Combo Training for Soccer Players by Daimond Dixon
Combo training for soccer players is a good way to combine different training skills together for a "multi-training" effect. It involves taking one drill and combining it with another right afterwards, in essence making both drills one.
Skills can entail going from lateral drills immediately to forward motion drills, or from hoping repeatedly (plyometrics), to sprint dribbling with the ball. In this article we will give soccer players specific drills that will be helpful in teaching them to go from one movement to another while on the filed, without missing a beat!
Jumping/Sprint Combo
This combo involves going from jumping, to immediately sprinting.
Drill 1
Jump in place for 5 jumps, emphasizing reach and height. Upon landing after your 5th jump, burst into a 5-yard sprint forward. Vary this drill by landing and sprinting either to the right 5 yards, or to the left 5 yards.
Drill 2
Place 4-6 cones in a row about 2-3 feet apart. Jump laterally over the cones, and after landing by you final cone, burst into a 5-yard sprint forward. Alternate sides (jump to the right and sprint, then jump to the left and sprint) Vary this drill by jumping the cones, landing, backpedaling 5 yards, then sprinting forward 10 yards.
Drill 3
Starting with your feet spread shoulder width apart, perform a standing long jump, and upon landing immediately sprint forward 5 yards. Vary this drill by landing, and sprinting either to the right or to the left.
Quickness/Sprint Combo
These drills involve going from quickness drills to a sprint action.
Drill 1
Set up 4-6 cones about 1-2 feet apart. Side step the cones and when you land after the last cone, sprint forward 5 yards. Vary this drill by steeping to the right and left of the cones.
Drill 2
Using the same setup, step down the cones, planting to the outside of the last cone, then immediately step back the opposite direction, then sprint forward 5 yards. Vary this drill by using the same steps, but after completion of cones, backpedal 5 yards, and then sprint forward 10 yards.
Ball/Jumping/Sprint Combo
Using all of the above drills, now combine the use of a ball into the action! To do this simply place a ball at end of all the 5 and 10 yards sprints, and as soon as you reach the ball, sprint dribble it another 10-20 yards. At great way to add ball action to your performance drills to mimic on the filed play and multi-direction movement
Training Tips:
Use different distances some shorter, some longer to add variety to your training
Use different size cones-flat, 12", 6"--- to ad a variety to your training
Do the drills in reverse; for example, sprint first then perform side step action
Perform about 2-3 sets per drill with maximum effort
Add the use of a ball, vary your starting stance, do many things to increase you training sessions. Be creative!
About the Author
Daimond Dixon is a Nike SPARQ Certified Performance Trainer who has psecialized in training athletes over the past decade. Visit his performance site at www.ProPowerTraining.com
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Set up 4-6 cones about 1-2 feet apart. Side step the cones and when you land after the last cone, sprint forward 5 yards. Vary this drill by steeping to the right and left of the cones.
