Pattern Running/Speed and Agility Development

performance conditioning soccer

The following speed and agility exercises are provided by Performance Conditioning Soccer. The exercises you select must be done using perfect technique. The exercises were contributed to PCS by Phil Rose.

 

In and Out Runs (44 yards)
Movement Pattern 5 In ‘N’ Out Runs (MP 5)

Exercises without ball

  1. Sprint from 1st to 2nd, turn, sprint middle, turn and sprint to 3rd and on to 1st
  2. Reverse direction
  3. Sprint from 1st to 2nd, turn, sprint to middle, backwards to 3rd and on to 1st
  4. Reverse direction
  5. Slide from 1st to 2nd and middle, turn and slide in opposite direction to 1st
  6. Reverse direction
  7. Forwards, backwards, forwards, backwards, forwards
  8. Reverse direction

Exercises with ball

  1. Speed dribble round M shape
  2. Alternate forwards, backwards
  3. Change dribble foot after reaching middle cone
  4. Change dribbling direction
  5. Perform trick in between each cone
  6. Perform 10 touches on ball at each cone

Reps: 3 reps without ball, 2 with ball, 2 without. 45 seconds rest between reps. Vary speeds to include walking. Develop to timed circuits. Record times and total distance covered

Sets: Beginners 2x, Intermediate 3x, Advanced 4x. 1 minute rest between sets.

Position specific: Defenders and Midfielders

Tri-Point Runs (34 yards)
Movement Pattern 6 Tri-Point Runs (MP 6)

Exercises without ball

  1. Sprint diagonally from 1st to 3rd, jog to 4th and sprint to 1st
  2. Slide diagonally to 3rd, jog to 4th and slide to 1st
  3. Sprint diagonally to 3rd, backwards to 1st
  4. Reverse direction
  5. Sprint, walk, sprint in same pattern

Exercises with ball

  1. Speed dribble diagonally to 3rd,, leave ball, jog back to 1st
  2. Sprint diagonally to 3rd, speed dribble to 1st
  3. Speed dribble diagonally to 3rd, backwards to 1st
  4. Speed dribble diagonally to 3r, change dribble foot, dribble back to 1st
  5. Reverse direction

Reps: 3 without ball, 3 with ball, 5 without ball. 30 seconds rest between reps. Vary speed to include walking. Develop to timed circuits. Record times and total distance covered.

Sets: Beginners 2x, Intermediate 3x, Advanced 5x. I minute rest between sets.

Position specific: Midfielders

MP 7 Circuit Layout
W-M Reverse Runs (48 yards)
Movement Pattern 7 W-M Reverse Runs (MP 7)

Exercises without ball

  1. Sprint to each cone in sequence shown
  2. Slide to each cone in sequence shown
  3. Hop to each cone in sequence shown
  4. Sprint forward and jog backward in sequence shown
  5. Combinations of above
  6. Reverse direction

Exercises with ball

  1. Speed dribble round each cone in sequence shown
  2. As above change dribbling foot at each cone
  3. Speed dribble and perform trick at each cone
  4. Dribble forwards and backwards, changing direction at each cone
  5. Perform 180 turn at middle cone

Reps: 3 without ball, 3 with ball, 3 without ball, reverse direction. 1 minute rest between reps. Vary speed to include walking. Develop to timed circuits. Record times and distance covered.

Sets: Beginners 2x, Intermediate 3x, Advanced 4x. 2 minutes rest between sets.
Position specific: Central Midfielders and Forwards

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Performance Conditioning Soccer

Ken Kontor is founder and president of Performance Conditioning Inc. His company is the world’s largest single source of sports-specific conditioning information. Among the educational resources provided are Performance Conditioning Volleyball, Cycling and Soccer newsletters now in their 14th year of publishing and 15 sports-specific conditioning books and training card systems. He is a founding member of the USA Volleyball Sports Medicine and Performance Commission and was instrumental in the establishment of the Volleyball Conditioning Accreditation Program (V.C.A.P.) curriculum offered through the USA Volleyball Coaching Accreditation program. Among his contributions to this program was writing the curriculum. He has established the Off-bike Conditioning curriculum promoted by USA Cycling. In the past he has worked with USA Roller Sports and USA Triathlon producing conditioning specific newsletters. Prior to the establishment of Performance Conditioning Inc., Mr. Kontor was a founding father, executive director and publications editor of the National Strength and Conditioning Association (NSCA) for 14 years an organization of over 16,000 sport conditioning professionals. He was an original member of the Certified Strength and Conditioning Specialist committee that established the internationally recognized C.S.C.S. credential. He has traveled extensively throughout the world including the former Soviet Union, East Germany and the Leipzig Institute of Sport, Hungary and Bulgaria with the purpose of introducing their strength and conditioning methods to the NSCA membership. He was instrumental in the establishment of the Australian Strength and Conditioning Association Inc. and the National Strength and Conditioning Association of Japan. He has lectured extensively on the conditioning of athletes throughout the world.