EXERCISES TO DEVELOP THE OXIDATIVE SYSTEM
Individual Dribbling using an Interval Training Format
Set-up and Directions: This exercise uses the 18-yard box of a regular-sized playing area as the playing
grid. Give each player a ball and instruct them to dribble around inside the playing grid using small
touches while keeping their heads up. They are not allowed to go outside the penalty box and they must
always be moving (Figure 8.7).
Figure 8.7Work-to-rest Ratio: After 60 seconds, have all players dribble as fast as possible, but under control, for
10 to 15 seconds. After this period of speed dribbling, have them walk around for 30 seconds and then
dribble for another 60 seconds followed by speed dribbling again. Continue this cycle (dribble--speed
dribble--walk) for 15 to 20 minutes.
Coaching Points: When dribbling in the box, the players must use small touches while keeping their
heads up. When speed dribbling, they must use the outside of the foot or laces, and upon contact with the
ball, the toes must be pointed down with the heel up. Encourage them to use both feet when dribbling and
performing skills.
Variation: Vary the dribbling component after every 1 to 2 repetitions. This is important to continuously
challenge the players and ensure they do not get bored during the activity. Start by having them dribble
with either foot and then progress to: i) having them dribble with the weaker (normally left) leg only; ii)
having them take alternate touches with the inside then outside of the foot (inside-outside); iii) having
them perform a step-over or double step-over after every three touches; iv) having them perform a