GK SUMMER
2025
VOLUME ONE & UPPERS
VOLUME ONE
VOLUME ONE
This drill is all about distance, mixed in with some different movements and technical actions.
Start with back and forth movements from pole to pole, before jogging to the next area. Engage in multiple technical actions, followed by jogging back to the start to repeat again the other side of the pitch.
Aim to complete:
5min x 4sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
Large area
Multiple low intensity changes of direction
Technical actions
COMPLETE YOUR UPPERS TODAY
YOUR SESSION CAN BE FOUND ON TEAMBUILDR
EXPLOSIVE ONE & SWIM/CYCLE ONE
EXPLOSIVE ONE
EXPLOSIVE ONE
This drill has some simple explosive pressing actions and a technical action to finish.
Start by sprinting into the boxed area, decelerate in the middle and perform 2/3 explosive pressing actions all chained together. Return to the middle of the box and react to a partner (if you have one available) to get onto the ball and find a pass. If you don’t have a partner, you can lay out a number of balls at different angles and distances and jump out to one of them. Walk back to the beginning and repeat.
1 rep = one sprint into the box, followed by 2/3 pressing actions and a technical action to finish.
Aim to complete:
6reps x 3-4sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
Small acceleration into a number of explosive movements
Position specific technical action
Suitable rest from each rep (15-20s)
SWIM/CYCLE ONE
SWIM/CYCLE ONE
Your swim/cycle session can be found in the below window.
VOLUME TWO & LOWERS
VOLUME TWO
VOLUME TWO
This drill is a dribble track, designed to challenge the legs and lungs. Aim to continually move with the ball around the track.
Aim to complete:
4min x 3-5sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
Moderate area (half a pitch)
Multiple low intensity changes of direction
80% of the drill should have a ball at your feet
COMPLETE YOUR LOWERS TODAY
YOUR SESSION CAN BE FOUND ON TEAMBUILDR
SWIM/CYCLE TWO & UPPERS
SWIM/CYCLE TWO
SWIM/CYCLE TWO
Your swim/cycle session can be found in the below window.
COMPLETE YOUR UPPERS TODAY
YOUR SESSION CAN BE FOUND ON TEAMBUILDR
EXPLOSIVE ONE, SWIM/CYCLE THREE & LOWERS
EXPLOSIVE ONE
EXPLOSIVE ONE
This drill has some simple explosive pressing actions and a technical action to finish.
Start by sprinting into the boxed area, decelerate in the middle and perform 2/3 explosive pressing actions all chained together. Return to the middle of the box and react to a partner (if you have one available) to get onto the ball and find a pass. If you don’t have a partner, you can lay out a number of balls at different angles and distances and jump out to one of them. Walk back to the beginning and repeat.
1 rep = one sprint into the box, followed by 2/3 pressing actions and a technical action to finish.
Aim to complete:
6reps x 3-4sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
Small acceleration into a number of explosive movements
Position specific technical action
Suitable rest from each rep (15-20s)
SWIM/CYCLE THREE
SWIM/CYCLE THREE
Your swim/cycle session can be found in the below window.
COMPLETE YOUR LOWERS TODAY
YOUR SESSION CAN BE FOUND ON TEAMBUILDR
EXPLOSIVE TWO & VOLUME THREE
EXPLOSIVE TWO
EXPLOSIVE TWO
This drill is designed to increase the amount of explosive actions from station to station.
Set up 3 separate stations, one leading onto the next, each with an increased number of explosive actions. i.e. the first station can be one acceleration and one deceleration. The next one increases that to two accelerations, two decelerations and one change of direction for example. Vary your starting movement for each station - make this position specific, i.e. a short forward and back movement to create space before driving out. Give yourself a small break between each station.
1 rep = 1 completed circuit of 3 stations
Aim to complete:
3-4 reps x 3-5 sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
3 stations, each with an increased number of explosive actions
Accelerations should be a max of 10m
You are encouraged to incorporate technical actions where you feel it is appropriate
VOLUME THREE
VOLUME THREE
This drill incorporates small, explosive actions with aerobic running and technical actions.
