Soccer Exercise
Various Starts + Sprint and Dribbling with Shot on Goal
- Age U6 - U13, U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
A cone course with a total of 4 cones (I-IV) is set up in front of a goal as shown in the diagram. The players line up one behind the other at the fifth cone, the starting cone. A goalkeeper is in the goal. The balls are next to cone IV. No more than 10 players per station.
Procedure
On the coach's or a teammate's signal, the starting player sprints into the cone triangle to cone II. There he switches to running backward to cone I, rounds it, and sprints forward outside the triangle to cone II. There he switches back to running backward to cone III. With a turn, he switches to running forward and sprints to cone IV, where he picks up the ball and does a straight-line dribble at maximum speed toward the goal. At the edge of the penalty area, he finishes the round with a shot on goal. As soon as the player has completed run 3, the next player starts.
Tip
- As soon as the player reaches cone IV, he makes an explosive 90-degree turn and starts a speed dribble. - Close ball control. - The upper body is slightly leaning forward at the start of the dribble. When stopping and pulling the ball back, the body straightens up slightly. - When performing a body feint, the centre of gravity shifts to the right or left, depending on direction, due to the typical sideways angling of the upper body. - Do not lean back. - The arms are bent at the elbow and swing alongside the body in the normal arm motion used when running/walking. - Bend the leg when receiving the ball. - The ball is only touched lightly ("softly"). A feel for the ball must be developed. - Eyes should regularly be lifted from the ball (alternating gaze between ball and forward). - Quick, short movements. - Move on the balls of the feet. - Short ground contact time. - Keep the tempo high. - As many ball touches as possible. - The legs are slightly bent at the knee during execution. - Close ball control (the ball should not be more than 50 cm from the foot). - When shooting, pay attention to shot power and accuracy. - The goal is to train perception, anticipation, reaction, and acceleration combined with match-realistic technique (dribbling, shooting). - 4 cones
Training attributes
Technique
- Technique
- Trapping Dribbling Shot technique/shooting
Condition
- Condition
- Speed of movement with ball 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
- Goalkeeper
- 1 goalkeeper
- Form of Training
- Individual training Group training Team training
- Exercise level
- Intermediate
- Training Location
- Pitch Indoor