b) Figure 6.17

INTEGRATING A BALL COMPONENT INTO STRENGTH TRAINING

EXERCISES

In keeping with a ball-oriented training methodology, it is important that we integrate ball work into our
strength training routines. As you can well imagine, such a task can be quite challenging. There are ways
however, to include technical training into your strength exercises. These include: i) performing a
technical action in between each repetition; ii) performing low-intensity ball work during rest periods
between sets; and iii) doing technical or tactical exercises at a station in a circuit training routine.

i) Performing a technical action between repetitions

Exercises that fall into this category are ones that allow the player to easily perform a technical action
such as heading, side-footed volleys, and one-touch passes after each repetition. Appropriate strength
training exercises include the lunge, lateral lunge, squat, single-leg squat, and push-up. Using this type of
combination is most appropriate for the phase of the season focusing on basic strength. The following are
two examples:

Lunges with One -T ouch Passing

Set-up and Directions: Divide your players into groups of two with one ball between the pair. Have the
players stand 5 yards apart and have the player with the ball start with it at their feet. On the coach’s call,
the player without the ball lunges forward with their left leg until their right knee just about touches the
ground (Figure 6.18a) and then returns to the starting position. At this point, they will get the ball passed
to them from their partner, which they should return with a one-touch pass (Figure 6.18b). Have the
player immediately perform another lunge, this time with the right leg and then receive another pass.
Continue this sequence for the desired amount of repetitions and then switch roles.

Figure 6.18a Figure 6.18b