Start by performing multiple pressing actions over 2-4m then heading into a jog. Complete a number of technical actions before jogging over to another pressing action station. Head over to perform a different technical action before arriving back to the start and repeating the circuit.
Aim to complete:
3min x 4-6sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
Moderate area (half a pitch)
Multiple moderate/high intensity pressing actions
Multiple technical actions
SWIM/CYCLE FOUR & LOWERS
SWIM/CYCLE FOUR
SWIM/CYCLE FOUR
Your swim/cycle session can be found in the below window.
COMPLETE YOUR LOWERS TODAY
YOUR SESSION CAN BE FOUND ON TEAMBUILDR
EXPLOSIVE THREE, FOOTBALL SPEED TWO & UPPERS
EXPLOSIVE THREE
EXPLOSIVE THREE
This drill incorporates a longer acceleration, into explosive pressing actions before finishing with a well executed technical action.
Set up a diamond in the middle of the area. Start 10-15m away from the diamond at an angle. Sprint into the middle area and perform 2-3 pressing actions. Then perform a technical action. It can be like the one depicted in the video, or you can change it up to suit you. Change the angle from which you start at each time, you can also vary up the distance into the diamond.
1 rep = sprint, 2-3 explosive action, 1 technical action
6 reps x 3-4 sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
10-15m acceleration into area
2-3 explosive actions
Technical action
15-20s rest between reps
FOOTBALL SPEED TWO
FOOTBALL SPEED TWO
This drill incorporates some position specific movement, explosive pressing, and a recovery sprint/sprint to get on a ball in behind.
Start by engaging in a lateral run, keeping body shape open facing the middle mannequin. When you hit the next pole, press the mannequin before back peddling to the next pole. After the back peddle, get out wide to the next pole quickly, before turning to complete recovery run/ball in behind. Then walk back to the nearest start position, and repeat.
Aim to complete:
4-5mins x 3-5sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
Interval based circuit including football specific movements: Lateral, explosive, sprint, short walking recovery
Multiple technical actions can be incorporated i.e. ball in behind to cross/finish or passing actions at each pole for example.
GK WINTER THREE
HAVE A WHEELIE/SWIMMINGLY GOOD CHRISTMAS
HAVE A WHEELIE/SWIMMINGLY GOOD CHRISTMAS
INTERMITTENT SWIM
2 LENGTHS @ 90% EFFORT = 1REP
30-40S REST BETWEEN REPS
3MIN REST BETWEEN SETS
5X3 SETS
———
OR
———
INTERMITTENT CYCLE
30S ON - 15S OFF X5 (60S REST)
REPEAT 5 TIMES
40S ON - 20S OFF X5 (60S REST)
REPEAT 3 TIMES
PLEASE COMPLETE YOUR LOWERS TODAY
THIS CAN BE FOUND ON TEAMBUILDR
Open Strava
GK WINTER TWO
YULE JOG
YULE JOG
Session prep:
5min foam roll
Hip to hamstring stretch
Hip 9090 rotations
Cat-cow stretch
Hamstring flossing
Adductor lunge stretch
Lying cobra stretch
Worlds greatest stretch
Run:
Warm Up (10min - pulse raise, dynamics)
———
Run 2km (aiming for 5RPE)
Rest for 2mins
Run 2km (aiming for 5RPE)
———
Please AVOID running on roads/pavementStick to: running tracks / artificial turf / treadmillsPLEASE COMPLETE YOUR UPPERS TODAY
THIS CAN BE FOUND ON TEAMBUILDR
Open Strava
GK WINTER ONE
MERRY LIFTMAS
MERRY LIFTMAS
Perform the following circuit starting each exercise on the minute. Once you have completed the time/reps for that exercise, rest for the remainder of the minute before starting the next exercise.
Minute 0 – SkiErg/AssaultBike/Rower x40 seconds
Minute 1 – TRX Row x10
Minute 2 – Thrusters x15
Minute 3 – Press Ups x10
Minute 4 – Medball Slams x10
This is one round.
Rest for 2 minutes between rounds and complete 4-5 rounds in total.
