Sprint with Technical and Coordination Demands
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players
Setup
A start and a finish cone mark the beginning and end of the sprint course (see diagram). Two additional cones mark the feeder positions; two hurdle courses are set up on the field. The players line up at the starting cone. One player goes to each feeder cone. The balls are at the feeder cones.
Procedure
The player sprints to the first feeder and performs a header. Then he sprints diagonally to the first hurdle station and does lateral quick feet over the hurdles. He then sprints directly to the second feeder and plays a one-two. Afterward, he runs to the second hurdle station, which he completes with quick feet (2 forward, 1 backward, 1 forward), and then makes a straight sprint to the finish cone. As soon as the player has left the heading station, the next player starts. The feeders should be rotated regularly.
Tip
• 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
• After the pass or header, the players make an explosive 180-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
• Head the ball with the forehead
• The neck does not move sideways for a straight header, but from back to front. - For a side header, the head turns up to 45 degrees to the side from the straight position
• Power comes from the hollow back (arching of the upper body). - Watch the ball; during the header the eyes are closed (this is a natural reflex and cannot be changed!). - Arms are bent, hands (usually as fists) point upward and are used for generating momentum
Training attributes
Technique
- Technique
- Headers Passing
Condition
- Condition
- Speed of movement with ball 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 6 - 9 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Intermediate
- Training Location
- Indoor Pitch