Mick McDermott is currently working at Al Nasr FC in Dubai, UAE. Prior to joining Al Nasr Mick worked with the Iran National Team as they moved through World Cup 2014 qualifiers. From 2006-2011 he held the position of Fitness Coach with Al Ain FC (UAE League).  Mick holds both UEFA ‘A’ and USSF ‘ A’ Licenses and is currently an Instructor for ‘World Football Academy’ (Holland) where he specializes in Football Periodisation.

It is important to develop ‘Football Fitness’ within the framework of your team playing style; each session during the week / month / year must have components of this playing style embedded. Football conditioning sessions must be utilized to push the boundaries of your football fitness while at the same time emphasize key tactical components both at the individual and team level.

The following session was used to progressively push the football fitness boundaries to a higher level while also developing a component of our playing style – playing quickly in front on regaining possession.

1.

Setup:

16 Players split into 4 groups of 4. Two Groups of 4 (8 players work together). Four players positioned in 12×12 grid as shown – central dividing grid is approximately 12-15m deep. Goalkeepers included in activity.

Instructions:

WARMUP ACTIVITY – EMPHASIS ON QUICK INTERPLAY + PASS TO DEEP TARGET:

4 Players pass and move inside their grid – when the opportunity arises the player must pass to the deepest target in the opposite grid.

Players must constantly change positions within the grid.

*Increase rhythm in 3rd + 4th blocks

Coaching Points:

• Quick interplay – accurate passes and change positions
• The pass before switching the play must be backwards – the final pass then goes vertical to the deepest Target
• Create the habit of looking for the deepest Target player

2.

Setup:

14 players organised into two teams of 7.  Playing area is two 15×15 grids side by side.

Instructions:

POSSESSION WITH TRANSITION ON REGAINING POSSESSION:

Play begins in one half of the playing area in a 7v4 format – the 7 players must maintain possession for as long as possible: 10 passes = 1 goal

Emphasis is on the Defensive 4 players winning possession and passing to their deepest Target (A) in the opposite half of the grid – a 7v4 then continues in that half of the playing area.

Continuous: 3×1.5 min Rest 1min

Coaching Points:

• Team in possession:
  • Playing area is very restricted – less time and space = greater demand on speed of actions
  • Anti-Pressing to win back possession before defensive team can transition
• Defensive team:
  • Press together – work as a unit – communication is key
  • On winning possession players must look to play to the Target at first opportunity
  • Fast transitions to support teammates

3.

Setup:

Squad is split into 2 groups: group of 8 players + group of 6 players (14 players present).

Instructions:

FOOTBALL SPRINTS / MINIMUM REST (10sec):

Coach passes the ball 15m – two players must sprint, duel and attempt to score in the mini goal. Both players then jog behind goal and join other Coach to repeat the sequence.

Coaching Points:

Players must attempt to sprint maximally as fatigue sets in. Lactic acid will accumulate after 3-4 reps
Develops ability to Maintain Max Explosive Actions.

4.

Setup:

14 Players + GKs = 8v8 as illustrated.  3 zones of approximately 20m deep are organised.

Instructions:

FOOTBALL CONDITIONING GAMES:

Maximum 4 passes in defensive third – emphasis on playing forward as soon as possible.
Play must go through all 3 zones – no direct balls from defensive to attacking third.
Emphasis is placed on transitions – to attack.
In the Diagram, C.Defender (4) has won possession from Red (7); The Central Defender has made a direct pass to his target Striker (9) in the attacking zone.

Time 4×6.5min – Rest 2min

Coaching Points:

• Games develop the ability to Maintain Playing style for 90min
• In Possession: Quality ball circulation and movement – look to play forward early
• Counter-Pressing on any loss of possession
• Defensive Team: On winning possession look to play forward to next zone immediately – positive runs forward into space to support attack
• Exploit the opponent before they get organised