Soccer Exercise
Laterally Offset Backward Run
- Age U6 - U13, U14 - U19
- Training Set Progression
- Number of Players 1 - 5 players, 6 - 9 players
Setup
One set lasts about 10 seconds. Any number of players can participate. Two cones can mark the start and finish, for example.
Procedure
The players move their legs laterally (similar to a side step) toward each other and apart again at the highest possible speed. The feet do not touch when brought together and are alternately between 10 and 70 cm apart. The arms are bent. Unlike a normal side step, this is done alternately moving sideways back-left and sideways back-right. The upper body is slightly leaned forward; the gaze follows the direction of movement.
Tip
- Palms are open (this makes a 3/100 second difference for a sprinter). - Run on the balls of the feet, not on the whole foot or heels. - Light, nimble footwork, no stomping or trampling. - The arms, bent at the body, do not move much. - Quick, short movements. - Short ground contact time. - Constant hip rotation. - The legs are slightly bent.
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 10 min
- Training Set
- Progression
- Number of Players
- 1 - 5 players 6 - 9 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor