Soccer Exercise
Alternating High Knees and Skipping
- Age U6 - U13, U14 - U19
- Training Set Progression
- Number of Players 1 - 5 players, 6 - 9 players
Setup
One set has 4-5 repetitions. The number of players is flexible. Two cones can mark the start and finish, for example.
Procedure
Players repeat the same movement pattern 4-5 times in a row. Each pattern consists of a combined block of skipping followed by high knees, then a recovery phase of 4-6 metres of easy jogging. Skipping movement: The player performs quick, short movements on the balls of the feet at maximum speed (not flat-footed) with the shortest possible ground contact time. The heels should not touch the ground; legs/arms are bent and swing in the natural opposite running motion (right arm/left foot). The upper body leans forward. High knees movement: Same as skipping, but the bent legs must be driven as high as possible. 1 + 2 - Skipping 3 + 4 - High knees
Tip
- Run on the balls of the feet, not flat-footed or on the heels. - Light, easy footwork, no stomping or pounding — stay nimble. - The arms, bent close to the body, move alternately with the legs. Not away from the body (no goal celebration pose). - As diagonal as possible (left arm/right foot and vice versa). - Short ground contact time.
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 10 min
- Training Set
- Progression
- Number of Players
- 1 - 5 players 6 - 9 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor