Soccer Exercise
Sprints
- Age U6 - U13, U14 - U19, Men's / Women's
- Training Set Progression, Main point
- Number of Players 1 - 5 players, 6 - 9 players, 10-15 players
Setup
- 7 poles
- 3 cones
- 3 hurdles
Procedure
The following tasks are performed at the 3 stations:
- Pole course: touch all the poles. Then, sprint to the cone.
- Lying poles: Go over the poles with running ABC exercises and sprint to the cone.
- Hurdles: Jump over with both legs and sprint to the cone.
Tip
Coaching Points
- Pole course: Navigate the poles in the shortest path (do not sprint in an arc).
- Sprint (acceleration phase): Lean forward, short and quick steps, short ground contact.
- Sprint (post-acceleration phase): Upright posture, sufficient knee lift, longer stride length.
- Choose different sprint distances: for example, 10, 20, and 30 meters.
- Ensure adequate rest between rounds.
Training attributes
Condition
- Condition
- Speed of movement off the ball Football-specific endurance Explosiveness
Training Organization
- Age
- U6 - U13 U14 - U19 Men's / Women's
- Duration
- 15 min
- Training Set
- Progression Main point
- Number of Players
- 1 - 5 players 6 - 9 players 10-15 players 16-22+ players
- Form of Training
- Individual training
- Exercise level
- Easy
- Training Location
- Pitch Indoor