PLEASE COMPLETE YOUR ISOMETRIC SESSION TODAY
THIS CAN BE FOUND ON TEAMBUILDR
Open Strava
GK WINTER TWO
YULE JOG
YULE JOG
Session prep:
5min foam roll
Hip to hamstring stretch
Hip 9090 rotations
Cat-cow stretch
Hamstring flossing
Adductor lunge stretch
Lying cobra stretch
Worlds greatest stretch
Run:
Warm Up (10min - pulse raise, dynamics)
———
Run 2km (aiming for 5RPE)
Rest for 2mins
Run 2km (aiming for 5RPE)
———
Please AVOID running on roads/pavementStick to: running tracks / artificial turf / treadmillsPLEASE COMPLETE YOUR UPPERS TODAY
THIS CAN BE FOUND ON TEAMBUILDR
Open Strava
GK WINTER THREE
HAVE A WHEELIE/SWIMMINGLY GOOD CHRISTMAS
HAVE A WHEELIE/SWIMMINGLY GOOD CHRISTMAS
INTERMITTENT SWIM
2 LENGTHS @ 90% EFFORT = 1REP
30-40S REST BETWEEN REPS
3MIN REST BETWEEN SETS
5X3 SETS
———
OR
———
INTERMITTENT CYCLE
30S ON - 15S OFF X5 (60S REST)
REPEAT 5 TIMES
40S ON - 20S OFF X5 (60S REST)
REPEAT 3 TIMES
PLEASE COMPLETE YOUR LOWERS TODAY
THIS CAN BE FOUND ON TEAMBUILDR
Open Strava
GK WINTER ONE
MERRY LIFTMAS
MERRY LIFTMAS
Perform the following circuit starting each exercise on the minute. Once you have completed the time/reps for that exercise, rest for the remainder of the minute before starting the next exercise.
Minute 0 – SkiErg/AssaultBike/Rower x40 seconds
Minute 1 – TRX Row x10
Minute 2 – Thrusters x15
Minute 3 – Press Ups x10
Minute 4 – Medball Slams x10
This is one round.
Rest for 2 minutes between rounds and complete 4-5 rounds in total.
PLEASE COMPLETE YOUR ISOMETRIC SESSION TODAY
THIS CAN BE FOUND ON TEAMBUILDR
Open Strava
GK WINTER THREE
HAVE A WHEELIE/SWIMMINGLY GOOD CHRISTMAS
HAVE A WHEELIE/SWIMMINGLY GOOD CHRISTMAS
INTERMITTENT SWIM
2 LENGTHS @ 90% EFFORT = 1REP
30-40S REST BETWEEN REPS
3MIN REST BETWEEN SETS
5X3 SETS
———
OR
———
INTERMITTENT CYCLE
30S ON - 15S OFF X5 (60S REST)
REPEAT 5 TIMES
40S ON - 20S OFF X5 (60S REST)
REPEAT 3 TIMES
PLEASE COMPLETE YOUR LOWERS TODAY
THIS CAN BE FOUND ON TEAMBUILDR
Open Strava
GK WINTER TWO
YULE JOG
YULE JOG
Session prep:
5min foam roll
Hip to hamstring stretch
Hip 9090 rotations
Cat-cow stretch
Hamstring flossing
Adductor lunge stretch
Lying cobra stretch
Worlds greatest stretch
Run:
Warm Up (10min - pulse raise, dynamics)
———
Run 2km (aiming for 5RPE)
Rest for 2mins
Run 2km (aiming for 5RPE)
———
Please AVOID running on roads/pavementStick to: running tracks / artificial turf / treadmillsPLEASE COMPLETE YOUR UPPERS TODAY
THIS CAN BE FOUND ON TEAMBUILDR
Open Strava
GK WINTER ONE
MERRY LIFTMAS
MERRY LIFTMAS
Perform the following circuit starting each exercise on the minute. Once you have completed the time/reps for that exercise, rest for the remainder of the minute before starting the next exercise.
Minute 0 – SkiErg/AssaultBike/Rower x40 seconds
Minute 1 – TRX Row x10
Minute 2 – Thrusters x15
Minute 3 – Press Ups x10
Minute 4 – Medball Slams x10
This is one round.
Rest for 2 minutes between rounds and complete 4-5 rounds in total.
