Movements over Poles/through Rings + Shot + Initiating Distribution

Movement techniques for poles/rings: - Palms are open, do not make fists (this makes 3/100 of a second difference for a sprinter and can determine gold/silver/bronze in track and field; in football it can be decisive as the ball goes to the post or into the goal). - Run on the balls of the feet, not on the whole foot or heels. - Light, easy steps, no stomping or pounding, light-footedness. - The arms bent at the body move alternating with the legs. Not away from the body (no goal celebration). - As diagonal as possible (left arm/right foot and vice versa). - Fast, short movements. - High knees: short, quick movements on the balls of the feet (not on the whole foot). The heels must not touch the ground; the legs/arms are bent and swing in the natural running counter-movement (right arm/left foot). The upper body is leaned forward. Short ground contact time, maximum speed. - Soldier run: Left foot and left arm are bent. Moving on the balls of the feet, the left foot and left arm are lifted upward. At the same moment, the right ball of the foot touches down and goes into the same movement sequence. Continuous alternating motion. - High knee lift run: The right leg is bent upward in the maximum angle position. The left (bent) arm also goes into the upward movement. The left leg is almost fully extended. The player stands on the ball of the foot. When the right ball of the foot touches the ground, the same movement follows with the left. The upper body is upright. Short ground contact time, maximum speed. - Skipping high/one-legged jump: Push off powerfully and as high as possible upward with the left leg. The right leg is bent. The left (bent) arm also goes into the upward movement. The left leg is almost fully extended and pushes off on the balls of the feet. When the right ball of the foot touches the ground, the same movement begins with the left. Upper body is upright. Short ground contact time, maximum speed. Goalkeeper movement/jumping techniques: - The goalkeeper must always move on the front of the foot/balls of the feet and should not fall backward. He should learn to always watch the ball until he has it under control. To practise the footwork and swing step, simply place a pole lengthwise on the ground over which the goalkeeper must bring the swing foot (the push-off foot) to fall sideways toward the ball. - In a game situation where the goalkeeper is in an upright kneeling position, he first stands up with the right leg and then pushes off with the left. If he is lying sideways to the left with his upper body, he supports himself forward with both arms, first stands up with the right leg, and then pushes off with the left. - Lateral offset jumps (skier jump/movement): With the upper body slightly leaned forward, jump alternately with the right and left leg diagonally forward to the side (right leg forward-right and left leg forward-left). It is important that the takeoff and landing are on the balls of the feet. The arms swing supportively. When the standing leg lands after takeoff, the other leg is bent (no ground contact). The gaze is straight ahead. Shooting/throwing techniques: - The standing leg should be placed 30-40 cm to the side and at ball height. - The upper body is slightly leaned over the ball. - The foot swings from top to bottom. - The arm-foot coordination for shots/passes is characterised by: a) Wind-up with the right leg: Right arm goes back, left arm goes forward. b) Wind-up with the left leg: Left arm goes back, right arm goes forward. - Instep kick technique (full instep): The toe points down, the ankle is tensed, and the upper body is slightly leaned over the ball. The contact area is the back part of the top of the foot. To achieve greater distance, a slight backward lean is allowed. - Inside kick: The ball is played partly with the inside and partly with the instep. The standing leg is positioned beside the ball and the player's upper body goes into a lateral lean. The toes point down, similar to the foot position for the instep kick. - Drop kick technique: With the drop kick, the ball is struck with the instep at the exact moment the ball touches the ground. - With the frontal volley kick technique, the upper body is slightly leaned forward. The ball is thrown slightly forward from both hands and struck at a low point (not too high). The ball receives strong power and high accuracy. The contact area is the full instep. To achieve greater kicking distance, it is advisable to straighten the upper body or lean slightly backward. - With the lateral scissor kick technique, the standing leg is positioned beside the ball and the player's upper body goes into a lateral lean. The toes point down, similar to the foot position for the instep kick. The contact area is the full instep, the kicking leg is angled diagonally, and the ball is lightly guided or thrown toward the kicking leg with the hand. - With the sidearm throw, the arm is extended backward like a javelin thrower and the ball is placed on the open palm. The extended arm is then brought forward under tension, passing close to the ear. Important here is the bracing step. When the goalkeeper throws with the right, the left leg is positioned forward to the side. When throwing with the left, the right leg is positioned forward to the side. - When rolling, the ball lies on the palm, take a staggered stance (ball-far leg forward) and bend both legs (squat position). When rolling with the right arm, the left leg is placed in front of the right. At the same time, the body weight shifts to the left leg. The right arm is swung forward toward the ground, placing the ball on the ground. The hand pushes the ball forward and sets the direction. The left arm makes a counter-movement backward parallel to the rolling motion of the left arm. The upper body is slightly leaned forward. - 2 small goal(s), 1 full-size goal(s)