Aim:
With the leg extended and the foot active, the knee of the free leg is lifted up to a flexion angle of 90° for the hip and knee joints.

Focus:
The aim is to maintain the right speed between the two supports. The idea is that the foot of the free leg draws circles that simulate the frontal cyclical movement of running.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Target:
Skipping with high knees. After 10 metres, a transition to running is made. The aim is to increase the speed and stride length without changing the body position and leg movement.

Focus:
The shoulders are kept in the correct position and the circular movement of the legs is maintained. Avoid a backward cycle while running.

5 key points - running ABC

1. Keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Target:
Skipping with the knees extended upwards (hip and knee flexion ~90°).

Focus:
The core stability must be maintained when lifting the knees to avoid finding yourself in a seated position in which the shoulders are behind the vertical projection of the body's centre of gravity.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Aim:
Starting from a one-legged stance with the knee at a 90° angle, the leg position should be changed as quickly as possible three times in succession. Try to stop after each movement and keep your balance. After the third execution, there should be a direct transition to running.

Focus:
The idea is to change as quickly as possible. To achieve this, remember to move one leg down as quickly as possible and the other leg up at the same time. The basic idea is to make contact with the ground as quickly as possible. The position of the upper body is maintained during the transition.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Objective:
Starting from a one-legged stance with the knee at a 90° angle, reverse the position of the leg as quickly as possible three times in succession, trying to stop and maintain balance after each movement.

Focus:
The idea is to change position as quickly as possible. To achieve this, it is important to remember to lower one leg as quickly as possible while raising the other leg. The main idea is to make contact with the ground as quickly as possible.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When touching the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Each group has a bingo card at the starting point. At the turning point there are corresponding number cards (numbers face down). The runners each pick up a number card (it is not possible to swap) and bring it to the group. The number card is placed on the corresponding field of the bingo card at the starting point. Which group is the first to have a complete row (horizontally, vertically or diagonally)?

Per group:
1 bingo card (5x5)
25 number cards

A large rectangle laid out with marker cones serves as a circuit. A set of memory cards is laid out in each corner. A group positions itself in each corner. At the start of the game, each group may reveal two cards from their set. If they match, two more may be revealed. Otherwise, the whole group has to run a lap around all the marker cones. Which team is the first to find all the pairs?

Variant:
Specify the type of movement (e.g. forwards, backwards, hopping on one leg, crab-walking, etc.).

4 sets of memory cards
4 marker cones

Start at the point where the two triangles meet in small groups. One group runs easily in the small triangle, the other group runs faster in the large triangle. The aim is to reach the corner where the triangles meet at the same time. After three laps, there is a smooth change to another control/triangle. The sports director determines 3 rounds of approx. 6-7 minutes each.

Track: In the form of two triangles of different sizes that touch in a corner

Intensity level: 3 (medium)

Max. speed: 80-90%

Rule of speech: speak in complete sentences

Note: the exercise form is suitable for changes in tempo and intensity

Variation:
Change posts/triangles after just one or two rounds or change the size of the triangles regularly.

5 marking cones/caps

Cover a given distance (1000 m/1 km) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predetermined route with markings

Cover a given distance (100 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

2 marking cones/caps/colouring sticks

Cover a given distance (1600 m/1.6 km/1 mile) running/racing.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (200 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

2 marking cones/caps/colouring sticks

Cover a given distance (between 25-100 metres) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

Variation:
Change gait (e.g. backwards, on all fours, crawling, etc.).

2 marking cones/caps/colouring sticks

Cover a given distance (300 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (400 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (600 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (800 m) walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a distance by walking (longer distance) or running (shorter distance).

Lighten:
Lower speed.

Harden:
Higher speed.

No material required

The running ladder is used for coordination and speed-strength training and improves running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ladder should be familiarised with by means of various exercises in smaller groups. It is advisable to keep the upper body, especially the head, upright during all exercises. The exercises should be performed with concentration and in a rested state. You should start with slow and technically clean movements before increasing the speed.

• Left foot field 1 - Right foot field 2 - Left foot field 3 - Right foot field 4
• Left foot field 1 - Right foot field 1 - Left foot field 2 - Right foot field 2 (next run right foot first)
• Left foot/right foot field 1 - Spreading step (jump) Left foot/right foot outside the ladder between fields 1 and 2 - Left foot/right foot field 2
• Spreading step Left foot/right foot outside the ladder field 1 - in the jump Step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Spreading step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Front to the side: Right foot square 1 - Left foot square 1 - Right foot square 2 - Left foot square 2 (next run: front other side/left foot ahead)
• Front to side: Right foot square 1 - Left foot square 1 - Right foot outside square 1 (forwards/backwards)- Left foot outside square 1 - Right foot square 2 - Left foot square 2 (next run: other side, i.e.h. forwards / backwards)
• Knee lever up: Knee right lift foot right field 1 - foot left outside of ladder field 1 - knee right lift foot right field 2 - foot left outside of ladder field 2
• Foot left field 1 - foot right field 1 - foot left outside of field 2 - foot right field 2 - foot left field 2 - foot right outside of field 3 - foot left field 3 - foot right field 3
• 2 fields forwards, 1 field backwards: Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 3 - Foot left field 3 - Foot right field 2 - Foot left field 2 (next run Foot left ahead)
  
• Further exercises/variants under: soccerdrills

Variant:
After the coordination ladder, the participants perform a few double jumps before completing a short sprint. They then rejoin the group.

Per group:
2 running ladders

3 hurdles or 6 colouring sticks and 3 ropes ►Variant

The running ladder is used for coordination and speed-strength training and improves running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ladder should be familiarised with using various exercises in smaller groups. It is advisable to keep the upper body, especially the head, upright during all exercises. The exercises should be performed with concentration and in a rested state. You should start with slow and technically clean movements before increasing the speed.

Exercise selection (complete each exercise 2-4 times):

• Left foot field 1 - Right foot field 2 - Left foot field 3 - Right foot field 4
• Left foot field 1 - Right foot field 1 - Left foot field 2 - Right foot field 2 (next run right foot first)
• Left foot/right foot field 1 - Spreading step (jump) left foot/right foot outside the ladder between fields 1 and 2 - Left foot/right foot field 2
• Spreading step left foot/right foot outside the ladder field 1 - in jump Step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Spreading step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Front to the side: Right foot square 1 - Left foot square 1 - Right foot square 2 - Left foot square 2 (next run: front other side/left foot ahead)
• Front to side: Right foot square 1 - Left foot square 1 - Right foot outside square 1 (forwards/backwards)- Left foot outside square 1 - Right foot square 2 - Left foot square 2 (next run: other side, i.e.h. forwards / backwards)
• Knee lever up: Knee right lift foot right field 1 - foot left outside of ladder field 1 - knee right lift foot right field 2 - foot left outside of ladder field 2
• Foot left field 1 - foot right field 1 - foot left outside of field 2 - foot right field 2 - foot left field 2 - foot right outside of field 3 - foot left field 3 - foot right field 3
• 2 fields forwards, 1 field backwards: Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 3 - Foot left field 3 - Foot right field 2 - Foot left field 2 (next run Foot left ahead)

• Further exercises/variants under: http://www.soccerdrills.de/pdf/koordi.pdf

Variant:
After the coordination ladder, the participants perform a few double jumps before completing a short sprint. They then rejoin the group.

Per group:
2 running ladders

Variation of the exercise:
1 marking cone/cone/painting stick
3 hurdles
or
6 painting sticks with 3 ropes

Approach at a 45 degree angle to the vaulting box, one-legged jump with the leg facing away from the box, the hand facing the box rests on the vaulting box, the swinging leg is guided straight up over the box, the jumping leg follows its movement, landing in a sitting position on the vaulting box, pushing off with both arms to stand upright.

Variant:
Change the position of the landing on the vaulting box (in the centre or on the far edge).

1 vibratory box
2 soft mats (small)

Post setup:
Place two soft mats behind a vibratory box.

Approach at a 45 degree angle to the vaulting box, one-legged jump with the leg facing away from the box, the hand facing the box supports itself on the vaulting box, the swinging leg is guided straight up over the box, the jumping leg follows its movement, push off from the vaulting box with both hands to land in an upright position behind the vaulting box.

Variant:
Exercise performed over a horizontal bar. A soft mat is leant against the horizontal bar for safety (►indoor version).

1 vaulting box ► indoor version
1-2 soft mats (small) ► indoor version

1 horizontal bar ► variation of the exercise

Indoor set-up:
Place two soft mats behind a vaulting box.

Variation: place a small soft mat on the horizontal bar.

outdoor:
Obstacle to jump over (wall or pole/fence).

A team transports game ribbons (or balls) from one side of the pitch to the other. The sports director can specify the method of transport (e.g. pinch the ribbon between the knees, pinch the ribbon between the feet and move by hopping). Only one ribbon may be carried per run. This team defines the time available for the other team to score points. As soon as all the game ribbons have been transported to the other side, the run ends and the teams swap roles. There are various ways to collect points:

Throwing task:

• Hitting a basketball hoop from outside the trapeze
• Throwing a Frisbee from a long bench
• Throwing tennis balls into a box

Strength exercise:

• 10 push-ups, 10 trunk bends and 10 stretch jumps = 1 point
• 50 x rope jumps = 1 point

Course:

• Complete obstacle course. 1 lap = 1 point
• Complete the running lap. 1 lap = 1 point

x game ribbons (or balls)

Half of the participants line up in the centre of a square equipped with a rope (jumpers). The remaining participants spread out evenly in the corners of the running lap (runners). At a signal from the sports director, the first runner starts to the next corner, where he sends the second runner onto the course with a handshake. He in turn joins the waiting group at the back. The runners run until each participant is back at the starting point, thereby setting the time available for the rope jumpers in the centre of the square. From the start command, the jumpers in the centre count their jumps. They collect points for their team for each revolution of the rope (e.g. 20 jumps = 1 point).
Which team scores more points in their round?

For half of the participants:
1 skipping rope
4 cones

Half of the participants line up in the centre of a square in two columns of one, facing each other and equipped with a ball (passers). The remaining participants spread out evenly in the corners of the running circle (runners). At a signal from the sports director, the first runner starts to the next corner, where he sends the second runner onto the track with a handshake. He in turn joins the waiting group at the back. The runners run until each participant is back at the starting point, thereby setting the time available for the passers in the centre of the square. From the start command, the foremost passer in the column passes the ball to the player on the opposite side. After the pass, he runs to the other side and stands behind the waiting group. Each complete pass by foot or hand (the sports director may define rules such as Ground pass or receiving the ball between two specific lines) scores one point. Which team scores more points during their pass?

Variant I:
Define different ways of transporting the ball for the group in the centre (instead of passes):

• Ball (e.g. medicine ball or gym ball) medicine ball or gymnastics ball) in a high hold
• Transport the ball on your thighs in a four-footed gait
• Tuck the ball between your feet and bounce

Variant II:
The runners carry/lead a ball and pass it to the next runner in the corner:

• Bounce the ball
• Dribble the ball with their feet
• Roll the ball with their hands

1 ball (football, volleyball, basketball or handball)
4 cones
1 medicine or exercise ball
1 additional ball