Motor circuit training to train speed development
Goal
Equipment
- 6 cones
- 8 markers
- 10 poles
Preparation
- Playing area: 35x20 meters
- Players: 18
- Duration: 15 minutes
- Series: 3 series per player
| Summary | Secondary Objectives |
|---|---|
|
A circuit used during preparation to train speed and resistance |
Endurance, Coordination, Agility, Run, Proprioceptive informations, Quickness, Speed |
Organization
Place the material as shown in the picture inside a 35x20 meters area. The markers will be placed 5 meters spaced, while the poles will be placed along the ground 50 cms spaced. Players go in line behind one of the yellow cones that represent the starting point.
Description
On coach signal:
- A sprints towards the blue central marker
- A performs a sideways high knee raises towards the yellow marker
- A sprints towards the red marker
- A goes running towards the blue central marker
- A with a sideways high knee raises goes to the green marker
- A sprints towards the red marker
- A sprints towards the yellow cone that represents the starting point
- A surrounds the orange cone and goes to A1 light running
- A faces the poles with a frontal high knee raises
- A surrounds the orange cone and goes to A2, where the exercise has been developed with the same modalities indicated
The exercise is continuous. The successive player starts when the previous player starts from the initial rhombus made of 4 markers.
Variations
- The coach can choose the agility activity that is developed through the cones and through the poles.
Coaching Points
- The exercise is developed at the maximum intensity
- The exercise can also be developed during the season, dividing the team into two groups that start from opposite yellow cones
- Pay attention to recovery times and to the interval between the player that starts the exercise and the successive one.
Difficulty:
Typology:
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