Soccer Exercise
Sprints with Technical Demands (Header and One-Two with Subsequent Sprint)
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players
Setup
A start and finish line are set up with cones. Two additional cones mark the positions of the feeders (see diagram), a third is placed centrally on the field and must later be circled by the players. The players line up at the start line. One player goes to each feeder cone. The balls are at the feeder cones.
Procedure
The player starts from the start line and sprints to the first feeder, who throws the ball for a header. Then he sprints in the other direction to the second feeder, with whom he plays a one-two. Afterward, he makes another direction change and sprints around the nearest centre cone, then makes a final straight sprint across the finish line. The feeders are rotated regularly.
Tip
- After the pass or header, the players make an explosive 180-degree turn and go into a sprint. - The goal is to train perception, anticipation, reaction, and acceleration combined with game-like techniques. - When passing, focus on pass weight and accuracy. - When sprinting, 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 height, eyes look down. After pushing off powerfully through the balls of the feet, the upper body gradually straightens, eyes lift, and stride frequency increases. The arms move 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 the whole foot (heel to sole to ball of the foot), the upper body is upright and still, stride frequency increases to maximum. - Head the ball with the forehead. - The neck does not move sideways for a straight header, but from back to front. - For a side header, the head turns up to 45 degrees to the side from the straight position. - Power comes from the hollow back (arching of the upper body). - 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 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 6 - 9 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor