Integrating functional strength into football-specific practice

2v2 fitness

Aim

To develop a competitive practice that combines possession, strength and movement.

Players

Up to full squad

Set-up

Players take up four positions off the pitch behind the goals, as shown. They work at maximum intensity laterally across the back of a mannequin performing various technical movements, passes, headers and volleys. 

On the whistle, all four players move onto the pitch to play 2v2 into the goal. While this 2v2 is in motion the next four players perform the technical work across the mannequins [1a]. 

On the second whistle the 2v2 players leave, returning to their original corner by moving through various courses – for example zigzag poles, perhaps a lateral shuffle through low hurdles, over quick feet sticks, or by employing a ‘diamond head’ shuttle run [1b]. 

As the 2v2 players leave the pitch the next four players move in. Depending on how many reps I want each player to perform in total, I will rotate the players around each of the four outside positions to ensure they work through each of the returning courses after the 2v2. I will also vary the technical work performed on the mannequins. 

The pitch size can vary based on the age and level of player, ranging from 20x20 yards. 

[1a]

1. At each station one-twos are played through a variety of methods (e.g. passes, headers, volleys)

2. On the coach’s whistle, a ball is played in for a 2v2

[1b]

1. Following the second whistle players leave the area and perform movement tasks (e.g. over hurdles, along a ladder)
2. Players then return to the start and the move begins again

5v5 fitness

Aim

To assess players’ game understanding of angles and distances of support and cover, as well as focusing on players’ ability to repeatedly burst over short distances.

Players

Up to full squad

Set-up

We now move into a 5v5 possession practice in a slightly larger space. Players must retain possession while utilising the key passing, movement and technical skills rehearsed in the first practice [2].

[2]

1. The full- back moves forward to slow down the attack and ‘jockey’ the attacker away from the danger zones

2. The centre back moves across to support the full-back. If the ball is passed in-field they will block the pass or press the receiving player
3. The other defenders move across to cover vulnerable areas
4. If the attacker beats the full-back the centre back moves to block the cross

Progression

Aim

To move what’s been practised into a larger competitive situation with a match-relevant outcome, namely a goal.

Players

Up to full squad

Set-up

Finally we will develop this into a game situation where players work for blocks of 3-5mins with a 90-second recovery in between. We will vary the aims and objectives of the drill either with or without keepers, developing a multi-directional possession or directional game with a ‘goal’ for passes completed, something which obviously promotes and encourages a high press.

What are the key things to look out for?

Technically, attackers and defenders need to operate at maximum intensity for the work period. Due to the physical component being strength, the focus is on defenders to cover quickly then slow down on approach, getting a realistic distance away from the attacker (getting his head down and affecting the cross, shot or pass).

We also want to see a good angle of body position in order to show one way (tactical link), with the approaching player staying on his toes and ready to react. For the second defender, communication, angles and distance of support and cover are essential; and we will say to this player, “when the ball travels, you travel!”

For attackers, this practice is about working as much realism as possible into the situation. So in the first instance this means the speed of the attack must be match-realistic to ensure defenders work specifically. 

We insist on this because sometimes a lack of match intensity can affect the quality of the drill, and therefore each physical bout. We can ensure this outcome by coaching the drill and verbally motivating players during the practice. A forfeit for the losers can also help ensure match intensity is maintained.