Soccer Exercise
Sprints with Turns and Direction Changes
- 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 finish cone, and one cone for the players to round. 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 first cone, rounds it as fast as possible, and then sprints to the finish cone.
Tip
- The goal is to train perception, anticipation, reaction, and acceleration. - Just like in a game, there are constant direction changes over short distances. - 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. - 3 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 10 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