Exercise with a physical-technical component, which combines an explosive pre-running action and a 1×1 in a reduced space. It promotes the rapid transition from physical effort to decision making and technical execution in a situation of direct opposition.
Two reduced spaces are prepared, each with 2 players ready to compete.
At the coachs signal, both players start a sprint (of progressive to explosive intensity).
After completing the race, they enter the reduced playing field where they play a 1×1.
Objective: to overflow and finish in the mini-goal or assigned goal area.
Repetitions are alternated to maintain intensity.
Demand real intensity in the pre-race: simulate a transition or duel after effort.
Body control when entering the 1×1: moving from physical effort to technical control.
In defense: timing, profiling and containing without haste.
In attack: quick decision, use of the body and effective definition.
Change the distance or type of initial race (zigzag, hurdles, etc.).
Introduce ball in motion to condition possession.
Limit time of possession in the 1×1 to increase rhythm.
Include a second ball for a second immediate action.
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