Anaerobic training using a possession game

Organisation

• Mark out a 15m x 20m exercise area.

• Set up a 3v3 plus 1 scenario inside the exercise area.

Explanation

• The objective for both teams is to retain possession for as long as possible.

• The neutral player plays for the in-possession team.

• The exercise involves 60 seconds of play followed by a 40-second rest. This sequence is repeated 4 or 5 times.

• If the ball goes out of play, the coach introduces a new ball.

Variation 1

• Players are limited to 2 touches.

Variation 2

• A team are awarded a point each time they complete 10 passes. 

Variation 3

• One player on each team is added on the outside of the exercise area. This player is limited to 1 touch.

Coaching points

• Players should make good movement to receive the ball.

• Out-of-possession players should press opponents aggressively.

• Players should perform the exercise at high intensity.