Sprint competition with run coordination
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Two sprint courses with a hurdle station are set up mirror-inverted to each other. The players line up at the front cone. The same number of players can be found at each starting cone on the two courses. There shouldn't be more than 10-12 players per set up.
Procedure
At the command of the trainer / a teammate, the two players on the course start with a backward run to the first cone. There they switch to the forward run as quickly as possible, make a short start to the hurdles that they pass in side skipping (2 taps in front, 2 between, 2 behind and again 2 taps between the bars). This is followed by a short sprint forward to the next cone, where it turns again and runs backwards to the finish cone. As soon as the player starts skippings at the hurdles, the next player starts. Alternative: group competition. The two groups run against each other. As soon as a player in the respective group has touched the goal cone, the next player may start.
Tip
- Short contact with the ground. - Reverse run => The legs are moved backwards in an angled position on the footpads. The arms are bent and move in the opposite direction. The upper body is slightly bent forward. - Skipping => short, quick movements on the footpads (not on the whole foot). The heels should not touch the ground, the legs / arms are angled and swing with the natural counter-movement (right arm / left foot). The upper body is bent forward. Short contact with the ground, top speed. - Fast, explosive turns around the cones. - 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 (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-> footpad), the upper body is upright and calm, the step frequency increases to the maximum. - 8 cones, 4 hurdles
Training attributes
Condition
- Condition
- Speed of movement with ball Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 15 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Group training Team training Training in pairs
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor