Speed Agility Dribbling Session – Objective
We would like to improve our physical ability and reaction time. In our Speed Agility Dribbling Session, we will have short reaction time speed and agility drills, followed by small sided game in tight spaces to quickly get out of pressure.
Every practice session starts with a light jog warm up and stretching. Every time there is a small break, players should look to play a small game of rondo when they are waiting on their team mates.
- 5 minutes of light jog to activate our body muscles.
- It is followed by 2 minutes of stretching.
- Total: 7 minutes.
Speed Agility Dribbling Session – Details and Stages
The US SOCCER curriculum its best practices is followed. This methodology consists of 4 stages within our Speed Agility Dribbling Session, focusing on progression throughout.
Speed Agility Dribbling Session – Stage I – WARM UP
- The group will be split into 2 big groups.
- One half will do cardio when they are not doing the drill, the other half of the group will do speed and agility, with and without the ball.
- MAIN: No ball just yet, figure 8 agility. The coach will call a color of the flag, players will sprint full speed, and shuffle between the cones. To finish, the player will do a quick turn and sprint back to the group.
- PROGRESSION: We introduce the ball, with quick ground passing on the outside of the cones. The server can be the coach, or the goalie, with feet or hands. The coach will call a color of the flag, players will dribble full speed, and dribble between the cones. To finish, the player will have a free shot on goal.
- PROGRESSION II: Quick ball manipulation such as sole rolls or inside touches, before repeating the sequence by acceleration and dribbling with the ball, and to finish with a shot on goal.
- Total: 25-35 minutes.
Speed Agility Dribbling Session – Stage II – SMALL SIDED ACTIVITY
- We implement pressure from the opponent, direction to goal and transition from attack to defense.
- 1v1, 2v2 or 3v3 (depending on the numbers). The ball starts behind the goal of the attackers. They will do ball manipulation or quick passing, followed by a sprint sideways around the goals to start the drill.
- PROGRESSION: Limit touches for the attackers.
- Total: 20-25 minutes.
Speed Agility Dribbling Session – Stage III – EXPANDED SMALL SIDED ACTIVITY
- We require a slightly bigger field, and we have at least 1 big goal with a goalkeeper.
- Offside rule applies.
- We have bigger numbers on teams, 5v5 all the way up to 9v9, depending on the number of players at practice.
- Quick rondo passing before sprinting sideways upon the coach’s call.
- PROGRESSION: limit touches for attacker.
- Total: 15-25 minutes.
Speed Agility Dribbling Session – Stage IV – FULL GAME
- All rules apply as during a regular league game.
- Players try to implement the lessons learned from practice.
- We play a full game with all players involved.
- Total: 15-25 minutes.
- After the game, we will work on our core and abs with the following drills:
- 30 knee crunches with knees and legs up,
- 30 cross crunches with elbow to opposite knee,
- 20 leg raises,
- 20 cycling cross crunches sitting up,
- 30 flutter kicks while sitting up,
- 20 heel touches,
- 60 seconds plank.
Speed Agility Dribbling Session – Coach Kevin Van Vreckem
Coach Kevin is part of the Boynton Knights FC Academy Program, who are partnered with Boca United Football Club.
They are operating under United Soccer Development Academy (USDA) as South Florida Football Academy.
Thank you for reading my post about the Speed Agility Dribbling Session.
Please reach out to me if you have any special requests or topics for a soccer session. I will try and cover that in one of the future soccer session blog posts.
Would you like to schedule a meeting with me?
Coach Kevin Van Vreckem
USSF National “D” License (2017)
Phone: (561) 654-0485