Position-specific high intensity aerobic development

Set up of positions

Aim

To offer an individualised approach to aerobic activity.

Players

Up to full squad.

Set-up

A squad of players can all work within one pitch. The group is divided into central defenders, wide players (full-backs and wide midfielders), central midfielders and centre forwards (and keepers). Each set of players is arranged at the site of their drill, which is set up in their area of the pitch.

One coach manages the session centrally with all players working to the same durations and whistle. The work period of each drill is 60 second s, with 70 seconds rest in between. Therefore, after the repetition is completed there is a five-second turnaround period where working players move to resting positions and vice versa.

Ideally, a different member of staff will be situated at each positional drill. However, if this is not possible, coaches can be placed between drills managing the group. A server is required for the centre forward and central defender drills – this could be a member of staff or a resting player.

Centre midfielders

• Blue players work for 60 seconds
• Red players rest
• The process is repeated for 60secs

1. The player runs with the ball to the opposite pole and leaves it there

2. They then run back around the pole they came from without the ball

3. They then run to a new ball

Central defenders

• Blue players work for 60 seconds
• Red players rest (or serve)

• The drill is set up on the lefthand side of the pitch for left-sided central defenders and righthand side of the pitch for right-sided central defenders

1. The player runs towards and touches the mannequin

2. The player then receives/returns a header from/to the server before backpedaling to the start pole

3. This is repeated three times

1. On the fourth backpedal the server passes the ball into the channel down the side of the player
2. The defender reacts to sprint after the ball
3. They return it to the server with a clipped pass into the server’s hands

Centre forwards

• Blue players work for 60 seconds
• Red players rest

Goalkeepers

• One works with blue players for 60 seconds

• The other works with red players for 60 seconds

1. Player A runs with the ball towards the poles

2. They complete a slalom and pass the ball to the server

3. The server sets for the player who then shoots at goal

4. The player then sprints to the opposite cone
5. Player B completes the drill at the same time as player A, leaving the start cone as player A completes the slalom

Full-backs and wide midfielders

• Blue players work for 60 seconds

• Red players rest

• The drill is set up on both wings for both right- and left-sided players

• If two players are working at one time on one wing then they can start in different positions along the drill

1. The player runs with the ball through the cones and up to the pole

2. The player leaves the ball at the pole

3. They then press the more advanced pole, touch it, and jockey back to the ball

4. They then turn with the ball and run back to the start with the ball at their feet

Progression

Aim

To continue to test and push players as fatigue sets in and levels of concentration waver

Players

Up to full squad

Set-up

Past the basic set-up shown, this  can be progressed in a number of ways. Firstly, the volume of work can be increased, thereby increasing the number of repetitions from eight to 12. The rest period can also be reduced from 70 seconds to 60 seconds. In addition, each discrete position-specific drill can be manipulated, adapted and changed to increase the demands, be they physical or technical.

What are the key things to look out for?

The key is for players to work at a high intensity throughout each repetition of the session. The ideal intensity for the drills is at more than 90% of maximum heart rate. It is therefore imperative that the coach encourages a high work rate throughout the session, even when players become tired. Beyond this, the technical elements of each drill can also be coached throughout, during which we demand good technique under fatigue.

The biggest error that players make is when they drop the intensity. It is important that the coach attempts to dictate this intensity throughout the duration of the drill, whilst also adding in individual achievable goals for each repetition – for instance, six headers in 60 seconds.

Game situation

Aim

To apply all learnt principles into a fully competitive and match-realistic set-up

Players

Up to 11v11

Set-up

I hope that the physical outcomes the players achieve in this drill can be transferred into any game situation or match scenario due to its position-specific nature. The physical demands associated with game situations were evaluated before each drill was designed (please see ‘positional match demands’ below).

Positional match demands

Centre-midfielders

• Succeed in covering the greatest distance compared to other positions
• Achieve a high amount of ball contact and interactions

Central defenders

• Cover the lowest total distance and lowest high intensity distance compared to other positions
• Succeed in spending a large proportion of match time moving backwards
• Ensure a large proportion of sprints are initiated from a standing start
• Complete the most aerial duels and heading opportunities

Centre forwards

• Reach high maximal speeds
• Succeed in completing the highest number of sprint efforts compared to other positions
• Achieve a large number of dribble attempts
• Succeed in completing the highest number of attempts at goal compared to other positions

Wide midfielders and full-backs

• Cover a large amount of high and very high intensity distances compared to other positions
• Complete a high amount of high speed running in a straight line
• Cover large running distances with the ball