Sprints
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Organisation
- 7 poles
- 3 cones
- 3 hurdles
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Process
The following tasks are performed at the 3 stations:
- Pole course: touch all the poles. Then, sprint to the cone.
- Lying poles: Go over the poles with running ABC exercises and sprint to the cone.
- Hurdles: Jump over with both legs and sprint to the cone.
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Tip
Coaching Points
- Pole course: Navigate the poles in the shortest path (do not sprint in an arc).
- Sprint (acceleration phase): Lean forward, short and quick steps, short ground contact.
- Sprint (post-acceleration phase): Upright posture, sufficient knee lift, longer stride length.
- Choose different sprint distances: for example, 10, 20, and 30 meters.
- Ensure adequate rest between rounds.
Training Set
Progression, Main point
Duration
15 min
Age
U09 - Men's / Women's
Condition
Explosiveness, Sprint-ABC, Soccer-specific endurance, Speed of movement off the ball
Training Organization
Number of Players
Player - 22+ players
Form of Training
Individual training
Exercise level
Easy
Training Location
Indoor, Pitch
Author: Tactics easy2coach
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