One-leg jumps in the rectangle + sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Construction of a starting and a finish cone as well as a cone square with connecting rods. The players line up oat the starting cone. There should be no more than 5-8 players per station.
Procedure
The player jumps into the square of bars and makes one-leg jumps (diagonal jumps) one after the other in the direction of the individual bars (1-4). After the last jump, he runs forward out of the square and sprints linearly to the finishing cone. All jumps (1-4) per run are made with the same leg. As soon as the player sprints out of the square, the next player starts immediately.
Tip
- One-leg jumps => Serve the development of the impression force (increase of the maximum and explosive force with a limited push-off time), i.e. the speed of the start. The player jumps forward from the right footpad and lands on the pad of the same foot. Brief contact with the ground with an explosive sprint. The left foot moves forward. - The sprint is started in step position on the 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 (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 (heel-> sole-> foodpad), the upper body is upright and calm, the step frequency increases to the maximum. - 4 poles, 6 cones
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
- 10 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