fitness, shooting
Two similar tracks side by side, one team on each track. At the end of the track there is a small goal, and in front of it a cone with three balls. Between the goal and the starting cone there are four cones in a slalom. The first player starts from the mark and runs the slalom at full speed. From the last cone straight to the ball and then a shot into the small goal. As soon as the ball is in the goal, the next player starts. The winning team is the one that gets all three balls into the goal first. Three players on the track, six in total. Adjust the cone spacing to the group’s level: the tighter the slalom, the more the drill requires braking and changes of direction.
Braking starts already before the cone, not at the cone itself. Emphasis on a low turn, knees bent and on the forefoot. The cone is turned around tightly, not in a wide arc. Back straight and eyes forward even as speed starts to cost you. In the shot: support foot behind the ball and balance found even though the run ends at full speed. Strike the ball on the middle of the foot/instep, with a short follow-through through the ball.
Where do you start braking before the cone? What do your feet do during the turn? How does your shot change when you arrive at full speed? How do you recognize that your technique starts to break down due to fatigue, and what do you do then?
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