Plot d’entraînement : guide d’achat pour vos seances
When we think of physical preparation, we often imagine heavy bars, kettlebells or sophisticated machines. Yet one of the most formidable and versatile tools for improving your overall fitness is a simple backpack. The training pad is the fundamental accessory that transforms any space, be it a park, a garage or a gym, into a veritable arena of performance. Whether you’re an athlete looking to improve your explosiveness or a fitness enthusiast looking to diversify your sessions, this minimalist piece of equipment offers infinite possibilities.
Historically associated with soccer training, this little accessory has conquered the world of functional fitness, bootcamps and individual physical preparation. At GladiatorFit.ch, we know that the quality of your equipment defines the quality of your training. That’s why we’ve put together this comprehensive guide to help you choose your blocks, understand their subtleties and integrate them effectively into your sports routine.
Why use a sports training pad?
Using a stud goes far beyond simply decorating a pitch. It’s a real tool of spatial constraint, forcing you to adjust your speed, support and coordination in real time. Contrary to popular belief, its use is not restricted to team sports. As part of an overall fitness program, it’s a key element in your progress.
An essential accessory for agility
Agility is defined as the ability to change the direction of your body quickly and efficiently. To work on it, you need excellent visual cueing. The studs offer you precise targets to reach, go around or avoid. This precision work develops your proprioception (awareness of your body in space) and strengthens the joints in your ankles and knees, which are often put to the test during sudden changes of support.
By placing visual obstacles in your path, you force your nervous system to react faster. You’re no longer simply running straight ahead; you’re accelerating, braking and pivoting. This type of effort recruits a large number of fast-twitch muscle fibers, essential for developing the explosivity that will serve you in all your other sporting movements.
The perfect allie for your crosstraining wods
In the demanding world of crosstraining, intensity and organization of space are paramount. Studs make excellent crosstraining accessories for structuring your WODs (Workouts of the Day). They give you a clear delimitation of the terrain, especially when you’re training in a group or in a confined space. For example, you can define one area for burpees and another, separated by studs, for shuttle sprints.
What’s more, they’re indispensable for outdoor metabolic training. You have to run 50 metres, do 10 push-ups, then come back to the starting point? Without physical reference points, you risk distorting distances and losing the intensity you’re aiming for. The plot guarantees the integrity of your training and prevents you from cheating on distances when fatigue starts to set in.
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Sale!Omada
Omada training marker cups (set of 10)
En stock 6.23–7.57 -30% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
Team jumper with elastic scratch 55x3cm Omada
En stock 2.73–3.90 -30% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
38cm 3-hole cone for Ø 25mm stakes Omada
En stock 6.93–8.42 -30% Choice of model This product has multiple variants. The options may be chosen on the product page -
Omada
Posts with studs and milestones Ø 25mm Omada
En stock 17.90–22.90 Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
Plastic gymnastic ring Ø 25mm Omada
En stock 6.72–7.90 -15% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
Plastic flat agility hoop PVC Ø 40cm Omada
En stock 8.42–8.91 -15% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
Weighted base for Ø 25mm markers Omada
En stock 6.72–7.90 -15% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
52cm cone 4 holes for Ø 25mm stakes
En stock Original price was: CHF9.90.CHF9.35Current price is: CHF9.35. -6% Choice of model This product has multiple variants. The options may be chosen on the product page
Different types of sports studs and cones
There is no single universal model. The market offers several variants, each meeting specific needs in terms of durability, safety and modularity. Here are the main types you’ll find in our store to help you put together your own training equipment.
Extra-flexible marking cups
Also known as sports cups, they are characterized by their low profile and high flexibility. Their main advantage is safety: if you accidentally step or land on them during a jump or sprint, the cup simply crushes under your weight without the risk of twisting your ankle. They return to their original shape in a fraction of a second.
They’re ideal for hard surfaces in the gym, or for exercises requiring very close passageways, such as custom-made agility ladders. Their lightweight design allows dozens of them to be carried effortlessly, making them a favorite of home coaches and outdoor fitness enthusiasts alike.
Rigid and pierced cones
The traditional marking cone is higher, offering superior visibility, even in tall grass. The major advantage of the drilled models (with holes at different heights) is their modularity. You can insert milestones (rigid bars) to create mini-athletic hurdles. Perfect for working on plyometrics, lateral jumps or knee raises.
These cones are generally heavier and more stable. They are more resistant to gusts of wind during your intense outdoor sessions. If your aim is to build a real sports course with obstacles to overcome rather than simply go around, this type of equipment is a must.
Stud kits with transport rack
For maximum convenience, opt for a complete training kit. These kits usually include a significant number of cups (often 40 or 50) in different colors, stacked on a storage stand with a handle or strap. Storage is quick and transport optimized.
Color variations within the same kit are very useful for creating visual codes during effort: “sprint to the red stud, lunge to the blue, walk to the yellow”. This adds a cognitive dimension to your sessions, stimulating your brain as much as your muscles.
Criteria for choosing the right training pad
Buying studs may seem trivial, but a few technical details will make all the difference in the long run to your comfort and performance.
