Soccer Exercise
Speed Training with Poles
- Age U6 - U13, U14 - U19, Men's / Women's
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players, 10-15 players
Setup
• 10 poles (5 poles are set up as a course with a distance of 2m between them. The other 5 poles are laid on the ground with a distance of 1m between them)
Procedure
Standing poles:
- Pass through in slalom
- Pass through in slalom, backward
- Pass through in slalom, sideways
- Completely bypass every 2nd pole clockwise (body always facing forward)
- Completely bypass every 2nd pole counterclockwise (body always facing forward)
- Pass through in slalom, sideways with crossover steps
- Alternately 2 poles forward, then 1 pole backward. Change sides with each change of direction
Lying poles:
- Take 2 steps between the poles
- Pass through the poles in slalom with side steps
- Pass through the poles in slalom with crossover steps
- Take 2 steps between the poles, sideways
Tip
Coaching Points:
- Lower center of gravity
- Operate on the forefoot
- Move hands along
- Take enough rest between runs
- Always choose the shortest route, do not bypass in an arc
Training attributes
Condition
- Condition
- Speed of movement off the ball Football-specific endurance Explosiveness
Training Organization
- Age
- U6 - U13 U14 - U19 Men's / Women's
- Duration
- 15 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players 6 - 9 players 10-15 players 16-22+ players
- Form of Training
- Individual training
- Exercise level
- Easy
- Training Location
- Pitch Indoor