Training for Astro Turf: Drills and Exercises to Improve Your 7-a-side Game
Astro turf’s fast-paced and demanding surface requires specialized training to excel in 7-a-side football. In this article, we’ll provide drills and exercises to enhance speed, agility, and ball control, as well as tips on adapting training sessions for 7-a-side specific skills and scenarios.
Speed and Agility Drills:
1. Shuttle Runs: Set up two lines 10 yards apart. Players sprint from one line to the other, then back, repeating for 3 sets.
2. Cone Weave: Arrange cones in a zig-zag pattern. Players weave through, using different parts of their feet.
3. Ladder Drills: Use a ladder to perform lateral shuffles, carioca drills, and high knees exercises.
Ball Control Drills:
1. Dribbling Through Cones: Set up cones in a straight line. Players dribble through, using different parts of their feet.
2. Wall Ball Control: Players stand with their back to a wall, controlling passes with different parts of their body.
3. Box Moves: Create a box using cones. Players perform step-overs, inside cuts, and outside cuts.
7-a-side Specific Drills:
1. Small-Sided Games: Play 3v3 or 4v4 games with reduced pitch sizes to simulate 7-a-side scenarios.
2. Wing Play: Set up a scenario where players practice beating opponents on the wing, delivering crosses, and creating scoring opportunities.
3. Quick Transitions: Practice fast breaks, focusing on rapid passing, movement, and decision-making.
Adapting Training Sessions:
1. Focus on Quick Decisions: 7-a-side requires rapid decision-making. Incorporate drills that simulate game scenarios.
2. Emphasize Ball Control: Astro turf’s fast surface demands exceptional ball control. Increase ball control drills.
3. Incorporate Strength Training: 7-a-side requires quick bursts of speed and agility. Incorporate strength training to enhance power.
Tips and Variations:
1. Use Smaller Goals: Simulate 7-a-side goals to improve shooting accuracy.
2. Add Defenders: Increase difficulty by adding defenders to drills.
3. Incorporate Plyometrics: Incorporate jump training to enhance explosiveness.
By incorporating these drills and exercises into your training sessions, you’ll be better equipped to handle the demands of 7-a-side football on astro turf. Remember to adapt training to focus on quick decisions, ball control, and strength training to excel in this fast-paced and exciting format.
