Updated: Nov 1, 2022
Here's a simple exercise which can be adapted for both stamina development (speed repeatability component) and purely speed when moving with the ball.
If you're going for speed with the ball, I recommend having someone time you per attempt to try and beat your times, but if you lose control of the ball then the attempt is void.
It's super simple to set up, but uses distances, contraction types and changes of direction specific to what you'll experience on the pitch - at the same time as working both feet and testing your touch under pressure and fatigue.
If you're going for stamina, perform at max intensity, rest for 20 secs and repeat (4-6 reps, 2-4 sets depending on where you're at).
I like to keep things short and sharp and simple to set up:
1. So there's no excuse not to do it
2. So we can keep as much recovery time as possible (so important, this is where the adaptations to your training occur and also key to recovery and feeling fresh for when you need to perform.)
Quality over quantity, train smart, create the stimulus you need with the minimum effective dose, recover well and you'll see good progress.
P.S Drills like this make up a tiny part of a much bigger picture when it comes to training like a pro, and it can get overwhelming knowing what to do and when. If you need help with this, I am now taking applications to join my all-new Elite Footballer Programme.
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