Parcour (ENG)
- Age U6 - U13, U14 - U19
- Training Set Progression, Main point
- Number of Players 1 - 5 players, 6 - 9 players
Setup
Construction of a course according to the graphic. The players line up in a row. No more than 1-5 players per station.
Procedure
Exercise suggestions station A: - Skipping forward with one contact per intermediate field - Skipping - Both feet have one contact per intermediate field - Two-leg jump over the hurdles - Side skipping (leg near the bar goes first over the bar) - Skipping two steps forward, one step back (always only with one foot, ie right foot 2 forward, jump back to the left foot and then forward with this 2. Constant change. Whenever you jump back, the foot changes. - Hop or run toggle. Suggested exercises Station B: - Skipping or toggle run the rings. Exercise suggestions at station C: - skier jump from the hip / zigzag. The right ring is always the right foot and the left is always the left foot. - Cross-over jump. With the right foot you step into the first left ring, then the left foot is placed in a semicircular movement in front of the body in the first right ring, then the right foot in the second left ring etc. - One-leg jumps with just one foot in a zigzag. Suggested exercises for station D: - In one-leg or two-leg jumps over the bars. After a minute there is a short break and the station is changed clockwise.
Tip
- Palms are open, do not make fists (makes 3/100 seconds with a sprinter). - Walk on the footpads, not all your feet. - Loose, light-footed appearance, no trampling or pounding. - The arms bent at the body move alternately with the legs. Not away from the body. - Fast, short movements. - Short ground contact times. - Cross-run => In the lateral direction to the left, the right leg is guided in front of the left leg and placed in front of the left leg. Then the left leg is passed behind the right leg and placed in front of the right leg (etc.). If the left leg is brought forward, the hips and arms turn in the opposite direction (backwards) so that there is a curl between the shoulder and the pelvic axis. - Knee lever run => The right leg angled upwards in the maximum highest angular position. The left (angled) arm also goes up. The left leg is almost straight. The player stands on the ball of the foot. If the right ball of the foot touches the ground, the same sequence of movements follows with the left. The upper body is upright. Short contact with the ground, top speed. - Hopper run up / one-leg jump => The left leg pushes itself up powerfully and as high as possible. The right leg is bent. The left (angled) arm also goes up. The left leg is almost straight and is pressed against the ball of the foot. If the right ball of the foot touches the ground, the same sequence of movements begins with the left. Upper body is upright. Short contact with the ground, top speed. - Skipping => short, quick movements on the footpads (not on the whole foot). The heels must not touch the ground, the legs / arms are angled and swing with the natural counter-movement (right arm / left foot). The upper body is bent forward. Short contact with the ground, top speed. - One-leg jumps => Serve the development of the impression force (increase of the maximum and explosive force with limited push-off time), i.e. the speed of the start. It jumps forward from the right footpad and lands on the pad with the same foot. Brief contact with the ground with an explosive sprint. The left foot moves forward. - 3 poles, 12 rings, 5 cones, 6 hurdles
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
- 15 min
- Training Set
- Progression Main point
- 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