Sprints with Technical Demands: Header and One-Two
- Age U6 - U13, U14 - U19, Men's / Women's
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players
Setup
Use cones to set up a start and a finish line. Two additional cones mark the positions of the servers (see diagram); a third is placed centrally on the field and must later be rounded by the players. Players line up one behind the other at the start line. One player goes to each server cone. The balls are at the server cones.
Procedure
The player starts from the start line and sprints to the first server, who tosses the ball for a header. Then he sprints in the other direction to the second server, with whom he plays a one-two. Afterward, he changes direction again and sprints around the nearest centre cone, then finishes with a straight sprint across the finish line. The servers are rotated regularly.
Tip
- After the pass/header, players make an explosive 180-degree turn and go into a sprint. - The goal is to train perception, anticipation, reaction, and acceleration paired with game-realistic techniques. - Pay attention to pass sharpness and accuracy during the passing. - Sprint: Start in a staggered stance on the balls of the feet. At the beginning, the upper body leans far forward, the centre of gravity is at hip level, the gaze is down. After a powerful push-off from the balls of the feet, the upper body is gradually raised, the gaze lifts, and the stride frequency increases. The arms move actively in opposition to 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 rolls through the whole foot (heel to sole to ball of foot), the upper body is upright and quiet, and the stride frequency increases to maximum. - Head the ball with the forehead. - For a straight header, the neck does not move sideways but from back to front. - For a side header, the head is turned up to 45 degrees from the straight position. - Power comes from the arched back (bow tension). - Watch the ball; during the header, the eyes are closed (this is a natural reflex and cannot be changed!). - Arms are bent, hands (usually as fists) point upward and are used for generating momentum. - 7 cones
Training attributes
Technique
- Technique
- Ball control Headers Passing
Condition
- Condition
- Speed of movement with ball Speed of movement off the ball Strength training Explosiveness
Training Organization
- Age
- U6 - U13 U14 - U19 Men's / Women's
- Duration
- 15 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players 6 - 9 players
- Form of Training
- Group training
- Exercise level
- Intermediate