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by Gary Rue
garyrue@bellsouth.net
 

NOTE:  Gary did not write these exercises and tips with the idea that someone would publish them.  I subscribe to the Soccer-Coach-L e-mail list and Gary is one of the coaches that posts extremely well thought out replies.  These are some of Gary's posts that I collected for use in coaching my own teams.   I approached Gary and he was gracious enough to allow me to publish them here.  If you like what you see or have a question about one of the exercises you can reach Gary at garyrue@bellsouth.net There are 50+ more pages of Gary's posts categorized at the Home Page of Exercises of the Day by Gary Rue. Click here and enjoy.

Flat Back Four Training Part I

       I recently read a book on how to train the flat back four, "Coaching the 4-4-2," by Floriano Marziali and Vincenzo Mora, published by Reedswain Inc. Mostly based on the book, I will try to give a quick overview of specific exercises for backs and midfielders. To break up this note, I will discuss the exercises with the backs in this post and the midfielders (and backs) in the second post. These following exercises also should be practiced by the midfielders as their basic movement will be the same as the backs. 

       Divide the field into 4 vertical zones, A-B-C-D respectively. Zones Band C are narrower (about 16 yards wide) since they are the central zones. Number the backs, starting with 1 as the left wing back, through 4, the right wing back. I recommend drawing the following out or use some checkers or chess pieces. 

       Start with the defenders in their zones, each facing an attacker in their zone, about 10 yards up field. The ball is to move from each stationary attacker and stop as the defense shifts.

       When the ball is in the lateral zone A (close to zone B), 1 has closed down ball, backs 2 and 3 are in B, with 4 being in C, near zone D. Back 2 is good 2nd defender support depth (about 5 yards), with 3 and 4 on a horizontal line, about 6 to 7 yards deeper than 1. Note, there are two horizontal lines of covering, one where back 2 is and the other where backs 3 and 4 are, 1 or 2 yards deeper.

        When the ball is in the central zone B, back 2 closes down the ball, 1 retreats to about 5 yards deep, near or on the vertical line between A and B. 1 supports 2 and maintains contact with his mark in his zone. Back 3 supports 2 at about 5 yards, near or on the vertical line between B and C. Back 4 has moved over into zone C, on the same 5 yard deep horizontal line of backs 1 and 3. The ball continues to zone C and D with the defensive rotation the mirror image of the prior two.  

        Once the defenders understand their roles, the setup is made a little more dynamic with the ball being passed between any of the attackers without adhering to a sequence. There is still no vertical movement by the attackers, though they may move laterally a little within the irrespective zones.

Flat Back Four Training Part 2

       
        To continue with the basic zone play of a 4-4-2 formation, the 4 midfielders are now added with the static attackers in front of them. The same rules of movement detailed for the 4 backs in the prior post, apply to the 4 midfielders. When the ball is in the lateral zone, the wing midfielder closes down the ball with the near side center-midfielder in support and the other two midfielders a shade deeper and even across. The back 4 mirror this setup, maintaining the same distance from their companion midfielder, 10-15 yards apart.

        The midfielders' shape is the same as described for the backs when the ball is in one central zone, with the center midfielder closes the ball and the other backs at a supporting distance. The backs, however, go flat, except for the back in the opposite central zone as the ball, which drops about 2-3 yards deeper. The backs compact towards the center as before.

        An overlap in a lateral zone is then addressed, starting with the ball in front of the wing midfielder with a player overlapping the ball. The back four shift slightly more toward the side and slightly back, still maintaining their shape. This is extended to stopping the ball in a lateral zone and marking a forward player in the same zone.

        Exercises are then done to practice the interchange of marking a forward attacker between the two central backs, when the ball is in a central zone. To do this, the forward moves laterally from one central zone to the other, as one center back drops back from a goal side/ball side marking position into support of the other center back who moves forward on to a goal side/ball side marking position.

        This exercise is later extended by the attacker moving into the lateral zone. The wing back picks up the attacker and marks in advance of the attacker; i.e., the wing back is either to the side or slightly in front of the attacker.

        When the ball is in a lateral zone, the zone definitions are changed to match the location of the 4 players with respect to forward players moving laterally. That is the four zones are defined evenly between the touchline of the ball zone and the far post, leaving the area wide of the far post as a dead space. Attackers in this dead space need to be watched, but not marked by the off ball wing back. The defenders practice passing marking responsibilities in this setup. Another forward attacker is added to setup.

Catching High Balls - Goalkeeper Training

         The following is intended for those training GKs to catch high balls.  I would suggest that any age GK can be introduced to the skill of catching high balls. However, the technical training that involves decision making should be restricted to GKs age 14 and over or to those GKs who have a good fundamental development of catching low and medium highballs and goal mouth positioning. The requirement for this technical skill is certainly not as needed in the games for those players less than 12 years old.

         Catching the high ball requires some different skills from the GK than the normal techniques of guarding the goal mouth. Generally the high ball catch is not a save, but a way to prevent a shot. First, the GK must know how to judge the flight of a ball, then react with the appropriate footwork to prepare for the catch. The GK has to be able to catch a ball of different heights, coming from different directions, moving towards the GK, across the GK's body and away from the GK.

         The GK has to decide if attempt should be made to get to the ball or left to the defensive field players. The presence of attackers and defenders that may block or impede his path to the ball is also a decision factor. Can the GK get to the ball before an attacker, or before the ball leaves the area where the GK can handle the ball?

         If the GK is able get to the ball, the final decision is whether to catch or to punch/deflect the ball.

         Assuming the catch can be made, the GK should use the following technique:

• get behind the ball, so the ball does not get behind the GK;this may mean the first steps of the GK are backwards.
• get in the path of the ball; ball swerve can be recognized and adjusted to easier.
• go forward into the catch; falling backwards does not put strength into the catch.
• catch the ball at maximum height (when other players are present); arms are extended up, elbows are only slight bent.
• use the standard "W" catch, where the index fingers and thumbs form a "W" like shape; the thumbs may be further apart on this catch.
• make the catch above the head; a catch to the side is much more difficult and the ball cannot be made at maximum height.
• secure the ball to chest, as soon as possible. (Note: when making a leaping catch in traffic, it is recommended that the ball be controlled and held in the air, until the feet are grounded and the ball can be pulled down to the chest without contact being made with other players.)
• "KEEPER!!!!" Teammates know to get out of the way, and who know show the opponents may react; a firm call should be made as soon as possible before the catch (not during or afterwards); this MUST be practiced.  When making a leaping catch, the following should be considered:
• the knee and leg closest to the pressure of other players should be driven into the air, driving the arms up in unison; the knee should be angled away from the player to avoid fouling the other player and to use the raised thigh as a shock absorbing buffer in case of contact; the support leg is also protected for landing. (Note: often the driving knee is the outside one; that is the one turned closest to the field of play. This is because the pressure will be coming from that direction.)
• the raised knee should be turned into the path of the ball to get the hips and shoulders turned into the path of the ball.

          On a cross where the GK cannot get into the path of the ball, the GK would be best advised to punch the ball away. A dropped ball in traffic with the GK off his line often will not be a positive experience for the defending team. Rule of thumb, be ready to punch the ball if making the catch is to dangerous.

Catching High Balls - Goalkeeper Training Exercises

• two man catch and serve warm-up
• technical perfection
• two man toss and bang
• server tosses ball straight into air and pushes/forearm shoves/jumps into GK as he makes the catch
• man in the middle (two servers) warm-up
• vary serves, short/long, straight on/wide to either side
• efficient footwork
• technical perfection (including communication)
• serves from the front of the area short and on goal.
• getting behind the ball; moving backwards and forwards
• initial catches are flat footed, then move to jump catches
• drive the knee up and slightly across the body
• add player that runs onto ball, but veers off at last moment
• change direction of the attacker's run
• serves from 20-35 yards out wide into the area
• getting behind the ball and into the path of the ball
• picking the right angle to arrive at the catch point
• drive outside leg on the jump
• add attacking players running from the 18, then from the far post
• serves from 10-15 yards out wide, square into the area
• getting behind the ball and into the path of the ball
• picking the right ball position and height to make the catch
• decision not to go out on balls too high to catch
• add several players (defenders and attackers) clustered in the area
• serves from the corner or goal-line, played back between the goal area the penalty mark
• making the catch on a ball moving away from the goal-line
• decision to punch the ball
• short corner or far post movement and reaction
• add several players moving in the area
• add a player that intentionally tries to obstruct the GK's movement
  

        Many of the above exercises can be molded into session with field players, teaching attacking runs and defense. Initially, the attackers are only interested their runs and timings on the ball, as the GK works his technique. Then the attackers/defenders can be allowed to head on goal or clear, as the GK works on footwork out then back to his goal.  Lastly, the exercise can go real time.

Speed  Training
Gary Rue's notes from the 1995 NSCAA Convention.
Vern Gambette is the editor of "Soccer Performance and Conditioning."

• You may have to read between the lines as these are personal  notes.
  1/14/95 Developing Soccer Specific Speed, Strength and Agility by Vern Gambette and Ken Kentor
  
• Base strength--there is not a good definition
  Speed
  
  Perform for 8 minutes:
• 4-5 minutes of aerobic activity
• loose rhythmic stretching
• skipping
• ankle flexibility
• cariokas
• quick feet
• backward run, high feet
• hams and gluts
• high skip
• ankle, knee and hip
• skip to slow run; be at 95% max speed by 6th run
• skip run, 2-3 steps of speed - left, right, left 6 times
  Must be able to stop after full speed (key point)
  
  
• PAL - Posture, Arm Action, Leg Action
  P - skip hop, hurdle walk, hips tall, fall and catch, catch partner, fall from center (not hips); lean/fall over
  A - arm active, giant arm swing, big to little, exchange drill with "switch-seat" arm action (butt bounces)
  L - Push-Push, push-up start, hips sink (down, out, and up); listen for the feet (too big of steps)
  <get hips up and under by 6th step; come up naturally>
• Spring off different legs, cross-over step, drop step, two jumps and go.
• Mirror running
• keep speed and spacing
  <Use sports specific speed drills>
• Pattern running
• 40-50 yards straight ahead; 50-60 yards of angle cuts (e.g., long overlap down the touch from the straight ahead)
• Strength- Weight on heel (most can't squat with foot flat); leg out and squat with ankle, knee, hip (3 sets, 5-6 reps, early to 10)
• Circuit
• Body weight squats 20 times, no rest, 20 lunges, no rest, 20step-up, 10 jump squats; 5 sets without stopping
• Walking lunges, stay down for 2 seconds, go forward and hold for 2 seconds (balances), 10 forward 3-4 sets Plyometrics (do a little bit)
• Should be light and flowing (a dance)
• Emphasis on a light landing (skipping a rock across water)
• Feel like a butterfly Vertical displacement/horizontal
• Symbolize jump rope, then high leap after 4 count
• Tuck jump (if all over the place, give them a spot to hit)
• Cycle jump
• bounce, bounce, switch
• Little bounces, knee up and out, then leg out
• Speed skater
• side-to-side, then forward, then backward
• Feet wide
• little bounce 20-30 reps
• Skipping 40-50 yards, 4 tries, fast skip, long-high, cross over
• Hopping one leg, bounce in place; forward ("cast on one foot"); pick up hip/landing foot
• Lateral hops, back foot lands, backward hops
• Bounding
• concentrate on side to side bounces and cross-over bounding

Practice Tip - First Touch 1v1

        The first touch is without a doubt the most important touch for any player. It sets up the next moment of truth. A poor first touch often ends up putting the player on the defensive, even if he maintains possession. A good first touch could unbalance a defense or give the attacking team in a penetrating options. When teams play well, it's the first touch that seems to be the difference.
        One of many ways to work on the first touch is in a 1v1 exercise.  In pairs, one player passes the ball to his teammate and follows his pass  to close down the ball. The receiving player tries to "get behind" the closing defender.
        Here the first touch is so important to keep the receiver in an attack mode. If the receiver stops the ball on the first touch, his body motion is also stopped. The ball must be "attacked" on the first touch, even if it is to be only received two inches away, the player must aggressively "put" the ball into an attacking position to setup the next touch. Often this touch is to one side or the other and forward. If the initial touch is square of or to behind the receiving player, then probably the ball was not "attacked" with a purposeful first touch.
        Sometimes the first touch can be several yards (and steps) away, especially if the defender is closing fast and the ball can be played behind him before he can recover.
        After some confidence is built on the long pass, we go to working on the first touch of a short pass or deflection. Again, one player passes the ball to a teammate and closes down. The receiver plays/deflects/rebounds his first touch back to the closing player. Now that player must make a quick reaction first touch, preferably to the side and past his opponent.
        Here we are trying to establish the mentality that we must be ready to attack the ball with our first touch when we don't have much think time. Constantly emphasize "first touch" and your team may find the term "first" to be a common result.

"If an opponent is unprepared,
those who move first will triumph."
Sun Tzu, The Art of War