These are two simple but competitive exercises that combines both technical and physical demands of being a forward. Technically, they challenge the forward’s ability to get the ball out of their feet to create a shot on goal and physically, it challenges them to sustain a level of intensity for a 30 second period. Each player counts their goals and you should always have a winner at the end. Competition drives intensity and intensity drives quality.
One forward works and the other two players serve. On the coaches signal, the player starts with receiving a ball from a wide angle and in front of the mannequin. The forward must take one touch out of their feet and then shoot. There is a two touch limit on each shot and the goalkeeper can always come out to narrow the angle. After the shot, the forward must sprint over to the other side and do the same. There is a 30 second limit so the harder a forward works, the more opportunities they should have to score.
The second set-up is simple. One forward goes at a time and works for 30 seconds. The balls start with the server on the edge of the six yard box and the forward positions themselves on the penalty spot in front of the mannequin. The exercise starts with a ball played into the forward, who must take one touch away from the mannequin and finish on goal. The forward is not allowed more than two touches and a goal is worth one point.
After the shot, the forward must backtrack to the edge of the 18 yard box and then receive a second ball from the server. Again, the forward must take one touch away from the mannequin and finish on the second. The forward is not allowed more than two touches and a goal is worth two points.
– Never receive the ball flat footed
– Speed of play here is defined by how quickly you receive the ball and then get the shot off.
– Players should be working at their maximum physically throughout the 30 second exercise.