Soccer Exercise
Two-Footed Jumps with Rotation
- 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 front of the starting cone, three rings are placed on the ground as shown in the diagram. The players stand one behind the other at the starting cone. No more than 5-8 players per station.
Procedure
The player starts with a short burst to the middle ring, landing in it with both feet simultaneously. Then a two-footed jump with a 180-degree turn in the air into the left ring (1). Forward again back to the first ring (2) and again with a 180-degree turn in the air into the third ring (3). The fourth two-footed jump goes back to the first ring (4) and from there a sprint to the finish cone. As soon as the player sprints out of the ring after the fourth jump, the next player starts.
Tip
- Short ground contact time. - During the jumps, rotate the hips in the air. When the player jumps to the left, the hips turn to the right and he lands in the ring facing the starting ring. When he jumps back to the starting ring, he arrives in the frontal starting position. - The player must not come to a stop in the rings, and the heels must not touch down. - 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. - 3 ring(s), 2 cones
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick anticipation Flexibility 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
- Intermediate
- Training Location
- Indoor Pitch