Soccer Exercise
Sprint in Opposite Directions
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
A start and end cone as well as two additional slalom cones are set up as shown in the diagram. Players line up behind the starting cone. No more than 5-8 players per station.
Procedure
The player sprints to the first slalom cone, rounds it and runs backward to the second slalom cone. That one is also rounded, then the player sprints through to the end cone. As soon as the player reaches the first cone, the next one starts, etc.
Tip
- Backward run: The legs are moved backward in a bent position on the balls of the feet. The arms are bent and move in the opposite motion. The upper body is slightly leaning forward. - For the sprint, 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 a powerful push-off through the balls of the feet, the upper body is gradually raised, the eyes lift and the stride frequency increases. The arms move alternately to the leg movement (when the right leg goes forward, the left arm goes 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 foot), the upper body is upright and steady, stride frequency increases to maximum. - 4 cones
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
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor