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 given distance (800 m) by 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 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).

One participant is in the forearm support position, the other participant is in the push-up position to the side of their partner at torso height (body view of the participants corresponds to the letter "T"). The trainee in the push-up position places their feet on their partner's back and lowers their upper body by bending and stretching their arms (push-up), while the trainee in the forearm support maintains a stable position.

Attention:
Tense your core, do not let your pelvis sag (applies to both participants); during the push-ups, bend your elbows approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Lower the knees (feet vertically in the air); barely bend the arms (lower the upper body less); support the arms on a raised surface.

Harden:
Additional weight (on the back).

1 Raised base (e.g. 1-2 vaulting box elements incl. top section) ► Make the exercise easier (position)

1 Weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Exercise description:
One participant is in the forearm support position, the other participant is in the push-up position to the side of their partner at torso height (body view of the participants corresponds to the letter "T"). The trainee in the push-up position places their hands on their partner's back and lowers their upper body by bending and stretching their arms (push-up), while the trainee in the forearm support maintains a stable position.

Attention: Tense the torso, do not let the pelvis sag (applies to both participants); elbows bent at an angle of approx. 45° from the upper body during the push-ups ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten: Lower the knees (feet vertically in the air); barely bend the arms (lower the upper body less).

Harden: Additional weight (on your back); support your feet on a raised surface.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 raised base (e.g. 1-2 vaulting box elements incl. top section) ► Make the exercise more difficult (position)

Push-up position, legs (shins) placed on the exercise ball, arms bent and stretched (upper body lowered and raised).

Attention:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders fixed and pulled down towards the hips. To prevent the ball from rolling away, you can lean it against a wall.

Lighten:
Support yourself in place (without bending and stretching your arms); lower your upper body less; bring the exercise ball closer to your hips.

Harden:
Additional weight (on the shoulders); unstable support for the arms.

Variation:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 exercise ball

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Push-up position with your feet on the seat of the chair, bend and stretch your arms (lower and raise your upper body).

Caution:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders fixed and pulled down towards the hips.

1 (office) chair

Push-up position with your feet on a raised surface, bend and stretch your arms (lower and raise your upper body).

Attention:
No hollow back, elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms), shoulders fixed and pulled down towards the hips.

Lighten:
Support yourself in place (without bending and stretching your arms); lower your upper body less; place a lower support or legs on the floor.

Harden:
Additional weight (on the shoulders); unstable support for the arms.

Variation:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 raised surface (e.g. indoor: long bench, vaulting box element; outdoor: tyre, wall)

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Push-up position, feet on the floor (tiptoe position), arms support the upper body on the edge of the top of the Swedish box, bend and stretch the arms (lower and raise the upper body).

Attention:
No hollow back, tense torso, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pulled down towards the hips.

Lighten:
Support in place (without bending and stretching the arms); more box elements (more upright position).

Harden:
Less box elements (lower position); additional weight (on the back); swap the position of the arms/legs; unstable support for the legs.

3-4 vaulting box elements (incl. upper part)

1-2 additional box elements ► to make the exercise easier

1 weight waistcoat ► to make the exercise more difficult (additional weight)
1 weight disc/sandbag ► to make the exercise more difficult (additional weight) - if the position allows
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)

Push-up position, arms support the upper body on the exercise ball, bend and stretch arms (lower and raise upper body).

Attention:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pulled down towards the hips. To prevent the ball from rolling away, you can lean it against a wall.

Lighten:
Support yourself in place (without bending and stretching your arms); lower your upper body less.

Harden:
Lift one leg off the floor when lowering your upper body; additional weight (on your shoulders); unstable support for your legs.

1 exercise ball

1 weight vest/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)

Push-up position, feet on the floor (tiptoe position), arms support the upper body on the edge of the chair, bend and stretch the arms (lower and raise the upper body).

Attention:
No hollow back, tense torso, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pulled down towards the hips.

1 (office) chair

Kneeling position with upper body leaning forwards, arms supporting the upper body on the edge of the chair, bend and stretch arms (lower and raise upper body).

1 (office) chair

Push-up position with your hands on a raised surface, bend and stretch your arms (lower and raise your upper body).

Attention:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pulled down towards the hips.

Lighten:
Support in place (without bending and stretching the arms); lower the upper body less; higher base.

Harden:
Additional weight (on the shoulders); hands placed on the floor; unstable support for the legs.

Variation:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 raised surface (e.g. indoor: long bench, vaulting box element; outdoor: tyre, wall)

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Bend and stretch your arms in the push-up position (lower and raise your upper body). In the deep push-up position, the elbows are at the side of the body (no outward movement of the elbows).

Attention:
No hollow back and the elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms). The shoulders are fixed and pulled down towards the hips.

Lighten:
Place your knees on the floor (feet held high); lower your upper body less (arms barely bent); support your arms on a raised surface.

Harden:
Additional weight (on your back); place your legs on a raised surface; unstable surface for your arms and/or legs; try out push-up variations (e.g. clapping your hands).: clap your hands, one-arm, "crab", "spartan", "superman", "leg flag", "aztec" or "shaolin" push-ups).

Variant:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 weight vest/weight disc/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable base)
1 raised base ► Make the exercise easier or more difficult (position)

Push-up position with your feet on the bars and your hands gripping the bar, bend and stretch your arms (lower and raise your upper body). In the deep push-up position, the elbows are at the side of the body (no outward movement of the elbows).

Attention:
No hollow back, the shoulders are fixed and pulled down towards the hips.

Lighten:
Lower your upper body less (hardly bend your arms); normal push-ups on the floor (possibly even place your knees on the floor (feet held high). Standing upright, lean forwards and support your upper body with your hands on the bars with your arms outstretched, then bend and stretch your arms (bring your chest to the bar and back to the starting position).

Harden:
Additional weight (on your back).

1 weight vest/weight disc/sandbag/fighting backpack ► to make the exercise more difficult (additional weight)