Football/Soccer Session (Advanced): Dribbling 5 poles

Description

 Dribbling Circuit – Explosive Speed, Touches & Recovery: 30 Minutes 

Setup:

    •    Rectangle: 14 yards long × 10 yards wide.

    •    4 poles at the corners (forming the rectangle).

    •    1 pole in the center of the rectangle.

    •    1 flat cone placed 10–12 yards outside the rectangle as the starting point. 

Execution:

    1.    Player starts at the flat cone.

    2.    Dribbles with big, explosive touches straight to the middle pole.

    3.    At the middle pole, makes a slight turn (right or left) and dribbles to the top corner pole on that side.

    4.    From that top pole, sprint-dribble straight back (in a straight line) to the bottom corner pole on the same side (parallel return).

    5.    After tagging that pole with the ball, dribble or jog to the starting line and pass the ball to the next player.

    6.    Each new player alternates sides (right, then left).

Coaching Focus:

    •    Big touches to cover ground fast.

    •    Explosive turns with quick acceleration.

    •    Sprint recovery with ball under control — simulates high-intensity actions in transition moments.

    •    Head up and decision-making.

Variations:

    •    Right foot only / Left foot only

    •    Outside-inside dribble pattern

    •    Add a time challenge or race format