Soccer Exercise
Two-Footed Jumps Over Poles + Quick Feet + 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 hurdle stations are set up. The players line up at the starting cone. No more than 5-8 players per station.
Procedure
The player sprints to the first hurdle station and jumps two-footed over the hurdles (one ground contact between hurdles). Then he sprints to the second hurdle station, where he does quick feet (two ground contacts between hurdles). He finishes with a sprint to the finish cone. As soon as the player has jumped two-footed over the first hurdle, the next player starts.
Tip
- Quick feet: short, fast movements on the balls of the feet (not on the whole foot). The heels must not touch the ground; legs/arms are bent and swing according to the natural running counter-movement (right arm/left foot). The upper body leans forward. Short ground contact time, maximum speed. - 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 cones, 6 hurdle(s)
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
- 15 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