Soccer Exercise
Sprint with Resistance (e.g., Sled)
- Age U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
The station is marked with a start, middle and end cone. Players line up behind the starting cone. The players strap on a sprint resistance device (e.g., a sprint sled). No more than 5-8 players per station.
Procedure
The player sprints with weight to the middle cone, releases the harness and sprints freely to the end cone.
Tip
- With the sprint sled (running against resistance), acceleration speed is trained. Pulling the weight builds high muscle tension (high muscle tone). This creates energy that is briefly stored and released impulsively the moment the resistance is removed. - 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. - 2 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Strength training Explosiveness
Training Organization
- Age
- U14 - U19
- Duration
- 30 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
- Indoor Pitch