Soccer Exercise
Indoor Training: Long Sprints in Two Variations (with/without a Ball)
- Age U6 - U13, U14 - U19, Men's / Women's
- Training Set Progression, Main point
- Number of Players 1 - 5 players, 6 - 9 players, 10-15 players
Setup
Pitch: Set up two lanes next to one another. In each lane a tall cone marks the starting position. In one lane a tall cone stands approximately 20 metres away as a turning marker, so that a straight route is created. In the other lane 4 cones spaced 5 metres apart lead in an arc to the turning marker.
Equipment: 4 tall cones, 4 cones, plus several balls for the dribbling variation.
Players: Two teams, assigned to the two lanes.
Procedure
- On the starting signal the first player in each lane sprints the route.
- The player on the straight route sprints to the turning marker, back again and tags the next player, who starts immediately.
- The player on the semicircular route sprints along the semicircle to the turning marker, runs back in a straight line and also tags the next team-mate.
- After a few rounds the sides are changed.
Scoring: Which team completes its sprinting route the quickest?
Variations:
- Run the routes backwards.
- Run the routes with a ball and set different dribbling formats.
Note: Drill idea by Max Schönijahn.
Tip
- Look for speed and clean execution.
- Motivate and encourage the players again and again.
- During the dribbling, look for the use of both feet, close ball control and plenty of touches.
Training attributes
Technique
- Technique
- Dribbling
Condition
- Condition
- Speed of movement with ball Speed of movement off the ball Explosiveness
Training Organization
- Age
- U6 - U13 U14 - U19 Men's / Women's
- Duration
- 10 min
- Training Set
- Progression Main point
- Number of Players
- 1 - 5 players 6 - 9 players 10-15 players
- Form of Training
- Individual training
- Position training
- Defensive training Midfield training Forward training
- Exercise level
- Easy
- Spatial Behavior
- Half-field
- Training Location
- Pitch Indoor