Soccer Exercise
Two-Footed Jumps Over a Pole with Subsequent Sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Set up a start and a finish cone. In between, two poles are placed lengthwise. The players line up at the starting cone. No more than 5-8 players per station.
Procedure
The player starts at the starting cone and jumps two-footed in a zigzag over the pole. He moves only on the balls of the feet throughout. Immediately after the last jump, the player sprints to the finish cone.
Tip
- When sprinting, 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 pushing off powerfully through the balls of the feet, the upper body gradually straightens, eyes lift, and stride frequency increases. The arms move in alternation with the legs (right leg forward, left arm 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 the foot), the upper body is upright and still, stride frequency increases to maximum. - Short ground contact time. - 2 pole(s), 2 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Strength training
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