PLEASE COMPLETE YOUR ISOMETRIC SESSION TODAY
THIS CAN BE FOUND ON TEAMBUILDR
Open Strava
ANY METABOLIC
ANY METABOLIC
ANY METABOLIC
Complete ANY metabolic session with one of the following set arrangements depending on how you are feeling today. Set the session up in a circuit, completing every exercise is one set.
EASY
20s on, 40s off
x3 (2min 30s rest between sets)
CHALLENGING
30s on, 30s off
x4 (2min rest between sets)
ELITE
30s on, 20s off
x4 (90s rest between sets)
Open Strava
EXPLOSIVE 2 & SWIM/CYCLE 4
EXPLOSIVE 4
EXPLOSIVE 4
SWIM / CYCLE 3
SWIM / CYCLE 3
Click the button below to take you to the bike and swim sessions.
Open Strava
EXPLOSIVE 4, SWIM/CYCLE 3 & LOWERS
EXPLOSIVE 4
EXPLOSIVE 4
You can be creative with your set up here, change any elements that you feel best suit your position, i.e. as a forwards, your target could be a goal, or as a midfielder you could drive out of the area with a ball, as a GK in the small area you could move to a marker and save a shot or complete some handling.
Keep the principles shown in the video: start with a 15-20m sprint into a small area where you can complete some pressing actions towards 2/3 targets. Once you have completed your pressing actions, have a partner pass you a ball, or leave some balls dotted around the outside of the small area, then aim to hit a target that you have set up 10-20m away from the small area. These targets can be anything from a ball on a cone, a goal to another person.
1 rep = sprint, 2/3 pressing actions and technical action.
30 - 45s rest between reps
3min rest between sets
4 - 6 reps x 3 - 5 sets
SWIM / CYCLE 3
SWIM / CYCLE 3
Click the button below to take you to the bike and swim sessions.
COMPLETE YOUR LOWERS TODAY
Open Strava
OPTIONAL TRAINING @ THE TG
IMPORTANT
IMPORTANT
PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DATE
8:30 - 9am Breakfast
11am - Session starts on the grass
12:30 - 1pm lunch
EXPLOSIVE 2, AEROBIC 2 & UPPERS
EXPLOSIVE 2
EXPLOSIVE 2
This run is short in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative and change the set up to suit your position and the types of movement you may do in training or in games. Start this run with an intense position specific movement, then sprint into the middle, decelerate and change direction. You can add some technical actions to this drill, but aim to keep them at the start or at the end of the movement so they don’t detract away from the intensity of the explosive movements.
1 rep = 1 position specific movement → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 deceleration to a stop
20s rest between reps
2min30s rest between sets
8 reps x 3/4 sets
AEROBIC 2
AEROBIC 2
A steady state run with some tight turns and curved runs. Try to stick to a similar set up to what you can see in the video and run at around 50-60% speed.
1 rep = 1 lap of the course
30s rest between reps
3min rest between sets
4 reps (2 in each direction) x 3 sets
COMPLETE YOUR UPPERS TODAY
Open Strava
OPTIONAL TRAINING @ THE TG
IMPORTANT
IMPORTANT
PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DATE
8:30 - 9am Breakfast
11am - Session starts on the grass
12:30 - 1pm lunch
OPTIONAL TRAINING @ THE TG
IMPORTANT
IMPORTANT
PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DATE
8:30 - 9am Breakfast
11am - Session starts on the grass
12:30 - 1pm lunch
EXPLOSIVE 1, ANAEROBIC 1 & LOWERS
EXPLOSIVE 1
EXPLOSIVE 1
This is a short run in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative here, if you want to change the types of explosive movements to suit your position, or you want to add in some technical actions that is fine, but keep them at the start or the end of the movement so they don’t reduce the intensity of your explosive movements.
1 rep = 1 linear acceleration → 1 backwards/lateral acceleration → 1 linear acceleration
15s rest between reps
2min rest between sets
8 reps x 4 sets
ANAEROBIC 1
ANAEROBIC 1
This run is all about repeated sprint ability. Set up three cones about 5m apart from each other from the edge of the centre circle, and 3 cones 5m apart on the opposite 18yard box (see video for lay out). Start on the cone with the least distance from the 18yard box and sprint (80-85% speed) in a straight line to the middle cone. As you approach the middle cone, decelerate and laterally shuffle towards either the left or the right cone. Once you have laterally shuffled to the end cone, walk back up to the centre circle and start on the next cone along.
