Soccer Exercise
Backward Run + Sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Four cones are set up as shown in the diagram. The players distribute evenly and line up at the two front cones. No more than 10 players per station.
Procedure
On a signal from the coach or teammates, the two players start running backward to the next cone. They circle the cone while running backward and then sprint forward to the height of the two starting cones. As soon as the players have circled the upper cones, the next two start. Alternative: Can also be run as a group competition.
Tip
- Backward run: The legs move backward in a bent position on the balls of the feet. The arms are bent and move in counter-motion. The upper body is slightly leaning forward. - When sprinting, start in a staggered stance on the balls of the feet. At the beginning, the upper body leans far forward, the centre of gravity is at hip height, eyes look down. After pushing off powerfully through the balls of the feet, the upper body gradually straightens, eyes lift, and stride frequency increases. The arms move 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 the whole foot (heel to sole to ball of the foot), the upper body is upright and still, stride frequency increases to maximum. - 4 cones
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
- 15 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