Fitness

Pass, Catch and Run

Ratings: 1 vote, average: 3.00 out of 51 vote, average: 3.00 out of 51 vote, average: 3.00 out of 51 vote, average: 3.00 out of 51 vote, average: 3.00 out of 5
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1Basic Football, Fitness Football, Premium Football, Senior, Standard Football, Under Eleven, Under Fifteen, Under Nine, Under Nineteen, Under Seventeen, Under Thirteen

The player in the middle receives the ball, passes(bounces) it back, runs through the lit up SmartGoal and so on. An extension: Between sprint and pass, catch and throw a tennis-ball. This will increase the eye-hand coordination. | Skill: agility, coordination, endurance | Coach on: intensity, anticipation | Physical load: calfs, quadriceps, hamstrings |

Keep Your Head Up

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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Three Smartgoals are placed in a triangle. When the player receives the ball, he/she gets to dribble through as many SmartGoals as possible within a certain time spawn. | Skill: dribbling, ball control, awareness | Coach on: keeping heads up while dribbling, keeping an eye on the SmartGoals, not the ball | Physical load: quadriceps, hamstrings, calfs |

The Big Movement

Ratings: 1 vote, average: 3.00 out of 51 vote, average: 3.00 out of 51 vote, average: 3.00 out of 51 vote, average: 3.00 out of 51 vote, average: 3.00 out of 5
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Ask the ball and run through the orange lit SmartGoal. Another SmartGoals will light up somewhere else. Dribble through that SmartGoal and pass it to the receiver. Run, receive, dribble and pass; that’s The Big Movement. | Skill: passing, ball control, agility | Coach on: pass on correct foot, intensity | Physical load: hamstrings, quadriceps, calfs |

The Winning Dribble 2

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise can be done with or without the ball. Make two teams: orange and blue. They both have the same little parcours marked with pawns. The SmartGoal that’s lit up in their team’s colour is their finish line. The teams battle to finish first. The SmartGoal in the middle of the field will give the judgement about who wins. | Skill: agility, speed, (dribbling), acceleration | Coach on: motivation | Physical load: hamstrings, quadriceps, calfs |

The Circle Sprint

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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Let the player run through the lit SmartGoal and pass the ball. He/she has to bounce it back and repeat. | Skill: agility, acceleration, coordination | Coach on: intensity, pass precision | Physical load: quadriceps, hamstrings, calfs |

The Side Step Test

Ratings: 1 vote, average: 2.00 out of 51 vote, average: 2.00 out of 51 vote, average: 2.00 out of 51 vote, average: 2.00 out of 51 vote, average: 2.00 out of 5
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A side step test where players have to be the quickest they can. Keep an eye on the execution and keep them motivated. In the video the goal is to get an as high as possible score within a certain time spawn. The exercise is in fact a repeated sidewards leap (jump). This means the load will focus on the outer leg alternately. | Skill: agility | Coach on: both feet through SmartGoal, high intensity | Physical load: femoral abductors, quadriceps, calfs |

Timing Dribble

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise can be done with or without ball. When the player starts to run through the first SmartGoal, the system timer (SmartGoals App) will also start. The player has to run along the pawns and finish as quick as possible. The timer stops when the player runs through the last SmartGoal. The app will show the time. | Skill: agility, acceleration, (ball control), (dribbling) | Coach on: motivation, execution | Physical load: hamstrings, quadriceps, calfs |

The Winning Dribble 1

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise can be done with or without the ball. Make two teams: orange and blue. They both have the same little parcours marked with pawns. The SmartGoal that’s lit up in their team’s colour is their finish line. The teams battle to finish first. The SmartGoal in the middle of the field will give the judgement about who wins. | Skill: agility, speed, (dribbling), acceleration | Coach on: motivation | Physical load: hamstrings, quadriceps, calfs |

The Big Run

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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An exercise where the whole team has to run around a big square. Two teams compete to each other. When the SmartGoals light up they have to change their direction immediately and run through it. | Skill: endurance, acceleration, reaction speed | Coach on: intensity, execution | Physical load: quadriceps, hamstrings, calfs|

Conditional Run

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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The players have to run to the other side while passing a SmartGoal that’s lit in their team’s colour. Optional: create a game. | Skill: acceleration, speed, cooperation | Coach on: motivation, intensity | Physical load: hamstrings, quadriceps, calfs |

Running Test

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise can be done with or without ball. When the player starts to run, the system timer (SmartGoals App) will also start automatically. The player has to run as quick as possible through the parcours. When the player finishes (last SmartGoal), the timer will stop. The app will show the time. | Skill: agility, speed, acceleration | Coach on: intensity, getting the best result | Physical load: hamstrings, quadriceps, calfs |

The Running Move

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise can be done with or without ball. The players have to run through the illuminated SmartGoals, until the SmartGoal that is outside the line lights up. When this SmartGoal quenches, the next player has to start. | Skill: agility, acceleration, endurance | Coach on: intensity, keeping head up | Physical load: hamstrings, quadriceps, calfs |

The Conditional Run and Dribble

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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1Fitness Football, Premium Football, Recovery Football, Senior, Standard Football, Under Eleven, Under Fifteen, Under Nine, Under Nineteen, Under Seventeen, Under Thirteen

