Liveliness in sprints
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Each station is marked with a start and an end cone. In front of the starting cone, the players line up in a row. There should't be more than 5-8 players per station.
Procedure
Station 1 At a visual signal from the trainer (e.g. dropping the ball or hand signals) the first players sprint off at each station. On the second signal the next one etc. You can always start from different positions: - from a standing position - from a lateral position (45 degrees to the running route) - with your back to the running route (in this starting position it is advisable that the trainer throws a ball over the players with his back, which is then caught by one of the waiting players (as soon as the starting players see the ball, they can start running). - 1-2 m back and forth, sprint - 180 degree turn, sprint - from the push-up - from the crouch - from the skipping - lying on the back - lying on the stomach - from the vertical double leg jump station 2 The players stand 2- 3 m behind the starting cone and make a two-legged squat before sprinting off.
Tip
- Correct upper body, hip, head, arm, leg and foot posture. - Push / bounce on the footpads. - Short contact with the ground. - When starting / pressing with the left footpad, the right footpad should be placed forward and not to the rear or to the side, unless the sprinting direction to the right is selected; then the right foot should touch the right side. - Swing your arms through on two feet during jump training. - When jumping on one leg, land on the same foot that you started with. - Visible characteristics are good running technique, pressure and pulling behavior, upper body is more upright when the knee is pulled up high, ball load, knee stroke, step frequency and stride length (push / pull), ground contact time (plyometry). - Hold up concentration. - The sprint is started in step position on footpads. At the beginning, the upper body is bent far forward, the center of gravity is at waist level, the view goes down. After applying pressure on the footpads, the upper body is gradually raised, the gaze rises and the cadence increases. The arms are actively moved alternately with the leg movement (if the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the footpads, the entire foot is rolled off (heel-> sole-> footpad), the upper body is upright and calm, the step frequency increases to the maximum. - 2 cones or more
Training attributes
Condition
- Condition
- Speed of movement off the ball Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 15 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
- Indoor Pitch