Soccer Exercise
Downhill Sprints
- Age U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
The station is set up on a hill, sprint mound or similar terrain with a slope. The start and end of the sprint course are each marked with a cone. Players line up behind the starting cone. No more than 5-8 players per station.
Procedure
The player starts on the coach's signal and sprints downhill to the end cone.
Tip
- Downhill running trains the increase of stride frequency and stride length, and thus the improvement of maximum movement speed. - The course should not be too steep, as the runner may need to brake at too high a speed, which provokes an uneven running style. - For the sprint, start in a staggered stance on the balls of the feet. At the beginning, the upper body leans far forward, the centre of gravity is at hip height, eyes look down. After a powerful push-off through the balls of the feet, the upper body is gradually raised, the eyes lift and the stride frequency increases. The arms move alternately to the leg movement (when the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through the whole foot (heel to sole to ball of foot), the upper body is upright and steady, stride frequency increases to maximum. - 2 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Training Organization
- Age
- U14 - U19
- Duration
- 30 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
- Pitch