Technical and Coordination Course with Passing/Heading

- Run on the balls of the feet, not on the whole foot or heels. - Light, nimble footwork, no stomping or heavy steps. - The arms, bent at the body, move in alternation with the legs. Not away from the body (no goal celebration). - Quick, short movements. - Quick feet: short, fast movements on the balls of the feet (not on the whole foot). The heels must not touch the ground; legs/arms are bent and swing according to the natural running counter-movement (right arm/left foot). The upper body leans forward. Short ground contact time, maximum speed. - Single-leg hops: Serve to develop push-off power (increasing maximum and explosive strength with limited push-off time), i.e., acceleration speed. The player jumps forward from the right ball of the foot and lands on the same foot on the ball. Short ground contact with an explosive sprint. The left foot moves forward. - Side shuffles forward/backward: In a lateral running direction, the legs are alternately moved apart and together in parallel; the arms swing in sync with the leg movement. - 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. - The plant foot should be placed 30-40 cm to the side of or level with the ball. - The upper body is slightly leaning over the ball. - The foot swings from top to bottom. - 5 cones, 15 hurdle(s)