Height and visibility on the site
The choice of size depends directly on your environment and your exercises. For pureagility and speed work (footwork), low cups of 5 to 10 cm are perfect, as they don’t interfere with leg swing. On the other hand, if you’re training in a park with uncut grass, a 20-30 cm cone will be essential for visibility.
Color is also crucial. Look for fluorescent hues (orange, neon yellow, pink) that contrast with the natural environment (green grass, grey concrete, black rubber floors in your crosstraining room). This increased visibility is particularly important if you’re training early in the morning or in the evening, when the light is fading.
Durability and materials for a long service life
Your material will be subjected to repeated assaults: crushing, weathering, the sun’s UV rays in summer, frost in winter. Be sure to choose studs made from high-quality PE (polyethylene) or PVC plastic, which is both flexible and memorizes its shape. Poor-quality plastic that’s too rigid will crack at the first kick or shatter in cold weather.
UV resistance is an often overlooked but essential detail if you leave your equipment in the boot of your car or use it daily in direct sunlight. Anti-UV-treated studs will keep their brilliant colors, guaranteeing you optimum visual identification year after year.
-
Sale!Omada
Omada training marker cups (set of 10)
En stock 6.23–7.57 -30% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
Team jumper with elastic scratch 55x3cm Omada
En stock 2.73–3.90 -30% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
38cm 3-hole cone for Ø 25mm stakes Omada
En stock 6.93–8.42 -30% Choice of model This product has multiple variants. The options may be chosen on the product page -
Omada
Posts with studs and milestones Ø 25mm Omada
En stock 17.90–22.90 Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
Plastic gymnastic ring Ø 25mm Omada
En stock 6.72–7.90 -15% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
Plastic flat agility hoop PVC Ø 40cm Omada
En stock 8.42–8.91 -15% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
Weighted base for Ø 25mm markers Omada
En stock 6.72–7.90 -15% Choice of model This product has multiple variants. The options may be chosen on the product page -
Sale!Omada
52cm cone 4 holes for Ø 25mm stakes
En stock Original price was: CHF9.90.CHF9.35Current price is: CHF9.35. -6% Choice of model This product has multiple variants. The options may be chosen on the product page
Exercise ideas with your studs
Having the right equipment is one step, knowing how to use it optimally is another. Here are two formidable exercises to improve your overall fitness. They perfectly illustrate the versatility of this equipment.
The agility drill in t
This classic test is a must for developing your explosiveness and multidirectional changes of direction. Here’s how to install and run it:
- Place the first peg as a starting point.
- Place a second stud 10 metres in front of the first (you now have the base of your “T”).
- From this second stud, place a third stud 5 metres to the left, and a fourth stud 5 metres to the right. The “T” is now traced.
- On signal, sprints forward from base to center post and touches base with right hand.
- Move left (without crossing your feet) to the outer peg and touch it with your left hand.
- Go back to the right, crossing the top of the “T” to the opposite peg and touching it with your right hand.
- Walk back to the center post and touch it with your left hand.
- Finish the exercise by running backwards to the starting block.
This drill taxes the quadriceps, glutes and abdominal muscles, while putting your cardio system to the test.
The shuttle test for cardio
This is the ultimate conditioning exercise to test your muscular and cardiovascular endurance. It’s perfect at the end of a workout (as a “finisher”) or integrated in the middle of an intense WOD.
- Alignment: place several studs in a straight line, spaced 5 metres apart (e.g. 5m, 10m, 15m and 20m apart).
- Execution: from the start line, sprint to the first peg, touch the ground, and sprint back to the start.
- Sequence: immediately go to the second peg, touch the ground, return to the start. Continue until you reach the furthest peg.
- Variation: to make it more complex, you can add a burpee each time you reach a peg before starting again in the other direction.
With these simple but intense techniques, you can turn a simple investment into a portable gym. Ready to boost your workouts and develop outstanding agility? Browse our agility accessories category on GladiatorFit.ch to find the kit that’s right for you.
Frequently asked questions (FAQ)
What height to choose for a training pad?
The choice of height depends on your playing field and the type of exercise. For fast footwork indoors or on synthetic turf, low cups of 5 to 10 cm are ideal so as not to impede your movements. If you’re training outdoors on taller natural grass, or if you need visual cues at very long distances, we recommend cones between 20 and 30 cm high.
What's the difference between a cup and a stud?
The main difference lies in their design and use. A cup is extra-soft, very flat and crushes under the weight if stepped on, thus avoiding ankle injuries (ideal for proximity agility). The stud (or cone) is generally higher, more rigid, and often fitted with holes. It is designed to resist wind and can sometimes be fitted with stakes to create small obstacles.
How to use sports blocks in crosstraining?
In crosstraining, studs are first and foremost used to organize space: they delimit your work zone or mark the start and finish lines for sprints and handstand walks. They’re also used in metabolic WODs to create shuttle runs with precise distances, forcing you to make rapid changes of direction that raise your heart rate very effectively.
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