Two-leg jumps in the hat square + sprint
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
Construction of a starting and a finishing cone as well as a cone square with connecting rods. The players line up at the starting cone. There shouldn't be more than 5-8 players per station.
Procedure
The player jumps into the square and makes two leg jumps (diagonal jumps) one after the other in the direction of the individual cones (1-4). After the last jump, he runs forward out of the square and sprints linearly to the finishing cones. As soon as the player sprints out of the square, the next player starts immediately.
Tip
- Short contact with the ground. - The movement in the square should only be on the footpads. - The sprint is started in step position on the footpads. At the beginning, the upper body is bent far forward, the center of gravity is at waist level, the view goes down. After applying pressure on the footpads, the upper body is gradually raised, the gaze rises and the cadence increases. The arms are actively moved alternately with the leg movement (the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the footpads, the entire foot is rolled (heel-> sole-> footpad), the upper body is upright and calm, the step frequency increases to the maximum. - 4 sticks, 6 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
- Indoor Pitch