5 Minute Fitness: Oranges and

Lemons for Core Body Strength

By David Clarke
This five minute fitness drill can be used during your training sessions
for a quick break to help coaching points sink in, or as an incentive
for a drinks break.
This is all about jogging backwards and forwards resembling player
movement in a match.

How to do it

Set up two sets of cones like in the diagram.

One player in each set jogs forwards and backwards between the centre
cones five yards apart.

On the shout of "oranges" they race to the cone in front of them.

On the shout of "lemons" they turn and race to a cone 15 yards behind
them.

Play until each player has done five oranges and five lemons.

Or play winner stays on.

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3v2 to 6v5 in
possession v
penetration drill
By Jason Sisneros, Director of Analytics, University
of North Carolina

Jason Sisneros

Teams that use possession based tactics are notorious

for breaking down defences through short passes and movement as opposed to
long range efforts.

Why use it
In this exercise possession and movement are the keys to breaking down the
defence for a final pass leading to close range finishing.

Set up
Set up a 25x15 yard zone using the top of the 18 as the back-line for the zone.
Use the 6 yard box to create an "End Zone" with flags or small goals on either
side of the six. In part 3 it becomes 44 yards wide and have a main 25x15 yard
zone at the top of the 18 with two wide channels on each side. We used 12
players.

How to do it
3v2: The team is organized into an offence and defence to start. The first
progression is a 3v2 at the top of the box. The attacking team has 2 touch max
and must complete a final pass into and across the 18 in order to finish in small
goals at the top of the 6 yard box. Goals can only be scored from the end zone.
No defenders are allowed into the end zone. The top of the box acts as the
offside line. The defence must kill the attack by winning the ball or knocking it
out of play.
6v5: Starts as a 3v2, but becomes a 6v5 when / if the attacking three wish to
use their supporting players on the perimeter. This then releases the defence to
create 1v1's on the wings and 3v3 in the central grid with 1 central supporting
attacker behind the main grid. Defenders are now allowed into the end zone
once the entry ball is struck.

Technique
Possession versus Penetration in the final third. Tight passing and patience will
be critical.

Training options to build a

stronger, faster team
So you want to get stronger and faster? Don't start by lifting heavy weights!
Starting a strength and power programme by lifting heavy weights is a recipe for
injury and will not have the desired effects. Some players are naturally big and
strong, but this does not give them the licence to start squatting 150kg or
performing power cleans.
You need to be progressive and in most cases all the strength you need can
come from Swiss ball, medicine ball, resistance tube and body weight drills drills you can perform at home.
The training options for foundation strength include:

Swiss ball drills - a combination of core stability and general strength

drills;

Resistance tube drills are brilliant for

building foundation strength

Functional bodyweight exercises - push ups, pull ups, lunges and stepups;

Resistance tube drills; and,

Medicine ball exercises - versatile exercises that develop strength and

control.

Your arms and legs rely on the support of your trunk - developing your trunk
stability has to be your first priority.
All strength movements originate from your trunk - the area of your body that
supports your arms and legs. Full body movements such as tackling, jumping or
getting up from the ground involve both sets of limbs, and rely on the coordination and recruitment of your core stability. Core stability is a vital
ingredient for players at all levels.

Fact file
You do not have to lift heavy weights to get faster, stronger or bigger!

Top tip
Strength originates from your trunk so core stability training is the first step in
strength development.
P.S. Ensure your players are both strong and powerful with our Strength and
Power Fit Files for football.
Click here to get your copy, available with free delivery!

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"I want my local club to set up a

child protection policy ready for
the start of next season. How do I
go about this?"
By Johnny Black, a child protection officer from Blackburn
There are lots of resources that can help when it comes to ensuring that your
club's child protection policy is watertight and offers parents the peace of mind
that many demand - certainly, your league committee should have guidelines to
help you with this.
The club's child protection officer is at the heart of this matter. This is the person
who coordinates and communicates the policy to all the coaches in the club,
and in much the same way as a designated first aider, it is his or her job to be
completely on top of all child protection issues.