Specific integrated strength
- 5 markers
- 4 cones
- 1 step
- 1 balance board
- 4 elastics
- Balls
- Playing area: 25x25 meters
- Players : 8
- Duration: 10 minutes
- Series: 2 series of 20 seconds on each station with 1 minute and 20 seconds of passive recovery inbetween series
Summary | Secondary Objectives |
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Technical circuit for strength, stability and equilibrium |
Balance, Coordination skills, General coordination capacities, Special coordination capacities, Proprioceptive informations, Sensory processing, Balance, Endurance, Inside of the foot, Header |
Create four training stations. Create four pairs of players and place them one per station.
- Station 1: Tie an elastic band to the body of one player. Place a step in front of him and 2 meters ahead place a cone where there is the other player with a ball in his hands
- Station 2: A player starts balancing with the left leg on a balance board, with an elastic band tied to his right ankle. 1 meter away from him place a cone where there is the teammate with a ball in his hands
- Station 3: Tie an elastic band to the body of one player, in front of him place four markers in line, spaced 50 cm from eachother. About 2 meters from the last marker place a cone where the teammate stands with a ball
- Station 4: Tie an elastic band to the right ankle of a player that starts next to a marker. Place a cone 1 meter from him, where a player with a ball in his hands waits
- Station 1: The tied player takes a header jumping over the step
- Station 2: The player gives back the ball to the teammate using the internal part of the right foot, while the left leg keeps balance on the balance board
- Station 3: The tied player goes through the small course of 4 markers and once he finishes it, he gives the ball back (First with the inner right and then with the inner left) to the teammate
- Station 4: The player gives the ball back to the teammate with the internal part of the left foot while the right leg is supported on the ground
All players repeat each station twice alternating legs. All players move from one station to the other in clockwise.
- Change the game spaces, the timing and the sequence of exercises based on players' age and skills
- Monitor the proper execution of the exercises, checking the technical execution and the posture of the players
- Encourage players to focus on the exercise
- Correct technical and coordinative executions