Category: Conditioning
Type: Drill
PYRAMIDS
Description of Drill:
Separate your team into two groups. When using the entire soccer field, place the groups at opposite corner flags. Both groups start the exercise at exactly the same time. Both groups begin to jog along their respective end lines. When the players complete that line, they sprint the next one (the sideline). After completing the sideline sprint, the athletes jog the end line. When they conclude the line, they start phase 2.They must now sprint two lines (sideline + end line, and when they finish that they jog one line (sideline). In the third phase the athletes must consecutively sprint three lines (end line +sideline + end line). When finished with phase 3, the athletes get a chance to catch their breath and are allowed to jog an entire lap (all 4 lines). Now repeat the drill from the top, starting at a three line sprint, and then one line jog. Have them work their way down. Next, would be a two line sprint, one line jog. And finally a one line sprint, one line jog. Remember to have them cool down with a nice walk/skip/stretch.
What to look for Coaches: This conditioning drill should be moderated according to the age of your athletes. The drill mentioned above is for a High School level player. Collegiate players and professionals should add one more level (4 line sprints). For younger athletes you may want to modify the drill and only use half of the field. For real young athletes, (10 or so) you should make a grid 30 yds x 30 yds, with cones and have them run around that.This drill not only builds one’s fitness level but should build team camaraderie.It is very important that the groups stay together as they sprint. This means the players who are the most fit, should be helping the less fit athletes get through the drill, pushing them and encouraging them as they run side by side.
Submitted by: Coach Clay
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