Soccer Exercise
Two-Footed Bounds
- Age U6 - U13, U14 - U19
- Training Set Progression
- Number of Players 1 - 5 players, 6 - 9 players
Setup
One set consists of approx. 5-8 jumps. The number of players is flexible. Two cones can mark the start and finish, for example.
Procedure
Players jump forward with both feet as far and high as possible. Upon landing on the balls of the feet, they cushion by gently going into a squat. When jumping again, they swing the arms vigorously and push off the ground explosively.
Tip
- Palms are open (this makes a 3/100 sec. difference for a sprinter). - The upper body is slightly leaning forward. - Quick, short movements. - Short ground contact time. - The jumps go for height. - Use the arms to generate momentum. - Exhausting exercise. - Do not land flat-footed.
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick processing
Training Organization
- Age
- U6 - U13 U14 - U19
- Duration
- 15 min
- Training Set
- Progression
- Number of Players
- 1 - 5 players 6 - 9 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Indoor Pitch