Pre-season circuit in four 38 m stations: strength in the hoop, ladder, 20 m sprint and shot at a mini goal
Linkalde exercise
How it works
- Who starts
- P1, P2, P3 and P4, each in the hoop of his lane.
- Who takes part
- Four players at the same time, one per station; the rest wait behind the first hoop.
- What the ball does
- One stationary ball per lane, in front of the mini goal, which is struck at the end.
- How to score
- No points; the technique of each task is assessed.
- When it ends
- The session consists of two full rounds of the four-station circuit.
- How it restarts
- When all four have struck, they walk back and the next station begins.
- How players rotate
- Everyone moves to the next lane and the one at the last returns to the first.
Number of players
4-16 players
Format
Four stations with a striking action
Recommended
2 × 24 min
Rest 120s · Medium intensity
Space
Small-sided space
Space
30×44 m
Goal
Link strength, coordination and speed with a final technical action, from the analytical to the football action, with almost complete recovery between tasks.
Description
Four 38 m lanes, one per station, with the same structure. Each player starts in a hoop, where he does ten repetitions of a different strength exercise at each station (weighted calf raise, lateral squat, Russian twist with a medicine ball and quadriceps). He walks to the start of the ladder and does the coordination work (double step, lateral with a cutting feint or hurdles), sprints about 20 m to a stationary ball and hits it at a mini goal placed 10 m beyond. The four players work at the same time and move on to the next station. It is a preparation session with transfer to the football action; all transitions are made walking to recover almost fully.
Step by step
- 1
Each player does ten strength repetitions in his hoop and walks to the ladder.
- 2
He does the coordination on the ladder and sprints about 20 m to the ball.
- 3
He strikes the ball first time at the mini goal.
Rules
Ten strength repetitions at high intensity and with good technique. The ladder is done with maximum coordination and the start is a sprint. The strike is made first time on reaching the ball. Transitions are walked. Two full rounds of the circuit per session.
Equipment
- 4 hoops
- 4 ladders
- 4 mini goals
- Balls
- Medicine ball
Physical focus
Recommended times by goal
- Strength: 2 × 12' · rest 2' · Medium intensityOrientativo
Rotation and restart
After each station the roles change: each player moves to the next lane and the one at the last returns to the first.
Coaching points
- Good technique in the strength repetitions.
- Ladder with clean foot contacts.
- Maximum sprint start.
- Strike accurately after an effort.
Common mistakes
The repetitions are done with little range.
How to correct: Full, controlled range of movement.
They strike without looking at the mini goal.
How to correct: Lift the head before the last step.
They run in the transitions.
How to correct: Walk to recover.
Questions for the players
- “How does your strike change after the sprint?”
- “Which station is hardest for you in coordination?”
Levels
- A · easyLight weight and no final strike.
- B · standardAs described.
- C · advancedMore strength load and strike with the weak foot.
If you have fewer or more players
- With 4 fewer: One player per lane and a 90-second pause between stations. (Four stations with one player)
- With more: Two players per lane, one works and the other returns the ball. (Four stations in pairs)
- With odd numbers: The extra player returns balls.
Age
Variations
- With help. A teammate throws the ball for a first-time strike.
- Diagonal volley. The strike is a volley after a diagonal run.
Source: Gesdep (adaptado)