Strength-Speed Circuit
- Age U6 - U13, U14 - U19, Men's / Women's
- Training Set Main point
- Number of Players 1 - 5 players, 6 - 9 players, 10-15 players
Setup
• 1 coordination ladder
• 4 mats
• 2 balls
• 6 cones
• 12 small hurdles
• 6 rings
• 12 little hats
• 1 medicine ball
Procedure
• 1-2 men per station
• one trains one pauses
• 1 run lasts 1 min then immediately change-
• Exercise 1: Fast steps through the coordination ladder. Slowly trot back and fast steps again.
• Exercise 2: Squats with ball in hand, preferably on a mat.
• Exercise 3: Star run. Sprint and touch each red cone with your hand and then sprint straight ahead at the yellow one. Then recovery phase with loose trotting.
• Exercise 4: Push-ups on a mat.
• Exercise 5: Quick steps through the hurdles. Then recovery by loose trotting back.
• Exercise 6: Abdominal exercise on mat. Preferably "wheel".
• Exercise 7: Quick steps through the hoops. Then quick steps through the hurdles and then back through the hoops. Recovery on the way back by loose trotting.
• Exercise 8: Clamp ball between feet and do abdominal crunches.
• Exercise 9: Sprint 15 meters and then loosely trot back.
• Exercise 10: Lunges with the medicine ball.
Tip
Coaching Points
• Adapt intensity of exercises to players.
• Recovery phases actively pay attention to breathing
Training attributes
Condition
- Condition
- Speed of movement off the ball Football-specific endurance Basic Endurance GAT Strength training Strengthening Explosiveness
Training Organization
- Age
- U6 - U13 U14 - U19 Men's / Women's
- Duration
- 25 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players 6 - 9 players 10-15 players 16-22+ players
- Form of Training
- Individual training Training in pairs
- Training timing
- Season preparation