Running techniques with / without ball to improve mobility / speed

- Palms are open, do not make fists. - Walk on the footpads, not the whole foot. - Loose, light-footed appearance, no trampling or pounding. - The arms bent at the body move alternately with the legs. Not away from the body. - Fast, short movements. - Sidesteps forwards / backwards => In the lateral running direction, the legs are moved apart and brought together in parallel, the arms swing in synch with the leg movement. - Cross-run => In the lateral direction to the left, the right leg is guided in front of the left leg and placed in front of the left leg. Then the left leg is passed behind the right leg and placed in front of the right leg (etc.). If the left leg is brought forward, the hips and arms turn in the opposite direction (backwards) so that there is a curl between the shoulder and the pelvic axis. - Lateral jumps (skier jump / movement) => With the upper body slightly bent forward, one jumps alternately with the right and left leg, to the side forward (with the right leg to the front right and with the left to the front left) , It is important that the jump and landing take place on the footpads. The arms swing along to support them. If the supporting leg touches down after the jump, the other leg is angled (no contact with the ground). The view is straight ahead. - Reverse 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. - 360 degree rotations => legs and arms are slightly angled. Upper body leaned slightly forward. The footpads are rotated around their own axis. - Soldier run => Left foot and left arm are angled. Moving on the footpads, the left foot and left arm are raised upwards.At the same moment, the right footpad touches down and follows the same sequence of movements. Constant alternating movement. - Knee lever run => The right leg angled upwards in the highest angular position. The left (angled) arm also goes up. The left leg is almost straight. The player stands on the footpad. If the right footpad touches the ground, the same sequence of movements follows with the left. The upper body is upright. Short contact with the ground, top speed. - Hopper run up / one-leg jump => The left leg pushes itself up powerfully and as high as possible. The right leg is bent. The left (angled) arm also goes up. The left leg is almost straight and is pressed against the footpad. If the right pad touches the ground, the same sequence of movements begins with the left. Upper body is upright. Short contact with the ground, top speed. - Jump far (triple gazelle jump) => wide, expansive one-leg jumps. Alternating from the left to the right footpad. Both legs are bent. The arms are swung in the counter-movement. The upper body is upright. The goal is to push yourself far and high and stay in the air for as long as possible. - Skipping => short, quick movements on the footpads (not on the whole foot). The heels must not touch the floor, the legs / arms are angled and swing with the natural counter-movement (right arm / left foot). The upper body is bent forward. Short contact with the ground, top speed. - One-leg jumps => Serve the development of the impression force (increase of the maximum and explosive force with limited push-off time), i.e. the speed of the start. The player jumps forward from the right footpad and lands on the pad with the same foot. Brief contact with the ground with an explosive sprint. The left foot moves forward. - Insert a break of 1-2 minutes after each exercise. - 8 bars, 17 rings, 48 ​​cones, 5 hurdles