1 rep = 1 sprint & 1 lateral shuffle
20s rest between reps (you may have to jog back to start)
2min rest between sets
6 reps x 4 sets
COMPLETE YOUR LOWERS TODAY
Open Strava
EXPLOSIVE 4, SWIM/CYCLE 2 & LOWERS
EXPLOSIVE 4
EXPLOSIVE 4
You can be creative with your set up here, change any elements that you feel best suit your position, i.e. as a forwards, your target could be a goal, or as a midfielder you could drive out of the area with a ball, as a GK in the small area you could move to a marker and save a shot or complete some handling.
Keep the principles shown in the video: start with a 15-20m sprint into a small area where you can complete some pressing actions towards 2/3 targets. Once you have completed your pressing actions, have a partner pass you a ball, or leave some balls dotted around the outside of the small area, then aim to hit a target that you have set up 10-20m away from the small area. These targets can be anything from a ball on a cone, a goal to another person.
1 rep = sprint, 2/3 pressing actions and technical action.
30 - 45s rest between reps
3min rest between sets
4 - 6 reps x 3 - 5 sets
SWIM / CYCLE 2
SWIM / CYCLE 2
Click the button below to take you to the bike and swim sessions.
COMPLETE YOUR LOWERS TODAY
Open Strava
OPTIONAL TRAINING @ THE TG
IMPORTANT
IMPORTANT
PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DATE
8:30 - 9am Breakfast
11am - Session starts on the grass
12:30 - 1pm lunch
EXPLOSIVE 3, AEROBIC 2 & UPPERS
EXPLOSIVE 3
EXPLOSIVE 3
This run is ideally completed with a partner, and should include a technical action and a reactive component. If you do not have a partner, do a solo technical action and a react off whether the technical action was successful/unsuccessful i.e. score a goal, turn right; miss the goal, turn left.
1 rep = 1 react off partner → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 technical action
10s rest between reps
2min rest between sets
10 reps x 3/4 sets
AEROBIC 2
AEROBIC 2
A steady state run with some tight turns and curved runs. Try to stick to a similar set up to what you can see in the video and run at around 50-60% speed.
1 rep = 1 lap of the course
30s rest between reps
3min rest between sets
4 reps (2 in each direction) x 3 sets
COMPLETE YOUR UPPERS TODAY
Open Strava
OPTIONAL TRAINING @ THE TG
IMPORTANT
IMPORTANT
PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DATE
8:30 - 9am Breakfast
11am - Session starts on the grass
12:30 - 1pm lunch
EXPLOSIVE 1, ANAEROBIC 1 & LOWERS
EXPLOSIVE 1
EXPLOSIVE 1
This is a short run in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative here, if you want to change the types of explosive movements to suit your position, or you want to add in some technical actions that is fine, but keep them at the start or the end of the movement so they don’t reduce the intensity of your explosive movements.
1 rep = 1 linear acceleration → 1 backwards/lateral acceleration → 1 linear acceleration
15s rest between reps
2min rest between sets
8 reps x 4 sets
ANAEROBIC 1
ANAEROBIC 1
This run is all about repeated sprint ability. Set up three cones about 5m apart from each other from the edge of the centre circle, and 3 cones 5m apart on the opposite 18yard box (see video for lay out). Start on the cone with the least distance from the 18yard box and sprint (80-85% speed) in a straight line to the middle cone. As you approach the middle cone, decelerate and laterally shuffle towards either the left or the right cone. Once you have laterally shuffled to the end cone, walk back up to the centre circle and start on the next cone along.
