Soccer Exercise
Single-Leg Hops in a Rectangle + Sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Set up a start and a finish cone as well as a cone square with connecting poles. The players line up at the starting cone. No more than 5-8 players per station.
Procedure
The player jumps into the pole square and performs consecutive single-leg hops (diagonal jumps) toward each pole (1-4). After the last jump, he runs forward out of the square and sprints straight to the finish cone. All jumps (1-4) per round are done with the same leg. As soon as the player sprints out of the cone square, the next player starts immediately.
Tip
- Single-leg hops: Serve to develop push-off power (increasing maximum and explosive strength with limited push-off time), i.e., acceleration speed. The player jumps forward from the right ball of the foot and lands on the same foot on the ball. Short ground contact with an explosive sprint. The left foot moves forward. - 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. - 4 pole(s), 6 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation 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
- Intermediate
- Training Location
- Indoor Pitch