Soccer Exercise
Sprint with Running Coordination
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
A lengthwise cone course is set up as shown in the diagram. The first cone marks the starting position; the last one is the finish. The players line up at the starting cone. No more than 5-8 players per station.
Procedure
The player sprints to the first cone (1) and then runs backward to the starting cone (2). From there, he sprints to the first cone of the three-cone series (run 3), which he runs through in a slalom (4). After the last cone, he sprints to the finish cone (5). As soon as the player begins run 3, the next player starts.
Tip
- 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. - Short ground contact time. - 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. - This drill enormously trains agility and acceleration speed. - 6 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