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 Sprints with a task
15 min
Soccer Exercise

Sprints with a task

  • Age U6 - U13, U14 - U19
  • Training Set Main point
  • Number of Players 1 - 5 players

Setup

At the beginning, a cone square is staked out. According to the graphic, four cones, four cone gates and four poles / flags are built in the square. Four groups of players are formed, which are spread over the starting cones. Each group receives a camisole with different colors.

Procedure

At the command of the coach, the starting players of each group sprint with their camisole in hand. Everyone sprints through the cone gate closest to them and circles the pole / flag behind it. On the way back everyone runs through any gate and drops his camisole there. Condition: It is only allowed to walk through cone gates in which there is no camisole and after the four players have put down their camisole, one gate has to be free. This means that one player per round must place his camisole in a gate where there is already a camisole of another player and then run back to his group through the free gate. There he claps the next waiting player, who then sprints loose. However, he may now only sprint through the cone gate, with no camisole lying. On the way back he has to pick up his group's camisole from the cone gate and instead of clapping, he hands the camisole over to the next runner in his group. That the third teammate in the group has the same task as the first, etc. In the end, the team that is complete after the last runner has finished wins.

Tip

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 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-> footpads), the upper body is upright and calm, the step frequency increases to the maximum. - 4 poles, 13 cones

Training attributes

Condition

Condition
Speed of movement off the ball 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
Form of Training
Individual training Group training Team training
Exercise level
Easy Intermediate Difficult
Training Location
Indoor Pitch