Sprints

  • Organisation

    • 7 poles
    • 3 cones
    • 3 hurdles
  • 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.
  • 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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