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15 min

Soccer Exercise

Training Speed with Poles

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

Pitch: Five poles stand as a course two metres apart one behind the other; five further poles lie on the ground one metre apart.

Equipment: 10 poles.

Players: The players complete the tasks one after the other.

Procedure

Upright poles:

Run through in a slalom.
Run through in a slalom backwards.
Run through in a slalom sideways.
Run all the way around every second pole clockwise; the body always faces forwards.
Run all the way around every second pole anticlockwise; the body always faces forwards.
Run through in a slalom sideways with crossover running.
Alternately two poles forwards and one pole back; with every change of direction the side is changed as well.

Poles lying on the ground:

Two steps between the poles.
Run through the poles in a slalom with side steps.
Run through the poles in a slalom with crossover running.
Two steps between the poles, sideways.

Tip

Keep a low centre of gravity.
Work on the balls of the feet.
Bring the hands along.
Take enough rest between the run-throughs.
Always choose the shortest route and do not run around in an arc.

Training attributes

Condition

Condition: Speed of movement off the ball Football-specific endurance 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 10-15 players 16-22+ players
Form of Training: Individual training
Exercise level: Easy
Training Location: Indoor Pitch