This is a conditional exercise that alternates a running-section with a dribble-section. When the player  has completed the running parcours, he/she picks up a ball to dribble to the last station. | Skill: endurance, agility, dribbling | Coach on: intensity, quality of execution, keeping speed while dribbling | Physical load: hamstrings, quadriceps, calfs |

The Little Square Rounds

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise contains two different teams that dribble (without ball) around their own rectangle. When a SmartGoal lights up in their colour, the first player in line of the corresponding team has to run through that SmartGoal. Hereafter the player gets back in line. | Skill: endurance, acceleration, awareness | Coach on: intensity, motivation | Physical load: hamstrings, quadriceps, calfs |

Keep Looking

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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1Fitness Football, Premium Double Football, Premium Football, Recovery Football, Senior, Under Eleven, Under Fifteen, Under Nineteen, Under Seventeen, Under Thirteen

This is an exercise where players train their endurance by running around a big square. They do that in teams. When the SmartGoals are illuminating in a certain teamcolour, this team has to change their direction immediately. They have to sprint along the pawn in the middle of the square towards the illuminated SmartGoal. | Skill: endurance, acceleration, teamwork | Coach on: teamwork – stay together, intensity | Physical load: hamstrings, quadriceps, calfs |  

Running Around the SmartGoals 1

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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1Fitness Football, Premium Football, Recovery Football, Senior, Standard Football, Under Eleven, Under Fifteen, Under Nineteen, Under Seventeen, Under Thirteen

This is an exercise where players train their endurance by running around a big square. They do that in teams. When the SmartGoals are illuminating in a certain teams colour, this team has to change their direction immediately. They have to sprint  to the middle of the square towards the illuminated SmartGoals (2). The exit SmartGoal indicates to which corner the team runs to, to get back on track. | Skill: endurance, acceleration, teamwork | Coach on: teamwork – stay together, intensity | Physical load: hamstrings, quadriceps, calfs |

Running Around the SmartGoals 2

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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1Fitness Football, Premium Double Football, Premium Football, Recovery Football, Senior, Standard Football, Under Eleven, Under Fifteen, Under Nineteen, Under Seventeen, Under Thirteen

This is an exercise where players train their endurance by running around a big square. They do that in teams. When the SmartGoals are illuminating in a certain teams colour, this team has to change their direction immediately. They have to sprint  to the middle of the square towards the illuminated SmartGoal (1). Keep in mind that the players need to cross the rectangle diagonally.  | Skill: endurance, acceleration, teamwork | Coach on: teamwork – stay together, intensity, execution | Physical load: hamstrings, quadriceps, calfs |

The Running Circle 1

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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The player starts from the center of the circle. He/she has to run through the illuminated SmartGoals. Each time the player completes a SmartGoal, he/she returns to the base pawn in the middle. When the player completed 5 SmartGoals, the next player in line starts. | Skill: agility, awareness | Coach on: intensity, motivation to be as quick as possible | Physical load: hamstrings, quadriceps, calfs |

The Running Circle 2

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise is similar to “The Running Circle 1”, only this exercise contains 2 players. Each player has their own colour (blue/orange). The players starts from the center of the circle. He/she has to run through the illuminated SmartGoals of their own colour. Each time the player completes a SmartGoal, he/she returns to the base pawn in the middle. When the player completed 5 SmartGoals, the next player in line starts. The exercise can be competitive for more fun and/or motivation.| Skill: agility, awareness | Coach on: intensity, motivation to be as quick as possible | Physical load: hamstrings, quadriceps, calfs |

The Running Circle 3

Ratings: 1 vote, average: 3.00 out of 51 vote, average: 3.00 out of 51 vote, average: 3.00 out of 51 vote, average: 3.00 out of 51 vote, average: 3.00 out of 5
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This exercise is similar to “The Running Circle 1”, only this exercise contains 2 teams. Each team has their own colour (blue/orange). The first player in line starts from one of the 4 pawns. He/she has to run through the illuminated SmartGoals of their own colour twice. After he/she has done this, they return to their own team. When the player completed 2 SmartGoals, the next player in line starts. | Skill: agility, awareness, acceleration | Coach on: intensity, motivation to be as quick as possible | Physical load: hamstrings, quadriceps, calfs |

The SmartGoal Ladder

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise can be done with or without ball. The SmartGoals have to be placed in a line (like a ladder). The players have to run or dribble through the illuminated SmartGoals until the one at the end lights up. | Skill: agility, acceleration, awareness | Coach on: intensity | Physical load: hamstrings, quadriceps, calfs |

Turning Tornado

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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The player starts from the center of the circle. He/she has to run through the illuminated SmartGoals. Each time the player completes a SmartGoal, he/she returns to the base pawn in the middle and taps the pawn. | Skill: agility, awareness | Coach on: intensity, motivation to be as quick as possible | Physical load: hamstrings, quadriceps, calfs |

Lightning Shuffle

Ratings: 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5
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This exercise is similar to “The SmartGoal Ladder”, only in this exercise the distance between the SmartGoals is bigger. The SmartGoals have to be placed in a line (like a ladder). The players have to run through the illuminated SmartGoals 5 times. When a player completed 5 SmartGoals, the next player in line starts. | Skill: agility, acceleration, awareness | Coach on: intensity | Physical load: quadriceps, calfs, buttock muscles |