Soccer Exercise
Long Bounds
- 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
Wide, space-covering single-leg bounds alternating from the left to the right ball of the foot. Both legs are bent. The arms swing in the opposite running motion with explosive momentum. The upper body remains upright. The goal is to push off high and far, staying airborne as long as possible. After the push-off phase, the upper body extends forward and upward.
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. - The arms, bent close to the body, move alternately with the legs. Not away from the body (no goal celebration pose). - As diagonal as possible (left arm/right foot and vice versa). - 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
- 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