Program III

Execution technique for ball taps forward/backward: - 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. - Touch the ball with the sole or the balls of the feet. - The ball is touched alternately with right/left. No pauses in between. - A fluid, fast movement should develop. - Bend the leg. - Only one intermediate step with one foot (e.g., left foot touches the ground, right foot (ball of foot) touches the ball). Execution technique for tuck jumps: With a powerful two-footed takeoff, the knees/thighs are pulled to the chest. The arms are bent and go into the wind-up motion. The upper body is upright. Land on the balls of the feet. After a short ground contact time, immediately proceed with the next jump. Execution technique for sprinting: Start in a staggered stance on the balls of the feet. At the beginning, the upper body is leaned far forward, the centre of gravity is at hip level, the gaze is downward. After pushing off powerfully through the balls of the feet, the upper body gradually straightens up, the gaze lifts, and the stride frequency increases. The arms are actively moved alternating with the leg movement (when the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the balls of the feet, you now roll over the entire foot (heel to sole to ball of foot), the upper body is upright and steady, the stride frequency increases to maximum. Execution technique for speed dribbling: - The upper body is slightly leaned forward at the start of the dribble. When stopping and pulling back the ball, it straightens up slightly. - Do not lean back. - The arms are bent at the elbow and carried at the sides of the body, following the normal arm movement when running/walking. - As many ball touches as possible. - The legs are slightly bent at the knee during execution. - Close ball control (the ball should not leave the foot by more than 50 cm). Execution technique for ball control: - Bend the leg when receiving the ball. - The ball is only lightly ("gently") touched. A feel for the ball must be developed. - The gaze should regularly be lifted from the ball (alternating gaze toward the ball and forward). - Keep the speed up. - When receiving and controlling the ball with the outside of the foot, the ankle is rotated inward. The lower leg is also angled inward at the knee, so that the foot movement can go from top to bottom and from left to right toward the ball. The contact surface of the ball is the entire outside of the foot. Execution technique for instep dribbling: - The ankle must be extended. - Bend the leg. - Touch the ball only very lightly (fine technique). - When changing direction, run around the ball. - Upper body leaned forward. - Gaze alternating between the ball and looking up. - Do not play with the inside or outside of the foot. Execution technique for outside-of-foot dribbling: - The foot is slightly turned outward to the side and extended downward. - The ball is touched with the front outside of the foot and slightly with the instep (maximum the outer three toes). - The toes are pushed slightly downward. - The ball gets a slight spin. - Alternating upper body posture between upright and leaned forward. - When the ball is carried with the right foot, the player can run a right curve, and with the left, a left curve. - The ideal technique for a linear speed dribble. - When receiving with the outside of the foot, the upper body is slightly rotated inward. The foot is also (slightly) rotated inward. The ankle is extended. Execution technique for chipping: When chipping, the foot goes under the ball, which is then lifted upward with the instep to the player expecting the ball. - 24 cones, 3 hurdle(s)