Soccer Exercise
Training with Resistance Band
- Age U14 - U19
- Training Set Main point
- Number of Players 6 - 9 players, 10-15 players
Setup
At each station, a start and end cone are set up. Player pairs are formed, standing behind or next to each other at the starting cone. Each pair gets a resistance band; players at Station 1 also receive a medicine ball. At Station 3, an additional player is positioned to throw balls for headers.
Procedure
Training with resistance band combined with Station 1 - Hold medicine ball overhead + tuck jumps Station 2 - Zigzag run Station 3 - Header with jump-off Station 4 - Forward sprints One player per pair stands in front, the other behind with the resistance band. The band is placed around the front player's hips or chest. The front player sprints and the player behind pulls the resistance band in the opposite direction so strongly that the front player can only move forward very slowly.
Tip
- With the resistance band (running against resistance), acceleration speed is trained. Working into the band builds high muscle tension (high muscle tone). This creates energy that is briefly stored and released impulsively the moment the resistance is removed. - For the start, begin 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 a powerful push-off through the balls of the feet, the upper body is gradually raised, the eyes lift and the stride frequency increases. The arms move alternately to the leg movement (when the right leg goes forward, the left arm goes 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 foot), the upper body is upright and steady, stride frequency increases to maximum. - During the jump, both legs are bent. The arms swing in the opposite running motion. The upper body is upright. - 8 cones
Training attributes
Technique
- Technique
- Ball control Headers
Condition
- Condition
- Speed of movement with ball Speed of movement off the ball Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
Training Organization
- Age
- U14 - U19
- Duration
- 30 min
- Training Set
- Main point
- Number of Players
- 6 - 9 players 10-15 players
- Form of Training
- Individual training Group training Team training Training in pairs
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Pitch Indoor