Sidesteps in the hut square + sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Construction of a cone square (yellow) and a finishing cone (red). The players go to the right, lower yellow cone. There shouldn't be more than 5-8 players per station.
Procedure
In the horizontal direction of movement the player makes sidesteps at the highest tempo (1, 3, 4), in the diagonal direction of movement he sprints (2, 5). Route 6 is also a sprint to the finish cone. As soon as the player has finished route 3, the next player can start. The side steps are done exclusively on the footpads.
Tip
- Short contact time with the ground. - 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. - 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 (if 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-> footpads), the upper body is upright and calm, the step frequency increases to the 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
- Indoor Pitch