Soccer Exercise
1-2 Metre Sprints, Forward and Back
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Set up a start cone, an end cone, and four slalom cones as shown in the diagram. Players line up one behind the other in front of the start cone. No more than 5-8 players per station.
Procedure
The player sprints to the first slalom cone, rounds it, and runs backward to the second slalom cone. He rounds it as well, then sprints forward again to the third cone. After rounding the fourth slalom cone, he sprints to the end cone. As soon as the player reaches the first cone, the next player starts, and so on.
Tip
- Backward run: The legs are moved backward in a bent position on the balls of the feet. The arms are bent and move in the opposite motion. The upper body is slightly leaning forward. - For the sprint start, begin in a staggered stance on the balls of the feet. Initially the upper body is leaning far forward, the centre of gravity is at hip height, and the eyes look down. After a powerful push-off from the balls of the feet, the upper body gradually straightens, the eyes lift, and the stride frequency increases. The arms move actively in alternation with the legs (right leg forward = left arm forward and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through fully (heel to sole to ball of the foot); the upper body is upright and steady, and stride frequency increases to maximum. - 6 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 10 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor