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Circuit Training for Endurance, Sprint, Strength, and Coordination
40 min
Soccer Exercise

Circuit Training for Endurance, Sprint, Strength, and Coordination

  • Age U6 - U13, U14 - U19, Men's / Women's
  • Training Set Main point
  • Number of Players 1 - 5 players, 6 - 9 players, 10-15 players

Setup

  • 2 agility ladders
  • 2 medicine balls
  • 12 cones in 4 colors
  • 5 balls
  • 2 players per station

Procedure

  1. Station: Lateral jumps over the ball
  2. Station: Agility ladder Run-Out-In
  3. Station: Medicine ball toss (distance about 3 meters)
  4. Station: Tension bands tripling (this station twice, once around the waist/once around the thigh)
  5. Station: Sprint around the cone course
  6. Station: Tap the ball left and right
  7. Station: Agility ladder Double-Out-In
  8. Station: Medicine ball toss while lying down
  9. Station: Touch cones on color call-out (alternating)
  10. Station: Sprint and head the ball back to the partner (alternating)

Tip

  • 10 stations and 11 exercises since Station 4 is done twice.
  • 2:30 minutes per exercise - except for Station 4, which is 75 seconds - and at Stations 9 & 10, switch tasks after one minute.
  • Incorporate breaks according to performance level.

Training attributes

Technique

Technique
Ball control Headers

Condition

Condition
Fitness program Football-specific endurance Basic Endurance GAT Strength training

Co-ordination

Co-Ordination
Quick processing Coordinative jumping (parcour)

Training Organization

Age
U6 - U13 U14 - U19 Men's / Women's
Duration
40 min
Training Set
Main point
Number of Players
1 - 5 players 6 - 9 players 10-15 players 16-22+ players
Form of Training
Group training Team training Training in pairs
Exercise level
Difficult
Spatial Behavior
Half-field
Training Location
Pitch