Soccer Exercise
Long Runs with Weights or Extended Stair Runs
- Age U14 - U19
- Training Set Main point
Setup
Long runs with weights: Weights are attached to the players. These can be placed on the shoulders or at the ankles, for example. Another option is running with dumbbells, though weights that attach to the wrists with Velcro are preferable since they do not interfere with the natural hand and arm position while running. Stair runs: The players are positioned behind or next to each other in front of a staircase.
Procedure
Exercise 1 - Long Runs with Weights The players run at submaximal pace (75-90%) on a flat surface with the weights. Load: 10 x 3 min Recovery: 2 min Exercise 2 - Extended Stair Runs -nThe players run behind or next to each other (depending on staircase width) up the steps. Different running styles can be used for each set (normal run, two-footed jumps, single-leg jumps, skippings, etc.). Load: 20 x 15 steps Recovery: 30 sec
Tip
- Long runs with weights -nPalms are open, do not make fists. When running, roll from the heel to the ball of the foot. Light, nimble footwork, no stomping or pounding. The bent arms at the body move alternately with the legs. - Extended stair runs -nStair running places extreme demands on the leg extensors, the glutes and the hamstrings. Since this type of strength training heavily stresses the heart (heart rate rises quickly), good cardiac adaptations are achieved. When running upstairs, only the balls of the feet are used. The heels do not touch the steps.
Training attributes
Condition
- Condition
- Strength training
Training Organization
- Age
- U14 - U19
- Duration
- 45 min
- Training Set
- Main point
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult