Athletic work with the "1 to 4" then "4 to 1" pyramid

Simple athletic drill easy to set up and practiced in the biggest clubs. It will allow you to work with your players using an infinite number of variations. Strong mentality recommended! Drill recommended for your Seniors players

Durée

12 min

Joueurs

10-20

Thème

Conditioning

Animation: Athletic work with the "1 to 4" then "4 to 1" pyramid

Place 5 cones about 10m apart, forming a line perpendicular to the goal line. Do the same on the other side of the field. Players position themselves at the goal line, leaving 1 to 2 meters of space between them.

They will then need to sprint to the first cone, turn around and sprint back to the starting line. They then repeat the same to the 2nd line of cones, and return, then again to the 3rd line of cones. Return to the goal line before doing the same to the 4th line, come back and finish at 100% to the starting point.

Perform 5-10 repetitions.

You can implement variations:

Return in reverse to the starting line.
Perform the exercise with ball control.
Ask players to touch the line on the ground with their hand each time they pass.

This is a simple and classic exercise, which is very similar to “suicides” in basketball. It is important that you use your voice if you want your players to give their all. Never stop, even if the exercise is painful. Reduce stride length, slow down, go at your own pace, but do not stop. Relative intensity is crucial in this drill.

U17 U18 U19 U20 Seniors