Double leg jumps over poles + skipping + sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
A starting and a goal cone are put up. Two hurdle stations will be set up in between. The players line up one after the other at the starting cone. There shouldn't be more than 5-8 players per station.
Procedure
The player sprints to the first hurdle station and jumps over the hurdles with both feet (one ground contact between the hurdles). Then he sprints to the second hurdle station, where he does skippings (two ground contacts between the hurdles). In the sprint he runs to the finish cone. As soon as the player has passed the first hurdle with both legs, the next player starts.
Tip
- Skipping => short, quick movements on the footpads (not on the whole foot). The heels shoud not touch the floor, 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 far forward, the center of gravity is at waist level, 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 (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-> footpads), the upper body is upright and calm, the step frequency increases to the maximum. - Short contact with the ground. - 2 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
- Main point
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Indoor Pitch