Warm-up - Running gaits and quickness
Goal
Equipment
- 8 markers
Preparation
- Playing Area: 15x5 meters / 16x5 yds
- Players: 10
- Duration: 4 minutes
- Series: 7
| Summary | Secondary Objectives |
|---|---|
|
Activation exercise useful for increasing players' cardiovascular and muscular activity |
Prevention, Joint mobility |
Organization
Create a straight line by placing four markers. The distance from the starting marker to marker A is 4 meters/yards, from marker A to marker B is 2 meters/yards, and from marker B to marker C is 8 meters/9 yards. Form another straight line identical to the one just described. Divide the players into two groups of 5 members. The groups start from their respective starting markers.
Description
- At the coach's start signal, the first two players in both groups start off by performing a gait with high knees to the marker A
- From the marker A to the marker B they perform a slow jog
- From the marker B to the marker C they perform a sprint at maximum speed
- Both players return to the back of their group
- Each set the players perform a different gait:
- 1st series high-knee skip
- 2nd series low-knee skip
- 3rd series skip only with right leg
- 4th series skip only with left leg
- 5th series running kickbacks
- 6th series forward kick running
- 7th series double-impulse skip
Coaching Points
- Warm-up useful to activate players psychologically and physically
- Preparation for the technical gestures they will find again in training or in the game
- Warm-up exercise useful to increase cardiovascular and muscular activity
- The exercise serves to put the player in the best condition to face the following activities (training, game)
Difficulty:
Typology:
Age groups:
