Coordinated sprint course
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
The station is provided with a starting and a finish cone. A hurdle course is set up between the two cones (see graphic). The players line up at the starting cone. There should be no more than 5-8 players per station.
Procedure
The player starts with a short sprint to the first two hurdles. He jumps on both legs in front of the hurdles into the gap between the hurdles and also back out on both legs. Then a diagonal sprint to the next hurdle follows. There he does side skippings (2 quick taps before and two taps behind the hurdle), then a linear sprint to the opposite hurdle, where he also does side skippings. At the end he sprints to the last hurdle, which he crosses with a straight skipping (2 taps before, 2 behind the hurdle) and then runs to the finish cone in the sprint. As soon as the player has passed the first hurdle station, the next player starts. The two-leg jumps and the skippings are only practiced on the footpads with the shortest possible contact with the ground!
Tip
- Short contact with the ground. - Skipping => short, quick movements on the footpads (not on the whole foot). The heels should not touch the ground, the legs / arms are angled and swing with the natural counter-movement (right arm / left foot). The upper body is bent forward. Short contact with the ground, top speed. - The sprint is started in step position on the footpads. At the beginning, the upper body is bent forward, the center of gravity is at the waist, the view goes down. After applying pressure on the footpads, the upper body is gradually raised, the gaze rises and the cadence increases. The arms are actively moved alternately with the leg movement (if the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the footpads, the entire foot is rolled (heel-> sole-> footpad), the upper body is upright and calm, the step frequency increases to the maximum. - 2 cones, 5 hurdle (s)
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Flexibility 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
- Intermediate
- Training Location
- Indoor Pitch