Soccer Exercise
Sprints over Various Distances
- Age U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Set up four rows of cones. Place a second cone opposite each one at increasing distances. Players line up one behind the other at the front left cone. No more than 5-8 players per setup.
Procedure
The player sprints straight to the opposite cone, rounds it, and runs straight back to the starting cone. There he curves slightly to the cone to his right and sprints from there to the opposite cone, which he also rounds, and so on. Once he has completed the entire course following this pattern, the set is finished. The next player starts as soon as the runner ahead has rounded the first cone.nn A total of 20 sets with 30-60 seconds rest in between.
Tip
For sprinting/running, start in a staggered stance on the balls of the feet. Initially the upper body is leaning far forward, the centre of gravity is at hip height, and the eyes look down. After a powerful push-off from the balls of the feet, the upper body gradually straightens, the eyes lift, and the stride frequency increases. The arms move actively 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 fully (heel to sole to ball of the foot); the upper body is upright and steady, and stride frequency increases to maximum. - 8 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Fitness program Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation
Training Organization
- Age
- U14 - U19
- Duration
- 45 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor