VITEZA SI COORDONARE

Physical 2019
Speed and coordination 10 min
Speed and coordination
Running techniques
Jumps
Running speed
Equipment : bars, cones.
Running techniques + sprint :
Set 8 bars 20 inches apart.
Players run through the course 2 by 2
following the trainer's instructions :
each
pass is followed by a 10 yard sprint.
Instructions for the different round :
- one step between bars : very quick
- 2 steps (RF + LF) between bars : very
quick
- standing jumps between bars
- standing jumps with high knee
changing foot each step
- lateral run : 2 quick step between bars
- hopping right foot
- hopping left foot
Physical 2001
Speed 10 min
Speed
running speed
Equipment: cones, decameter.
Speed tests:
Speed: 40 meters timed.
Going back and forth speed: 4x10m
timed.
One attempt on each course.
Keeping track of times to compare them
to previous tests.

Physical 2003
Speed 10 min
Speed
running speed
Gestural speed
Equipment: balls, cones.
Sprinting and shooting:
2 goals face to face (26 yards) with
keepers.
A passes the ball to B and B passes the
ball to A.
After their pass, A and B sprint to
receive the ball from their teammate and
shoot at the goal (First time shot).
One point for the player whom's ball
gets in the net first. After the shot, A
goes to B and B goes to A.
Variations:
- passing in front of oneself and
sprinting diagonally (diagram)
- passing diagonally and sprinting
straight ahead

Physical 2004
Speed 10 min
Speed
reacting to a sonorous signal
Running speed
Equipment: cones, pinnies (2 colors).
Sprint duel:
Races per 2 players. 6 and 8-yard
spaces between lines 1, 2, and 3.
At the sonorous signal, both players
complete the following course
(determined by 3 lines) as fast as
possible:
sprinting from 1 to 2; running backward
from 2 to 1 then sprinting up to the line
3.
1 point for the team per duel won. A
duel at a time (no relay).
Variations:
- start standing up
- start sitting down
- start laying down

Physical 2012
Coordination 10 min
Coordination
Speed agility
Equipment: cones, sticks.
Coordination course:
Starting every 3 seconds, players run
through the course (see diagram)
respecting the following instructions.
Course instructions:
A: running through sticks without
touching them
B: 3xs hopping on right foot; 3xs
hopping on left foot
C: running backward
D: stepping on the right and on the left
of the bars (never between them)
E: between bars going forward
F: shuffle between bars going
backward
Physical 2007
Speed 10 min
Speed
Vivacity
Speed agility
Speed
Equipment: balls, cones, pinnies (2
colors).
Duel for the ball:
Have 2 teams of players. 5 yards
spaces between cones.
At the sonorous signal, players sprint
touching each cone of the slalom with
their hand: the first player who arrives
shoots the ball.
1 point given to the team per shot and
1
bonus point per goal scored.
Variations:
- start standing up
- start sitting down
- start laying down

Physical 2010
Speed 10 min
Speed
Reaction speed
Equipment: sticks.
Reaction speed:
Groups of 2 players then 3 players.
Two players are 3 yards away from
each other each holding a stick.
At the signal, they release one's stick
and catching teammate's stick before it
falls.
Same game with 3 players.
Variations:
- at the sonorous signal (Go!)
- Visual signal: at the start of a
determined player and in the way he
chose
Physical 2014
Coordination 10 min
Coordination
Running techniques
Agility
Jumps
Running sideways
Equipment : none.
Running techniques :
Two or three lines of players one
behind
another.
The trainer runs with the players and
gives instructions to alternate the
running techniques.
Running techniques :
- high knees ; heel-butt touches
-shuffle (forwards; backwards)
-criss-cross (forwards; backwards)
- running backwards, forwards, and
backwards, etc.
- hopping on right and left feet (forward;
backwards)
-roll-over ; flexion ; extension
- etc.

Physical 2013
Coordination 10 min
Coordination
Speed agility
Frequence
Equipment: cones or bars.
Agility exercise:
First exercise: two lines (lines or bars)
parallel, 20 inches from each other:
Alternating left foot step and right foot
step outside the lines, and left foot step
and right foot step inside the lines (see
diagram)
Second exercise: using the outside
field
line or bars:
Alternating left foot step and right foot
step inside the field, and left foot step
and right foot step outside the field (see
diagram)
Instructions:
- vivacity
- dynamism
Physical 2002
Speed 10 min
Speed
Reaction speed
Running speed
Equipment: balls, cones, pinnies (2
colors).
Duel for the ball :
Races per 2 players. 5 yards space
between cones.
At the sonorous signal, players sprint,
going around the cones of the slalom:
the first player arriving to the ball shoots.
1 point for the team per shot and one
bonus point per goal scored.
One duel at a time (no relay).
Variations:
- start standing up
- start sitting down
- start laying down

Physical 2017
Speed and coordination 10 min
Speed and coordination
Speed agility
Vivacity
Speed
Coordination
Equipment: none.
Slalom races:
Groups of 5 or 6 players.
Two Variations (see diagram):
In red: players jog slowly one after one
leaving a 2 or 3 yards space between
them.
At the sonorous signal, the last player
(E) slaloms as fast as possible through
players and goes in front of A.
At the second signal, D does the same;
etc.
In blue: same principle as before but
players jog backward.
At the first sonorous signal, A slaloms
backward as fast as possible through
players and goes behind E; etc.

Physical 2005
Speed 10 min
Speed
changing speed
Equipment: balls, cones, pinnies (2
colors).
Race - Relays:
Making 2 teams. 5 yards spaces
between lines of cones. At the sonorous
signal, the first player of each team gets
the ball placed on the second line and
brings it back to the first line;
then they run to get the ball placed on
the third line and bring it back to the
hands of the next player.
This player brings the ball back to the
second line then comes back to get the
ball placed on the first line and brings it
back to the third line.
They run back to give the relay to the
third player tagging him in the hand, act.
Alternatively, players bring back or
replace the balls.
The first team to finish wins. Do several
rounds.

Physical 2015
Coordination 10 min
Coordination
Agility
Vivacity
Fake
Equipment: pinnies (1 color).
Agility and vivacity:
Have groups of 2 players.
Each player has a pennie placed on the
back (half in the short).
Duel: trying to take opponent's pennie
while keeping one's own pennie. One
point scored each time a player takes
the pinnie.
1 minute games. Changing opponent
regularly.
Variation:
- no pennie: to score, touching one of
the opponent's feet

Physical 2006
Speed 10 min
Speed
Reaction speed
Running speed
Equipment: cones.
Elimination race:
All the players are inside of a 6-yard
diameter circle.
Cones are 10 yards away around the
circle. There are 2 cones less than there
are players.
At the sonorous signal, players run up to
a cone and stop at the cone.
The 2 players who are not at a cone are
eliminated.
Start again taking away 2 more cones,
etc. The players remaining at the end
win.
Do several rounds.
Variations:
- players jog in the circle
- players move on all four in the circle
- players crawl in the circle

Technical 3091
One touch play 7 min
One touch play
One touch pass
Focusing on the quality of the passes
(weight + accuracy) and on the
advantages of the 1 touch play :
- winning time
- beating the opponent
- accelerating the play
Equipment : balls.
One touch give-and-go :
Groups of 4 players. One ball per group.
One touch give-and-go : players are
limited to one touch.
The player passes the ball and runs
behind the last player of the opposite
line.
Instructions :
- keep the ball on the ground
- using right and left foot

Physical 2016
Coordination 10 min
Coordination
Agility
Frequency
Equipment: cones or bars.
Agility exercises:
Bars (or cones) are placed on the field
(about 20 inches between cones or
bars).
Race instructions:
- 2 steps (1 right foot and 1 left foot)
between cones
- going forward 2 cones then stepping
back one cone; going forward 2 cones
then stepping back one cone; etc.
Variations:
First exercise: player faces the course
Second exercise: player moves laterally

Physical 2011
Speed 10 min
Speed
running speed
Gestural speed
Equipment: balls, cones.
Sprint and shot:
2 goals are 26 yards away from each
other. Have 2 teams.
A passes the ball through a small goal
(2 yards) then sprints to get it back and
shoot in the opposite goal.
B does the same at the other side.
One point for the player whom's ball
gets in the goal first. After the shot, A
goes behind blues and B behind reds.
Variations:
- shooting right foot
- shooting left foot

Physical 2012
Coordination 10 min
Coordination
Speed agility
Equipment: cones, sticks.
Coordination course:
Starting every 3 seconds, players run
through the course (see diagram)
respecting the following instructions.
Course instructions:
A: running through sticks without
touching them
B: 3xs hopping on right foot; 3xs
hopping on left foot
C: running backward
D: stepping on the right and on the left
of the bars (never between them)
E: between bars going forward
F: shuffle between bars going backward

Physical 2020
Speed and coordination 10 min
Speed and coordination
Running speed
Speed agility
Equipment : bars, cones, pinnies (2
colors).
Relay race :
Making 2 teams. Races.
The player, holding a ball in his hands,
runs through the course as fast as
possible following the instructions then
gives the ball to the next player. This
player does the same. And on and on
until every player has done it.
Doing several rounds.
Variations :
- shuffle between bars then standing
jumps over each cone + shuffle

between
bars then sprint up to the teammate
- same running backward then sprint up
to the teammate