Soccer Exercise
Sprint Course with Coordination
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
The station is equipped with a start and a finish cone. A hurdle course is set up between the two cones (see diagram). The players line up at the starting cone. No more than 5-8 players per station.
Procedure
The player starts with a short burst to the first hurdle pair (1). There he jumps two-footed into the gap between the hurdles and two-footed out the front. Then a straight sprint to the left hurdle (2). There he does lateral quick feet (2 fast taps in front and 2 taps behind the hurdle). Then he sprints diagonally to hurdle 3, which he clears with a two-footed jump. Immediately behind the hurdle, he cuts to the right and approaches hurdle 4. There he does lateral quick feet over the hurdle (2 fast taps in front and 2 taps behind the hurdle), sprints diagonally to hurdle 5 (straight quick feet with 2 taps in front, 2 behind, 2 in front, and then forward over the hurdle) and a subsequent straight sprint to the finish cone. As soon as the player passes the first hurdle station, the next player starts. The two-footed jumps and quick feet are performed only on the balls of the feet with the shortest possible ground contact time!
Tip
- Short ground contact time. - 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. - 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. - 2 cones, 6 hurdle(s)
Training attributes
Condition
- Condition
- 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
- Exercise level
- Intermediate
- Training Location
- Indoor Pitch