Soccer Exercise
Quick Feet Against Resistance on an Elevated Surface with/without Ball
- Age U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players
Setup
The station is equipped with two cones. Three players are assigned per station. The feeder with a ball goes to one cone; two players equipped with a resistance band go to the other cone. 2-3 m from the right cone, a sturdy elevated surface, e.g., a vaulting box, is placed.
Procedure
Player B does quick feet in front of the 30-50 cm high vaulting box. Player B is held back by Player C with a resistance band (or with the arms). Player A now throws the ball to Player B so that he must step onto the box and head the ball back from there. 10-20 repetitions, then switch. Alternative: A throws B a medicine ball, which he catches at chest height and throws back. 10-20 repetitions, then switch.
Tip
- Quick feet: short, fast movements on the balls of the feet (not on the whole foot). The heels must not touch the ground; legs/arms are bent and swing according to the natural running counter-movement (right arm/left foot). The upper body leans forward. Short ground contact time, maximum speed. - Precise passing and heading. - With the resistance band (running against resistance), acceleration speed is trained. Working into the resistance band builds high muscle tension (high muscle tone). This creates energy that is briefly stored and released explosively the moment the resistance is removed. - When starting, begin in a staggered stance on the balls of the feet. At the beginning, the upper body leans far forward, the centre of gravity is at hip height, eyes look down. After pushing off powerfully through the balls of the feet, the upper body gradually straightens, eyes lift, and stride frequency increases. The arms move in alternation with the legs (right leg forward, left arm forward, and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through the whole foot (heel to sole to ball of the foot), the upper body is upright and still, stride frequency increases to maximum. - 2 cones
Training attributes
Condition
- Condition
- Speed of movement with ball Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
Training Organization
- Age
- U14 - U19
- Duration
- 25 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players 6 - 9 players
- Form of Training
- Individual training Group training Team training Training in pairs
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor