Soccer Exercise
Quick Feet Course
- Age U6 - U13, U14 - U19
- Training Set Progression, Main point
- Number of Players 1 - 5 players, 6 - 9 players
Setup
Set up a course as shown in the diagram. The players line up one behind the other.
Procedure
All four players start at the same time with linear or lateral quick feet and each pass through three of the four pole stations before reaching the balls. Each player takes a ball and dribbles it to the other cone side and places it there. Then the next players start and the others line up again at the starting cones.
Tip
- Palms are open, no fists (this makes a 3/100 second difference for a sprinter) - Run on the balls of the feet, not on the whole foot. - Light, nimble footwork, no stomping or heavy steps. - The arms, bent at the body, move in alternation with the legs. Not away from the body. - Quick, short movements. - Short ground contact times. - 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. - The players must watch their running paths to avoid colliding with each other. - During dribbling, close, precise ball control at maximum speed is required. - The ball must be placed right next to the cone. - This drill can be run as a timed competition. - 2 cones, 8 hurdle(s)
Training attributes
Technique
- Technique
- Trapping Dribbling
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
- 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
- Exercise level
- Intermediate
- Training Location
- Pitch Indoor