Soccer Exercise
Lift Legs Outward and Touch with Palms
- Age U6 - U13, U14 - U19
- Training Set Progression
- Number of Players 1 - 5 players, 6 - 9 players
Setup
One set lasts approx. 10 seconds. The number of players is flexible. Two cones can mark the start and finish, for example.
Procedure
Players run forward. In running rhythm, they alternately lift the right and left foot to the side of the body at hip height so they can touch the outside of the foot with their hand. The movement should be performed as quickly as possible; the upper body stays upright. 1 – The right leg is lifted to the side of the body 2 – The right hand touches the outside of the right foot 3 – The left leg is lifted to the side 4 – The left hand touches the outside of the left footn
Tip
- Palms are open (this makes a 3/100 sec. difference for a sprinter). - Run on the balls of the feet, not flat-footed or on the heels. - Light, nimble footwork, no stomping or pounding. - Quick, short movements. - Short ground contact time.
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
- 15 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