Sprint with technical and coordinative tasks
- 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 graphic). Two other cones mark the positions of the players, two obstacle courses are set up on the field. One player each is at the two cones in the feald. The other players are at the starting cones. The balls are at the player cones.
Procedure
The player sprints to the first player and does a header there. He then sprints diagonally to the first hurdle station and runs over the hurdles in side skippings. He now sprints straight to the second player and makes a one-two with him. He then runs to the second hurdle station which he goes through with skippings (2 forward, 1 backward, 1 forward) and then runs in a linear sprint to the goal cone. As soon as the player has left the header station, the next player starts. The players should be changed regularly.
Tip
- Skipping => short, quick movements on the footpads (not on the whole foot). The heels should not touch the floor, the legs / arms are angled and swing with the natural counter-movement (right arm / left foot). The upper body is bent forward. Short contact with the ground, top speed. - After the passing game or header, the players make an explosive 180 degree turn and go into the sprint. - The aim is to train perception, anticipation, reaction and the start paired with game-appropriate techniques. - Pay attention to sharpness and accuracy when passing. - The sprint is started in step position on the footpads. At the beginning, the upper body is bent far forward, the center of gravity is at waist level, the view goes down. After applying pressure on the footpad, the upper body is gradually raised, the gaze rises and the cadence increases. The arms are actively moved alternately with the leg movement (the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the footpads, the entire foot is rolled (heel-> sole-> footpad), the upper body is upright and calm, the step frequency increases to the maximum. - The header is played with the forehead. - The neck is not moved sideways when the header is straight, but from the back to the front. - With a side header, the head is turned from the straight position up to 45 degrees to the side. - The momentum is taken out of the hollow cross (arch tension). - look at the ball; When closing a header, the eyes are closed (this is a natural reflex and cannot be changed!). - Arms are angled, hands (mostly as a fist) point upwards and are used to get a swing. - 4 cones, 6 hurdle (s)
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