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Exercício - Coordination and agility circuit
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Work in pairs: 10 stations:
- One player working another player assisting
- 30 seconds of intensive work and switch the role
- Starting from base positions, side-steps between polls, chest trap, and back pass, quick returning in the base position, and repeating the task.
- Starting from base positions jumping over hurdles and two times back-pass-quick returning in the base position and repeating the task.
- Fast foot-work between 3 pylons in starting and ending pylon back-pass the ball
- Forward-backward movement between polls with ball receiving with tight and back passing with the foot. in starting and ending poll.
- Ball driving between polls with pass and back-pass in starting and ending poll.
- Fast side-steps over mini hurdles with heading in starting and ending poll.
- Side steps over 2 mini hurdles with passing and back-pass in 3 positions (before 1st hurdle, between 1st and 2nd hurdle and after 2nd hurdle)
- First touch passing in both sides of dummies.
- Fast footwork in coordination ring and heading
- Intensive passing between hurdle.
Parâmetros do exercício
| Disciplina do esporte: | Futebol |
| Categoria de idade: | Todos |
| Parte: | Warm-up Main part Motoric part |
| Tipo: | Individual |
| Tempo de exercício: | 1 minute |
| Número de repetições: | 10 times |
| Intervalo: | 60 second |
| Intens.: | 50 - 80 % |
| Tags: | Passes and ball receptions Strength Speed Endurance Functional training Coordination Flexibility Stabilisation |
| Equipamento: | Pylon Ball Marking cone Pole Coordination ladder Hurdle Free kick dummy |
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