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Week 1 Conditioning Drill: Defence Pillow Weave

Location: Indoor or Outdoor

Equipment: 2 pillows (or alternative), 1 football (optional)

People: 2+

Targeted skills: decision making, agility

Sport Rationale: In football, athletes should be able to weave around objects

Drill:

  • [1/2] One person (the defender) will hold a pillow in front of them
  • The ball carrier will align 3 to 5 meters back with a pillow at their feet
  • On the defense signal, the ball carrier will step over the pillow and run/jog towards the defense who will move the pillow left or right
  • The ball carrier will have to step the opposite way of the pillow
  • Here we are simulating a ball carrier dodging a defender.
  • [2/2] One person (the defender) will hold a pillow in front of them
  • The ball carrier will align 3 to 5 meters back with a pillow at their feet
  • If the defender raises the pillow up in the air, the running back must fall on the ground with their chest touching the pillow
  • When the defender puts the pillow down on the ground, the ball carrier must jump over the pillow in front of them and jump back to their initial position
  • The defender can do this as many times as he/she wants in whatever sequence they choose
  • When the defender thinks the ball carrier has had enough, he/she says “GO”, on this signal the ball carrier will step over the pillow and run/jog towards the defender who will move the pillow left or right
  • The ball carrier will have to step the opposite way of the pillow

Coaching Tips & Terms:

Breakdown: Make sure the athletes are breaking down before the bags. This includes shortening their steps, dropping their hips and keeping their eyes up.

Burst: Tell the athletes to focus on having a burst after dodging the pillows.

Head up: Players must be able to see where they are going in this drill to do it properly. Make sure their head is up and they are looking where to go.

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