Fast strength training in stations
- Age U14 - U19, Men's / Women's
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players, 10-15 players
Setup
• 6 high hurdles
• 1 coordination ladder
• 6 rings
• 1 ball
• 4-5 poles/flags
• 17 cones
• 2 players per station
Procedure
Run through the stations in pairs, taking turns. Each station is run 2 times per round, then continue to the next station at a relaxed trot. A series includes 2 rounds (=16 runs). Perform 2-3 series. After each series 3 min active recovery e.g. by loose trotting.
Station 1: Jump through the knee-high hurdles with short contact to the ground. Sprint forward-backward-forward between the hurdles at the cones.
Station 2: At top speed with 1 ground contact alternating right/left through the coordination ladder and rings. Then sprint through the cone gate.
Station 3: Speed dribbling around the square, then slalom around the poles without the ball and then sprint through the cones.
Station 4: Sprint to the 2nd cone backwards to the 1st, sprint to the 3rd cone backwards to the 2nd, etc.
Tip
Coaching Points
• Pay attention to the quality of the exercises
• Adapt intensity to level
Training attributes
Condition
- Condition
- Speed of movement off the ball Fitness program Football-specific endurance Strength training Explosiveness
Training Organization
- Age
- U14 - U19 Men's / Women's
- Duration
- 30 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players 6 - 9 players 10-15 players 16-22+ players
- Form of Training
- Individual training Group training Team training Training in pairs
- Exercise level
- Difficult