Circuit Training for Endurance, Sprint, Strength, and Coordination
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Organisation
- 2 agility ladders
- 2 medicine balls
- 12 cones in 4 colors
- 5 balls
- 2 players per station
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Process
- Station: Lateral jumps over the ball
- Station: Agility ladder Run-Out-In
- Station: Medicine ball toss (distance about 3 meters)
- Station: Tension bands tripling (this station twice, once around the waist/once around the thigh)
- Station: Sprint around the cone course
- Station: Tap the ball left and right
- Station: Agility ladder Double-Out-In
- Station: Medicine ball toss while lying down
- Station: Touch cones on color call-out (alternating)
- Station: Sprint and head the ball back to the partner (alternating)
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Tip
- 10 stations and 11 exercises since Station 4 is done twice.
- 2:30 minutes per exercise - except for Station 4, which is 75 seconds - and at Stations 9 & 10, switch tasks after one minute.
- Incorporate breaks according to performance level.
Training Set
Main point
Duration
40 min
Age
U11 - Men's / Women's
Technique
Ball control, Headers
Co-Ordination
Coordinative jumping (parcour), Quick processing
Condition
Basic Endurance GAT, Fitness program, Soccer-specific endurance, Strength training, Leaping power, Leaping strength, Maximum strength, Power & Speed, Strength endurance
Training Organization
Number of Players
2 players - 22+ players
Form of Training
Group training, Team training, Training in pairs
Exercise level
Difficult
Spatial Behavior
Half-field
Training Location
Pitch
Author: Tactics easy2coach
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