Speed Training with Poles

• 10 poles (5 poles are set up as a course with a distance of 2m between them. The other 5 poles are laid on the ground with a distance of 1m between them)

Standing poles:

• Pass through in slalom
• Pass through in slalom, backward
• Pass through in slalom, sideways
• Completely bypass every 2nd pole clockwise (body always facing forward)
• Completely bypass every 2nd pole counterclockwise (body always facing forward)
• Pass through in slalom, sideways with crossover steps
• Alternately 2 poles forward, then 1 pole backward. Change sides with each change of direction

Lying poles:

• Take 2 steps between the poles
• Pass through the poles in slalom with side steps
• Pass through the poles in slalom with crossover steps
• Take 2 steps between the poles, sideways

Coaching Points:

• Lower center of gravity
• Operate on the forefoot
• Move hands along
• Take enough rest between runs
• Always choose the shortest route, do not bypass in an arc

2 meters