Soccer Exercise
Sprints Over Various Distances
- Age U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players
Setup
Multiple distance markers are set up on the field using cones. The players line up one behind the other at the top-left cone. No more than 4-6 players should be at each station.
Procedure
The player sprints to the first cone and back. Once back at the cone, he has an incomplete rest of 30-60 seconds during which he slowly moves to the neighboring cone. There, after the rest, he sprints to the cone 30 metres away and back, etc. When he has covered all distances at a sprint, the set is complete. The next player starts as soon as the previous player reaches the first cone. A total of 10 sets are completed.
Tip
When sprinting/running, start in a split stance on the balls of the feet. Initially, the upper body is leaned far forward, the centre of gravity is at hip height, and the gaze is downward. After a powerful push-off from the balls of the feet, the upper body gradually straightens, the gaze lifts, and the stride frequency increases. The arms move actively in alternation with the legs (when the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the balls of the feet, the foot now rolls through the entire foot (heel to sole to balls of the feet), the upper body is upright and steady, and the stride frequency increases to the maximum. - 18 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 Quick processing
Training Organization
- Age
- U14 - U19
- Duration
- 45 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
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor