Intermediate requirement (youth teams under 15 years of age and adult teams)
Key
Cone
Attacking player
Defense player
Small gym mat
Ball box
Small vaulting box
Coordination ladder
Equipment required:
- 1 coordination ladder
- 2 small vaulting boxes
- 8 cones
- 4 small gym mats
- ball box with sufficient number of handballs
TU 1-1 Warm-up/Stretching (10/10)
Course:
- The players crisscross the court.
- One player has a ball and decides which move all players should do next (hopping, running backward, jumping with one foot, sit-ups, push-ups...).
- Afterwards he passes the ball to another player who now also may choose a move.
Subsequently, the players perform stretching exercises together; one player chooses an exercise which the other players must do as well.
TU 1-2 Coordination run (10/20)
Basic course:
- Each player should run through the course 3 times in a row with an intensity of 60 to 80%.
- Afterwards, the players may take a short break before they do the course 3 more times in a row, but now with an intensity of 100% during the individual exercises.
Course:
-
starts and runs through the coordination ladder with two footsteps per interspace (left and right foot) (A).
- At the end of the coordination ladder,
sprints to the cone (B).
-
stands on the small vaulting box with two feet (C), jumps off straight with two feet, dynamically runs to the right and around the cone (D), and finally sprints to the next cone (E).
- Afterwards, the players repeat the course at the next small vaulting box (F, G, and H), but now they should run to the left once they have landed (G).
-
jumps with one foot (with the left foot in the example) to the left and to the right alternately using a line on the gym floor (1st course with his left foot, 2nd course with his right foot, 3rd course with both feet) (J).
- As soon as he has finished,
lines up again and repeats the course (K).
-
starts the same course a bit delayed; and so on.
TU 1-3 Ball familiarization (10/30)
Course:
-
makes a dynamic piston movement forward and passes the ball to
, who also makes a piston movement (A);
makes a dynamic piston movement forward towards the cone and passes the ball to
, who also makes a piston movement (B); and so on (C and D).
- After the dynamic piston movement,
moves backward diagonally to the right and lines up behind
(E); and so on.
Variants:
-
and
each have a ball and start the course in parallel.
- They pass the ball to the left.
Make sure the players perform the piston movement in a dynamic manner.
They should play normal passes; underarm passes are not allowed. The players should rotate their trunk and do a shooting feint when passing the ball.
TU 1-4 Offense/Team (10/40)
Course:
-
starts from the wing position and runs a curve around the cone (A), approaches the goal, and passes the ball into the running path of
(B).
-
does a dynamic piston movement towards the left side of the cone and passes the ball into the running path of
