Soccer Exercise
Hill Runs
- 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 an incline. The start and end of the sprint distance are each marked with a cone. Players line up one behind the other at the starting cone. No more than 5-8 players should be at each station.
Procedure
The player starts on the coach's signal and sprints uphill to the end cone, then jogs easily back down to the starting cone, etc.
Tip
When sprinting, start in a split stance on the balls of the feet. Initially, the upper body is leaned far forward, the centre of gravity is at hip height, and the gaze is downward. After a powerful push-off from the balls of the feet, the upper body gradually straightens, the gaze lifts, and the stride frequency increases. The arms move actively in alternation with the legs (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 now rolls through the entire foot (heel to sole to balls of the feet), the upper body is upright and steady, and the stride frequency increases to the maximum. - 2 cones
Training attributes
Condition
- Condition
- Basic Endurance GAT Strength training Explosiveness
Training Organization
- Age
- U14 - U19
- Duration
- 40 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