Soccer Exercise
Sprint Competition with Running Coordination
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Two sprint courses with hurdle stations are set up as mirror images of each other. Players line up at the front cone of each course. An equal number of players stands at each starting cone. No more than 10-12 players per setup.
Procedure
The two players start on the coach's/teammate's command with a backward run to the first cone. There, they switch as quickly as possible to a forward run, make a short burst to the hurdles, and complete them with lateral quick feet (2 taps in front, 2 between, 2 behind, and again 2 taps between the poles). Then a short forward sprint to the next cone, where they turn again and run backward to the finish cone. As soon as the player begins the quick feet at the hurdles, the next player starts. Alternative: Group competition. The two groups race against each other. As soon as a player from each group touches the finish cone, the next player may start.
Tip
- Short ground contact time. - Backward run: The legs move backward in a bent position on the balls of the feet. The arms are bent and move in counter-motion. The upper body is slightly leaning forward. - Quick feet: short, fast movements on the balls of the feet (not on the whole foot). The heels must not touch the ground; legs/arms are bent and swing according to the natural running counter-movement (right arm/left foot). The upper body leans forward. Short ground contact time, maximum speed. - Quick, explosive turns around the cones. - 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. - 8 cones, 4 hurdle(s)
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