A cone square is staked out. In the square, the players are arranged in several rows in a row, similar to a chessboard. The rows (horizontal) are given alphabetical names and the columns (vertical) are given numerical names, so that each player is assigned an exact position consisting of numbers and letters (A1 / 1A; C3 / 3C etc.).
The trainer calls up numbers, letters or combinations of numbers. The players assigned to these names (or the players assigned to this name) must immediately turn one round around their group or the entire group (depending on the coaching command). The trainer has several options: a) He can assign a number, e.g. Call 2. Then all players run in column 2. b) He can use a letter, e.g. Call B. Then all players run in row B. c) He can call up a combination of letter and number, e.g. B2. Then only player B runs in row 2 (in width). d) He can call up a combination of number and letter, e.g. 2 B. Then only player B runs in row 2 (in length). e) He can call up several columns / rows or several players at the same time, e.g. A 1 to 4 or 3 D to A or B2 and C3 etc.
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 pressing firmly on the footpads, 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. - 4 cones