Explosive strength circuit in four 38 m lanes: hurdles with steps and jumps, ladder and slalom, high knees and wide-stride hoops
Linkalde exercise
How it works
- Who starts
- P1, in lane 1, on the coach's signal.
- Who takes part
- Four players at the same time, one per lane; the rest wait behind the starting line.
- What the ball does
- There is no ball.
- How to score
- No points; the time of each run and the technical quality are noted.
- When it ends
- Each set ends after each player's four runs; three sets.
- How it restarts
- When all four reach the end, they walk back to the start.
- How players rotate
- Everyone moves up one lane; the one in the last lane goes to the first.
Number of players
4-16 players
Format
Four explosive strength lanes
Recommended
3 × 24 min
Rest 120s · High intensity
Space
Small-sided space
Space
30×40 m
Goal
Develop explosive strength and reactivity with short jumping and starting actions, with long pauses so that each effort is maximal.
Description
Four parallel 38 m lanes, 7 m apart. Lane 1: six low hurdles, the first three with two steps between each and the next three jumping with feet together, and a final sprint. Lane 2: coordination ladder in skipping, slalom between three cones and a start. Lane 3: three knees-to-chest jumps, slalom between three cones and a start. Lane 4: four hoops with a one-foot contact in each, two wide strides and a sprint. Each player does his lane one at a time. Before setting off, on one leg, he does two heel raises with each leg and two knee bends with each leg, and then moves to the next lane.
Step by step
- 1
P1 jumps the six hurdles of lane 1 and sprints to the final cone.
- 2
P2 does skipping in the ladder, slalom between the three cones and sprints.
- 3
P3 does three knees-to-chest jumps, the slalom and sprints.
- 4
P4 steps in the four hoops, does two wide strides and sprints.
Rules
One run per lane and three full rounds per set. One player per lane at a time. Each action is done at the maximum speed compatible with technique. There are 30 seconds of pause between exercises and two minutes between sets. Before setting off, the one-leg exercises with each leg.
Equipment
- 6 hurdles
- 1 ladder
- 8 cones
- 4 hoops
Physical focus
Recommended times by goal
- Power: 3 × 8' · rest 2' · High intensityOrientativo
Rotation and restart
After each run, each player moves up one lane and the one in lane 4 returns to lane 1: roles change until all four are completed.
Coaching points
- Short, explosive contacts with the ground.
- Every sprint at full speed.
- Keep the technique even when fatigue arrives.
- Respect the pauses.
Common mistakes
They jump with stiff legs.
How to correct: Bend on landing and push off immediately.
The pause is shortened.
How to correct: Respect 30 seconds between exercises.
They step on hurdles or hoops.
How to correct: Look ahead and find a comfortable stride.
Questions for the players
- “Which lane demands the most power from you?”
- “When does your quality drop: in the third round or in the second set?”
Levels
- A · easyLow hurdles, two sets and no one-leg exercise.
- B · standardThree rounds per set.
- C · advancedFour rounds and higher hurdles.
If you have fewer or more players
- With 4 fewer: Only one player works per lane and the order is kept. (Four lanes with one player)
- With more: The lanes are duplicated in a second block of 40 x 30 m. (Two blocks of four lanes)
- With odd numbers: The extra player keeps the time and swaps in on the next turn.
Age
Variations
- With a final shot. At the end of the sprint, the coach passes a ball for a shot at a mini goal.
- In pairs. Two players per lane set off 3 seconds apart to compete.
Source: Gesdep (adaptado)