Low / high jump + sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
One bar and one hurdle are set up at a distance of 1.5-2 meters for each station. At each station 3-6 players line up in front of the first parallel bars and a target cone is set up.
Procedure
The player steps on the first parallel bars, jumps with both feet on the ground and immediately with the shortest possible ground contact time (a short contact) he jumps over the hurdle. He lands with the ball of the right foot and immediately pushes himself forward impulsively and sprints over the finish line. If he pushes off with the right foot, the left foot goes forward in the step position. Now it is crucial that the ground contact time is very short even after this landing and that the player pushes himself off explosively with the footpad. The starting height of the bar should be between 30 and 50 centimeters. The hurdle is a maximum of 20-30 centimeters high.
Tip
- Quick, short movements. - Short ground contact time. - Keep your balance on your footpads. - When sprinting, start in step position on thefootpad. At the beginning the upper body is bent far forward, the center of balance is at hip level, the view goes down. After pressing firmly over the footpads, the upper body is gradually straightened up, the gaze lifts and the step frequency increases. The arms are actively moved alternately with the leg movement (the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the footpads, roll over the whole foot (heel-> sole-> footpads), the upper body is upright and calm, the step frequency increases to the maximum. - The one-leg jump (also two-leg jump) is used to develop the push-off force (increase of the maximum and explosive force with a limited push-off time), i.e. the speed of the start. Jump forward from the ball of the right foot and land on the pad with the same foot. Brief contact with the ground with an explosive sprint. The left foot touches down and moves forward. - With a powerful, two-legged jump, the knees are slightly bent. The arms are bent and go into the backward movement. The upper body is upright. It is landed on the ball of the foot. - 1 rod (s), 1 cone or more, 1 cone
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
- 20 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Intermediate
- Training Location
- Indoor Pitch