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 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

One ribbon per team is attached to the bottom rung of the wall bars. The first participant in the group runs to the rung, removes the ribbon and attaches it one rung higher. He then takes over from the next runner, who in turn attaches the ribbon higher up. Which group attaches the ribbon to the top rung first?

Variant:
Hanging the ribbon from the bottom to the top and back to the starting position)?

For each group:
1 play bar
1 wall bars

Feedback from the participants regarding their own running style and observations of the different running styles of their team-mates: most common mistakes and corresponding corrections.

Short repetition of the key points on running style by the sports director:
A light and relaxed running style is very important and prevents postural damage. When running, the torso is always upright and slightly bent forwards. This stabilises the running movement, which requires good core muscles. The arms are bent and the hands are slightly open. The shoulders and neck should be relaxed and not actively involved in the movement.

A basic distinction is made between 3 running styles: Heel, midfoot and ball of the foot runners. In addition, a distinction can be made between three foot strike phases: normal pronation, overpronation or supination.

Once again, the sports director should emphasise the importance of footwear; when buying shoes, please note:

• Heel stability. The shoe must fit very well at the heel and must not slip.
• Toe freedom must be guaranteed. If in doubt, buy the shoe half a size larger.
• When buying new running shoes, take your old shoes with you for comparison and seek advice from a specialist.

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 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 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, 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 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)

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 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)

In the push-up position, bend and stretch your arms (lower and raise your upper body), resting your arms on the balls of your fists. In the deep push-up position, the elbows are at the side of the body (no outward movement of the elbows).

Attention:
Do not have a hollow back and bend the elbows 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.

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)

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)

Both participants in a push-up position with their heads facing each other and approximately one arm's length apart. Bend and stretch your arms (lower and raise your upper body), whenever the upper body is raised, the participants reach a hand across the back. Switch sides/hands after each repetition.

Attention:
Actively tense your core (do not let your hips sag). The elbow position is not at shoulder height but slightly closer to the upper body ("A" shape with the arms). Shoulders are fixed and pressed down towards the hips.

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

Harden:
Additional weight (on the back); raised base for the legs.

Per participant:
1 weight vest/weight disc/sandbag ► making the exercise more difficult (additional weight)
1 raised base ► making the exercise more difficult (position)