Activation circuit with four 20 x 20 m stations: ladder, slalom dribbling, passing triangle and turn runs

Goal

Activate the group in the first part of the session with agility, dribbling, passing and change-of-direction work, raising the intensity gradually.

Description

A 40 x 40 m square is divided into four 20 x 20 m squares, one per station, and the 12 players are split into four groups of three. Station 1 (top left): agility on a coordination ladder laid lengthways and a sprint to a cone. Station 2 (top right): slalom dribbling between three cones, slow through the slalom and fast on the last stretch. Station 3 (bottom right): two-touch passing triangle between the three players of the group. Station 4 (bottom left): runs with a turn around a cone, returning to the start. Each group works for two or three minutes at its station and on the signal moves to the next one clockwise.

Step by step

1. 1

   Station 1: the first player crosses the ladder with one foot contact per square. Station 2: the first player dribbles through the slalom between the three cones.

2. 2

   Station 1: sprint to the cone. Station 2: last stretch of the dribble at top speed.

3. 3

   Station 1: jog back to the queue. Station 2: back to the start, with the ball in the hand.

4. 4

   Station 3: the first player passes to the teammate on the right. Station 4: the first player sprints to the cone.

5. 5

   Station 3: the second passes to the third. Station 4: turns around the cone and comes back.

6. 6

   Station 3: the third returns to the first and the lap is repeated.

Rules

Work is timed: two or three minutes at each station. On the ladder, one foot contact per square. In the slalom, the ball always close to the feet and fast on the last stretch. In the triangle, two-touch passes. In the turn run, touch the cone with the hand before going back. On the signal, everyone changes station without waiting.

Equipment

• Coordination ladder
• 8 cones
• Balls
• Bibs in four colours

Physical focus

Recommended times by goal

• Agility: 4 × 3' · rest 0'15" · Medium intensityOrientativo

Rotation and restart

On the signal, each group moves to the next station clockwise: from square 1 to 2, from 2 to 3, from 3 to 4 and from 4 to 1.

Coaching points

• Each foot contact on the ladder in its own square, with the arms working.
• Dribble with both feet and lift the head.
• Pass with the inside of the foot and to the teammate's feet.
• In the turn, lower the centre of gravity and set off explosively.

Common mistakes

• Stepping on the edge of the ladder to go faster.

  How to correct: Small, complete steps; speed comes later.

• The ball gets away from the foot in the slalom.

  How to correct: Short touches, alternating inside and outside of the foot.

• Groups bunch up when changing station.

  How to correct: Each group leaves on the marked side and without waiting.

Questions for the players

• “At which station is it hardest for you to change rhythm and why?”
• “Which part of the body helps you turn fastest?”

Levels

• A · easyStation 1 without a ball and stations 2 and 3 at lower intensity.
• B · standardAs described.
• C · advancedStation 3 at one touch and station 4 with a ball at the feet.

If you have fewer or more players

• With 9 fewer: Three stations and station 4 is left out. (Three stations with groups of three)
• With more: Groups of four or five and each station is repeated twice. (Four stations with groups of five)
• With odd numbers: The group with an extra player rotates a relief each pass.

Age

Variations

• With competition. Each group counts perfect repetitions and adds up points per station.
• With a ball at all stations. At stations 1 and 4 the players dribble a ball.