Double leg jumps with rotation
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Building a start and a finishing cone. In front of the starting cone, three rings are placed on the floor according to the graphic. The players line up behind the starting cone. There shouldn't be more than 5-8 players per station.
Procedure
The player starts with a short run to the middle ring, into which he jumps with both feet at the same time. Then there is a two-leg jump with a 180 degree turn in the air into the left cones (1). Forward he goes back into the first ring (2) and again with a 180 degree turn in the air into the third ring (3). With the fourth double leg jump the player jumps back to the first ring (4) and from there in the sprint to the goal cone. As soon as the player sprints out of the ring after the fourth jump, the next player starts.
Tip
- Short contact with the ground. - Turn your hips when jumping in the air. If the player jumps to the left, the hip turns to the right and he lands in the ring facing the starting ring. If he jumps back to the start ring, he lands in the frontal starting position. - The player should not stop in the rings and the heels should not touch the ground. - 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. - 3 ring (s), 2 cones
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
- 10 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