Running backwards + Sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Four cones are set up according to the drawing. The players are spread evenly behind the two starting cones. Not more than 10 players should be at each station.
Procedure
At a signal from the coach or the teammates, the two players run backwards to the next cone. They run around the cone backwards and then sprint forward to the height of the two cones. As soon as the players run around the cone, the next two start. Alternative: Can also be carried out as a group competition.
Tip
- Backwards run => The legs are moved backwards in an angled position on the footpads. The arms are bent and move in the opposite direction. The upper body is slightly bent forward. - The sprint is started in step position on the footpads. At the beginning, the upper body is bent far forward, the center of gravity is at waist level, the view goes down. After applying pressure on the footpads, the upper body is gradually raised, the gaze rises and the cadence increases. The arms are actively moved alternately with the leg movement (the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the footpads, the entire foot is rolled (heel-> sole-> footpad), the upper body is upright and calm, the step frequency increases to the maximum. - 4 cones
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
- Main point
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Indoor Pitch