Soccer Exercise
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 end cone. Players line up behind the starting cone. No more than 5-8 players per station.
Procedure
The player starts with three consecutive single-leg jumps. Moving only on the balls of the feet, the takeoff leg is switched before each jump (right-left-right or left-right-left). The goal is to jump as far as possible. Immediately after the last landing, the player sprints to the end cone.
Tip
- Takeoff and landing only on the balls of the feet. - The goal 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. It is also slightly tilted toward the takeoff side. The arms support the jumps by swinging dynamically. - For the sprint, start 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. - 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
- Pitch Indoor