Soccer Exercise
Side Shuffles in a Cone Square + Sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Set up a cone square (yellow) and a finish cone (red). The players go to the lower right yellow cone. No more than 5-8 players per station.
Procedure
In the horizontal direction, the player does side shuffles at maximum speed (1, 3, 4); in the diagonal direction, he sprints (2, 5). Run 6 is also a sprint to the finish cone. As soon as the player finishes run 3, the next player can start. The side shuffles are performed exclusively on the balls of the feet.
Tip
- Short ground contact time. - Side shuffles forward/backward: In a lateral running direction, the legs are alternately moved apart and together in parallel; the arms swing in sync with the leg movement. - When sprinting, start 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. - 5 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Flexibility Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 10 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
- Pitch Indoor