Soccer Exercise
Quick Feet
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Two cones are placed 10 metres apart. The starting cone forms the centre point to the rings and is one metre away. Three rings are placed on each side.
Procedure
This involves single-leg hops with a finishing sprint. The player starts with single-leg hops on the left ball of the foot to the left and must hop outward into each ring and back again. Then in a fluid transition, the same to the right with the right foot. When the player arrives back in the centre, a sprint to the cone follows. Alternative: - The cone distance can vary between 5-20 metres. - Multiple cones can be set up, allowing for lateral sprints or sprints to two cones with changes of direction. - The player starts on a signal from the coach (e.g., by call, number, hand signal, or a pass).
Tip
- The upper body should be fairly straight or only slightly leaned forward. - Ground contact time should be minimal, and immediately after touching the ground, the next hop follows. - Everything is done at maximum speed with short, quick ground contacts on the balls of the feet. - Do not land with the entire foot, especially not the heel. - First practise the movement slowly, then increase speed. - Only one ground contact per hop. - The sprint must be explosive. - After the sprint start, the next foot must be placed forward, not sideways or at the same level as the starting foot. - Sprint all the way to the cone without slowing down before the finish cone. - Do not forget the arm drive. - 6 ring(s), 2 cones
Training attributes
Condition
- Condition
- Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 15 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Indoor Pitch