Soccer Exercise
Warm-up: Coordination Training
- Age U6 - U13, U14 - U19, Men's / Women's
- Training Set Progression
- Number of Players 1 - 5 players, 6 - 9 players, 10-15 players
Setup
- 10 poles
- 11 hurdles
- 1 coordination ladder
- 3 cones
Procedure
First, the players run 3 rounds casually through the course. Sequence of the course:
- 1: Jump over the pole cross
- 2: Over the hurdles with 2 touches
- 3: Quick, short sidesteps past the angled poles, return as well
- 4: Through the hurdles with 2 touches
- 5: Prescribed exercise through the ladder
- 6: 3 sets of knee lifts over the medium hurdles
- 7: Jumps over the small hurdles and then sideways
Tip
Regularly introduce variations in the jumping hurdles and coordination ladder.
- Coordination ladder: 2 touches forward and sideways, 3 touches forward, first 1 touch left, then 2 touches in the field, then 1 touch right, 2 touches, always heel-toe or knee lift with the right/left foot, 2 touches 2 squares, then 1 back
- Jumping hurdles: with intermediate jump, one-legged takeoff, hold one-legged landing briefly, lateral jumps
Training attributes
Condition
- Condition
- Speed of movement off the ball Basic Endurance GAT Explosiveness
Co-ordination
- Co-Ordination
- Flexibility
Training Organization
- Age
- U6 - U13 U14 - U19 Men's / Women's
- Duration
- 20 min
- Training Set
- Progression
- Number of Players
- 1 - 5 players 6 - 9 players 10-15 players 16-22+ players
- Form of Training
- Individual training
- Exercise level
- Intermediate
- Spatial Behavior
- Half-field
- Training Location
- Pitch