Strength-Speed Circuit

• 1 coordination ladder
• 4 mats
• 2 balls
• 6 cones
• 12 small hurdles
• 6 rings
• 12 little hats
• 1 medicine ball

• 1-2 men per station
• one trains one pauses
• 1 run lasts 1 min then immediately change-

• Exercise 1: Fast steps through the coordination ladder. Slowly trot back and fast steps again.
• Exercise 2: Squats with ball in hand, preferably on a mat.
• Exercise 3: Star run. Sprint and touch each red cone with your hand and then sprint straight ahead at the yellow one. Then recovery phase with loose trotting.
• Exercise 4: Push-ups on a mat.
• Exercise 5: Quick steps through the hurdles. Then recovery by loose trotting back.
• Exercise 6: Abdominal exercise on mat. Preferably "wheel".
• Exercise 7: Quick steps through the hoops. Then quick steps through the hurdles and then back through the hoops. Recovery on the way back by loose trotting.
• Exercise 8: Clamp ball between feet and do abdominal crunches.
• Exercise 9: Sprint 15 meters and then loosely trot back.
• Exercise 10: Lunges with the medicine ball.

Coaching Points

• Adapt intensity of exercises to players. 
• Recovery phases actively pay attention to breathing

• Half field