Triple jump + sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
The station is marked with a start and an end cone. In front of the starting cone, the players line up one behind the other. There should be no more than 5-8 players per station.
Procedure
The player starts with three successive one-leg jumps. He only moves on the footpads and changes the take-off leg (right-left-right or left-right-left) before each jump. The goal is to jump as far as possible. Immediately after the last landing, he sprints to the end cone.
Tip
- Take off and land on the footpads only. - The aim is to jump as far as possible, not as high as possible. - The upper body is relatively upright during the jumps, with a slight hollow back posture. It is also angled slightly towards the side that is used to jump off. The arms support the jumps by swinging them dynamically. - The sprint starts in step position on the footpad. At the beginning the upper body is bent far forward, the center of gravity is at hip level, the view goes down. After pressing firmly over the footpads, the upper body is gradually straightened up, the gaze lifts and the step frequency increases. The arms are actively moved alternately with the leg movement (the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the footpads, roll over the whole foot (heel-> sole-> footpad), the upper body is upright and calm, the step frequency increases to the maximum. - 2 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Quick processing
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