Soccer Exercise
Course
- Age U6 - U13, U14 - U19
- Training Set Progression, Main point
- Number of Players 1 - 5 players, 6 - 9 players
Setup
Set up a course as shown in the diagram. The players line up one behind the other. No more than 1-5 players per station.
Procedure
Station A exercise suggestions: - Forward quick feet with one contact per gap - Quick feet with both feet touching in each gap - Two-footed jumps over the hurdles - Lateral quick feet (the leg closest to the pole goes over the pole first) - Quick feet two steps forward, one back (always with one foot only, i.e., right foot 2 forward, jump back onto the left foot and then 2 forward with that one. Constant alternation. Every time you jump back, the foot switches). - Bounding or high knees. Station B exercise suggestions: - Quick feet or high knees through the rings. Station C exercise suggestions: - Skier jumps from the hips/zigzag. Right ring is always the right foot and left is always the left foot. - Crossover jumps. The right foot steps into the first left ring, then the left foot moves in a semicircular motion across the front of the body into the first right ring, then the right foot into the second left ring, etc. - Single-leg hops with one foot in a zigzag Station D exercise suggestions: - Single-leg or two-footed jumps over the poles. After one minute, a short break is taken and stations rotate clockwise.
Tip
- Palms are open, no fists (this makes a 3/100 second difference for a sprinter). - Run on the balls of the feet, not on the whole foot. - Light, nimble footwork, no stomping or heavy steps. - The arms, bent at the body, move in alternation with the legs. Not away from the body. - Quick, short movements. - Short ground contact times. - Crossover run: In a lateral running direction to the left, the right leg is brought in front of the left leg and placed before it. Then the left leg is brought behind the right leg and placed in front of the right leg (and so on). When the left leg moves forward, the hips and arms rotate in the opposite direction (backward), creating a twist between the shoulder and pelvic axes. - High knees: The right leg is angled upward in the maximum high position. The left (bent) arm also goes upward. The left leg is almost fully extended. The player stands on the ball of the foot. When the right ball of the foot touches the ground, the same movement follows with the left. The upper body is upright. Short ground contact time, maximum speed. - Bounding high/single-leg jump: The player pushes off powerfully and as high as possible with the left leg. The right leg is bent. The left (bent) arm also goes upward. The left leg is almost fully extended and pushes off on the ball of the foot. When the right ball of the foot touches the ground, the same movement starts with the left. Upper body is upright. Short ground contact time, maximum speed. - Quick feet: short, fast movements on the balls of the feet (not on the whole foot). The heels must not touch the ground; legs/arms are bent and swing according to the natural running counter-movement (right arm/left foot). The upper body leans forward. Short ground contact time, maximum speed. - Single-leg hops: Serve to develop push-off power (increasing maximum and explosive strength with limited push-off time), i.e., acceleration speed. The player jumps forward from the right ball of the foot and lands on the same foot on the ball. Short ground contact with an explosive sprint. The left foot moves forward. - 3 pole(s), 12 ring(s), 5 cones, 6 hurdle(s)
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
- Progression Main point
- 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