Preparation for Muscle Strengthening With Natural Load Circuit Training
- 12 hoops
- markers
- 1 bench
- 12 low hurdles
- 6 cones
- 5 stakes
- Playing Area: 40x40 meters
- Players: 18
- Running time: 15 minutes
- Series number: 4 times to 3 minutes interspersed with 1 minute for passive recovery
Summary | Secondary Objectives |
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This soccer-specific course allows to work on strength and coordination parameters |
Aerobic capacity, Aerobic power, Strength, Quickness |
With the available material create the course as in the next picture. Players begin by starting position on yellow right cone and then carry out the exercise in an anti-clockwise direction.
- Players start standing up on the bench, they jump down using the training effect of pliometric response of bounce
- Before facing the hoops, perform an inverted rims
- Hoops should be addressed with monopodalic alternated backers to develop the speed of reaction after the ground contact
- At the end of the circles there are the stakes to face with sides slipping. Poles can be placed oblique and crossed to accentuate the lateral displacements
- Carrying on there are mini hurdles and high mini hurdles, low hurdles must be jumped up at maximum speed while the high ones must be overcome groveling
- The following low hurdles need to be addressed in high knee raises
- After the high knee raises pass the cones with changes of direction
- Finally, face the mini hurdles with elongated steps and then hit with the head the ball launched by the coach trying to steer it towards the goal
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Phase of exercise
- Any variation in the distances and positioning of materials can be considered a variant
- Remove low hurdles placed in the middle of the high mini hurdles to overcome groveling
- Insert a goalkeeper who tries to fend off the final head shot
- In small players mistakes will be major, try to urge them and shoot them down
- Monitor the execution time of the series providing adequate recovery time
- This exercise can be a great warm up for the whole team