Soccer Exercise
Sprints with Braking and Two Direction Changes Plus Shot on Goal
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
The station is marked with a start cone, a shooting cone, and two middle cones. At the upper end, a goal with a goalkeeper is placed, and a passer with balls stands next to it. Players line up one behind the other in front of the start cone. No more than 5-8 players per station.
Procedure
The player sprints to the second middle cone, stops, runs backward to the first middle cone, stops again, and sprints toward the shooting cone. There he receives a low pass from the passer and shoots on goal. As soon as the player switches to the backward run, the next player starts. After each shot, the player retrieves his ball. The passer is rotated regularly.
Tip
- The goal is to train perception, anticipation, reaction, and promote fast, explosive direction-changing bursts combined with game-like techniques (shooting). - Just like in a game, this exercise involves direction changes over short distances. - Pay attention to passing power and accuracy when shooting. - For the sprint start, begin 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. - 4 cones
Training attributes
Technique
- Technique
- Ball control Shot technique/shooting
Condition
- Condition
- Speed of movement with ball Speed of movement off the ball Basic Endurance GAT 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
- Goalkeeper
- 1 goalkeeper
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor