Aufwärmprogramm-Generator für Fußball

Auch genannt: Seitwärtslaufen

alle · 2 Reihen

Sideways down the channel, low, feet never cross; face the same way out and back.

0:10 · 0:10 · 0:10

Torhüter: 1 outfield

1. Push off the outside foot
2. Hips low, chest up

Coaching-Punkte: Feet never cross

Übergang · 1 Min

Auch genannt: outside of the foot to the hand · heel to same-side hand · outside flicks

alle · 2 Reihen

Jogging, flick the outside of the foot up to the same-side hand behind the body.

0:10 · 0:10 · 0:10

Torhüter: 1 outfield

1. Knee turns in slightly, hand reaches back
2. Alternate legs

Coaching-Punkte: Outside of the foot, not the shin

Übergang · 1 Min

Auch genannt: inside of the foot to the hand · heel to opposite hand · inside flicks

alle · 2 Reihen

Jogging, flick the inside of the foot up to the opposite hand in front of the body.

0:10 · 0:10 · 0:10

Torhüter: 1 outfield

1. Knee turns out, hand meets the foot
2. Keep jogging between flicks

Coaching-Punkte: Adductors and hips wake up here

Übergang · 1 Min

Auch genannt: Kniehebelauf · Skippings

alle · 2 Reihen

Out and back in the channel.

0:10 · 0:10 · 0:10

Torhüter: 1 outfield

1. Knee to hip height, tall posture, land under the body
2. Arms drive opposite the legs

Coaching-Punkte: Don't lean back · Quick contacts

Übergang · 1 Min

Auch genannt: seitliches Beinpendel

alle · 2 Reihen

Face a partner or a post, swing one leg across the body and out 8 times, then the other.

0:10 · 0:10 · 0:10

Torhüter: 1 outfield

1. Toe up, leg straight
2. Hips square

Coaching-Punkte: Adductors — go gentle the first four

Übergang · 1 Min

Auch genannt: Hüftöffner · Tor auf, Tor zu

alle · 2 Reihen

Walking. Knee up, swing out and away (open), then in across the body (close).

0:10 · 0:10 · 0:10

Torhüter: 1 outfield

1. Alternate legs the whole length
2. Hip external, then internal rotation

Coaching-Punkte: Stand tall, plant foot stays flat

Übergang · 1 Min

Auch genannt: Lunge mit Drehung

alle · 2 Reihen

Walking lunge down the channel, rotate the torso over the front leg at the bottom.

0:10 · 0:10 · 0:10

Torhüter: 1 outfield

1. Back knee brushes the ground
2. Arms out, turn from the ribs

Coaching-Punkte: Front heel stays down

Übergang · 1 Min

Auch genannt: Sprunggelenk kreisen

alle · 2 Reihen

After each knee hug: foot in the air, roll the ankle both ways (or draw the alphabet).

0:10 · 0:10 · 0:10

Torhüter: 1 outfield

1. Full circles, slow
2. Both directions

Coaching-Punkte: Ankle sprain is the most common futsal injury

Übergang · 1 Min

Auch genannt: Heber · Chip-Pass · Lupfer

7 Paare

Pairs 12–15 m apart. Chip to the partner's hands or chest: left, right; then to the feet on the ground.

Torhüter: 1 outfield

1. Toe under the ball, lean back a touch
2. Partner catches, then progresses to a cushion control

Coaching-Punkte: Pair with the partner-serve sequence: foot, thigh, chest, head

Übergang · 1 Min

Auch genannt: bounds and pass · reindeer jumps with a ball · bounding with a ball finish

alle · 2 Reihen

Bound down the channel; the coach at the end plays a firm ball in, take one touch and pass back.

Torhüter: 1 outfield

1. Long airborne strides
2. First touch out of the feet, second touch back

Coaching-Punkte: Land the last bound balanced — the ball comes right away

Leichter: shorter strides, jog between