Recovery

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 |

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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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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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 |

Keep on Running

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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Keep On Running is a relay race. The players have to run through the illuminated SmartGoals (orange or blue) alternately and tap the next one. When tapped, the next player starts running. The exercise can be done with only one team (orange OR blue) or with two teams (orange AND blue). | Skill: endurance, acceleration | Coach on: intensity, motivation | Physical: quadriceps, hamstrings, 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 |