Sprint with Running Coordination and Passing

- 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. - Side shuffles forward/backward: In a lateral running direction, the legs are alternately moved apart and together in parallel; the arms swing in sync with the leg movement. - After the pass, the players make an explosive 90-degree turn and go into a sprint. - The goal is to train perception, anticipation, reaction, and acceleration combined with game-like techniques. - When passing, focus on pass weight and accuracy. - 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. - 4 cones, 2 hurdle(s)