Soccer Exercise
Skippings
- Age U6 - U13, U14 - U19
- Training Set Progression
- Number of Players 1 - 5 players
Setup
One set lasts about 10 seconds. Any number of players. Two cones can mark the start and end, for example.
Procedure
The player makes short, quick movements at maximum speed on the balls of the feet (not on the whole foot) with the shortest possible ground contact time. The heels should not touch the ground, the legs/arms are bent and swing according to the natural opposite running motion (right arm/left foot). The upper body leans forward. The movement sequence is as follows: 1 - The player bends the left leg at 45 degrees and moves on the right ball of the foot 2 - The left leg is explosively driven downward. Just before it touches the ground, the right leg is impulsively driven upward 3 - The player lands on the left ball of the foot, the right leg is now bent at 45 degrees 4 - The right leg is driven downward
Tip
- Palms are open (makes a difference of 3/100 sec for a sprinter). - Run on the balls of the feet, not on the whole foot or the heels. - Light, nimble footwork, no stomping or pounding. - The bent arms at the body move alternately with the legs. Not away from the body (no goal celebration). - As diagonal as possible (left arm/right foot and vice versa). - Quick, short movements. - Short ground contact time.
Training attributes
Condition
- Condition
- Speed of movement off the ball Strength training Explosiveness
Co-ordination
- Co-Ordination
- Flexibility
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 15 min
- Training Set
- Progression
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Indoor Pitch