Skipping forward over bars + sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
The station is marked with a start and an end cone. In between, several poles are built one behind the other (see graphic). In front of the starting cone, the players line up one behind the other. There should be no more than 5-8 players per station.
Procedure
The player skips over the bars and then sprints to the end cone. The number of ground contacts between the bars should be between 2 and 6 contacts.
Tip
- When skipping, make short, quick movements on the footpad (not the whole foot). The heels should not touch the ground, the legs / arms are bent and oscillate according to the natural counter-movement (right arm / left foot). The upper body is bent forward. Short ground contact time, top speed. - Palms are open, do not make fists. - Loose, light appearance, no trampling or stamping but light-footedness. - Short ground contact time. - When sprinting, start in step position on the footpad. At the beginning the upper body is bent far forward, the center of gravity is at hip level, the view goes down. After pressing firmly on the footpads, the upper body is gradually straightened up, the gaze lifts and the step frequency 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 footpad, roll over the whole foot (heel-> sole-> footpad), the upper body is upright and calm, the step frequency increases to the maximum. - 2 cones, 3 hurdle (s)
Training attributes
Condition
- Condition
- Speed of movement off the ball Strength training Explosiveness
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