in game. Once the pass was played they must run to the edge of the box and watch the ball onto their foot to ensure good contact and power.
In the first 2 weeks the player will do this on their dominant foot for 10 successful repetitions then the final week should be 10 successful repetitions on both feet. The player should now be able to attribute their successful performances in drills to internal unstable factors to build confidence and promote mastery orientation.
