AJAX FC Football Fitness Test
The players are warmed up as normal and the drill is carried out with a ball as much as possible
1.the ball is thrown to player who side foots the ball back alternating between left and right while the player runs on the spot.
2.running on the spot and jumping to head the ball 20 times.
3.same as 1 this time with instep of foot
4.performed the same as 2 but sideways jumps either side of a cone are introduced player jumps left to right and vice versa while returning the ball
5.same as 1 except the player uses chest control before return.
6 player stand with his back to the coach and the coach shouts left or right in the direction of the shoulder the ball will thrown to the player makes a quick turn to head to the ball back to the coach.
These test the muscles and basic movements which the player will repeatedly face during a match situation
9. 6 ball are placed on in the penalty area at 1 end of a pitch the players must pass each ball to the opposite penalty area and back first using the inside and then the instep of the foot
Following this is a Swedish bench session which is designed to test the players endurance
10.30 step ups are performed
11.30 straddle jumps are performed
12.30 side to side jumps over the bench are performed
13.the bench is turned on its side and 20 reps of one touch passing are performed first with the inside and then the instep of the foot
The final set of or drills allow the player to shoot at goal
14.the player stand at the edge of the penalty area and the ball is rolled to both the left and the right foot 10 times each at different angles the player then shoots at the goal keeper
15.speed shooting 10 balls are lined across the penalty area the player shoots at the goal keeper
16. the same as 14 but the balls are delivered in the air for the player to volley first time or following a bounce.
17.the same as the above except the coach can cross the ball 10 times each from either side for header or volley
18.the player passes the ball to coach then coach makes a shout left or tight then lays off for a one touch finish the coach can attempt to hide the direction of the lay off to test concentration and anticipation. this is done ten times.
To increase the difficulty of the test the reps on each part can be increased by 10.
These are designed to test the players in situations which occur during a match at a high intensity and also to test physical and mental endurance over a prolonged period as it would be tested during a match.The main use was to test player fitness after injury, I am working on adapting these to be more inclusive of a whole team.
1.the ball is thrown to player who side foots the ball back alternating between left and right while the player runs on the spot.
2.running on the spot and jumping to head the ball 20 times.
3.same as 1 this time with instep of foot
4.performed the same as 2 but sideways jumps either side of a cone are introduced player jumps left to right and vice versa while returning the ball
5.same as 1 except the player uses chest control before return.
6 player stand with his back to the coach and the coach shouts left or right in the direction of the shoulder the ball will thrown to the player makes a quick turn to head to the ball back to the coach.
These test the muscles and basic movements which the player will repeatedly face during a match situation
9. 6 ball are placed on in the penalty area at 1 end of a pitch the players must pass each ball to the opposite penalty area and back first using the inside and then the instep of the foot
Following this is a Swedish bench session which is designed to test the players endurance
10.30 step ups are performed
11.30 straddle jumps are performed
12.30 side to side jumps over the bench are performed
13.the bench is turned on its side and 20 reps of one touch passing are performed first with the inside and then the instep of the foot
The final set of or drills allow the player to shoot at goal
14.the player stand at the edge of the penalty area and the ball is rolled to both the left and the right foot 10 times each at different angles the player then shoots at the goal keeper
15.speed shooting 10 balls are lined across the penalty area the player shoots at the goal keeper
16. the same as 14 but the balls are delivered in the air for the player to volley first time or following a bounce.
17.the same as the above except the coach can cross the ball 10 times each from either side for header or volley
18.the player passes the ball to coach then coach makes a shout left or tight then lays off for a one touch finish the coach can attempt to hide the direction of the lay off to test concentration and anticipation. this is done ten times.
To increase the difficulty of the test the reps on each part can be increased by 10.
These are designed to test the players in situations which occur during a match at a high intensity and also to test physical and mental endurance over a prolonged period as it would be tested during a match.The main use was to test player fitness after injury, I am working on adapting these to be more inclusive of a whole team.
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