Soccer Exercise
Sprint with and without the Ball
- 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
Pitch: Set up six poles in a zigzag so that the player runs around them alternately on one side and then the other. Between the third and the fourth pole there is a noticeably longer diagonal than between the others. The start and the finish are each marked by a cone at the two ends of the course.
Equipment: 6 poles, 2 cones, 1 ball.
Players: One player, with the ball ready at the starting cone.
Procedure
- The player completes the course six, eight or ten times.
- The player runs around the poles alternately to the left and to the right and takes the long diagonal between the third and the fourth pole.
- The first half of the runs is completed without a ball.
- In the second half the course is dribbled through.
Tip
- Bring the hands along.
- Keep a low centre of gravity.
- Build up body tension.
- Land on the inside foot when changing direction.
- Do not stray from the ideal line.
- Work with both feet.
Training attributes
Technique
- Technique
- Dribbling Feinting/trick dribbling
Condition
- Condition
- Speed of movement with ball Speed of movement off the ball 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
- Indoor Pitch