Zigzag Run

• Set up 2 starting cones approximately 4 meters apart.
• Place red and yellow cones as shown in the picture, with a distance of 3 meters between them.

Form two groups and distribute them evenly between the starting cones.

In all the following exercises, the yellow players should always follow the zigzag pattern of the yellow cones, and the red players should follow the red cones.

Incorporate coordinative exercises on the way back. There are many different movement forms possible with and without a ball. Both groups practice simultaneously.

Without a Ball:

• Touch the next cone with your hand.
• When passing a left cone, touch it with your left hand while simultaneously lifting your right leg and touching your right foot with your right hand (challenge both the inside and outside of your foot).
• Run backward.
• Sidesteps, etc.

With a Ball:

• Dribble the ball from cone to cone (also challenge your weaker foot).
• Dribble and go around the cones.
• Practice feints at the cones.

Coordinative Exercises for the Return Journey:

• High knees.
• Knee-lift run.
• Heel-to-butt.
• Sidesteps.
• Running backward.
• Long strides.
• Sole rolls with the ball.
• Throw the ball from hand to foot and back to hand.
• Header while running.
• Feints, etc.

• Start the exercises without a ball and then continue with a ball.
• After a few rounds, you can also incorporate stretching elements.
• Change the exercises frequently to perform various movements.
• Always remind the players that collisions can occur since both groups are running simultaneously.