1 rep = 1 sprint & 1 lateral shuffle
20s rest between reps (you may have to jog back to start)
2min rest between sets
6 reps x 4 sets
COMPLETE YOUR LOWERS TODAY
Open Strava
OPTIONAL TRAINING @ THE TG
IMPORTANT
IMPORTANT
PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DATE
8:30 - 9am Breakfast
11am - Session starts on the grass
12:30 - 1pm lunch
AEROBIC 3 & METABOLIC 4
AEROBIC 3
AEROBIC 3
A mixture of cruising (70% speed) and jogging (50-60%). Try and stick to the same set up as you can see in the video. Start just off the half way line and cruise towards the corner of the box, turn and transition into a jog across to the other side of the box. Transition again into a cruise towards the half way line and then turn and transition into a jog across the halfway line back to the start. Repeat the same pattern on the other half of the pitch.
1 rep = 1 lap of the course
1min rest between reps
3min rest between sets
2 reps x 4 sets
METABOLIC 4
METABOLIC 4
Complete this metabolic session with one of the following set arrangements depending on how you are feeling today. Set the session up in a circuit, completing every exercise is one set.
EASY
20s on, 40s off
x3 (2min 30s rest between sets)
CHALLENGING
30s on, 30s off
x4 (2min rest between sets)
ELITE
30s on, 20s off
x4 (90s rest between sets)
Open Strava
OPTIONAL TRAINING @ THE TG
IMPORTANT
IMPORTANT
PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DATE
8:30 - 9am Breakfast
11am - Session starts on the grass
12:30 - 1pm lunch
EXPLOSIVE 4, SWIM/CYCLE 1 & LOWERS
EXPLOSIVE 4
EXPLOSIVE 4
You can be creative with your set up here, change any elements that you feel best suit your position, i.e. as a forwards, your target could be a goal, or as a midfielder you could drive out of the area with a ball, as a GK in the small area you could move to a marker and save a shot or complete some handling.
Keep the principles shown in the video: start with a 15-20m sprint into a small area where you can complete some pressing actions towards 2/3 targets. Once you have completed your pressing actions, have a partner pass you a ball, or leave some balls dotted around the outside of the small area, then aim to hit a target that you have set up 10-20m away from the small area. These targets can be anything from a ball on a cone, a goal to another person.
1 rep = sprint, 2/3 pressing actions and technical action.
30 - 45s rest between reps
3min rest between sets
4 - 6 reps x 3 - 5 sets
SWIM / CYCLE 1
SWIM / CYCLE 1
Click the button below to take you to the bike and swim sessions.
COMPLETE YOUR LOWERS TODAY
Open Strava
OPTIONAL TRAINING @ THE TG
IMPORTANT
IMPORTANT
PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DATE
8:30 - 9am Breakfast
11am - Session starts on the grass
12:30 - 1pm lunch
EXPLOSIVE 2, AEROBIC 2 & UPPERS
EXPLOSIVE 2
EXPLOSIVE 2
This run is short in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative and change the set up to suit your position and the types of movement you may do in training or in games. Start this run with an intense position specific movement, then sprint into the middle, decelerate and change direction. You can add some technical actions to this drill, but aim to keep them at the start or at the end of the movement so they don’t detract away from the intensity of the explosive movements.
1 rep = 1 position specific movement → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 deceleration to a stop
20s rest between reps
2min30s rest between sets
8 reps x 3/4 sets
AEROBIC 2
AEROBIC 2
A steady state run with some tight turns and curved runs. Try to stick to a similar set up to what you can see in the video and run at around 50-60% speed.
1 rep = 1 lap of the course
30s rest between reps
3min rest between sets
4 reps (2 in each direction) x 3 sets
COMPLETE YOUR UPPERS TODAY
Open Strava
AEROBIC 4 & METABOLIC 3
AEROBIC 4
AEROBIC 4
A mixture of cruising (80% speed) and jogging (40% speed), with some tight turns, decelerations and accelerations. Start by cruising from cone 1, to cone 2, back to cone 3 and then onto cone 4, once you have got to cone 4, turn and jog to the opposite 18yard box. Repeat the same cruising pattern across the box, then jog back to your start position. Once back to your original start position, that is classed as one lap.
1 rep = 1 lap of the course
1min rest between reps
2min30sec rest between sets
3 reps x 3 sets
METABOLIC 3
METABOLIC 3
Complete this metabolic session with one of the following set arrangements depending on how you are feeling today. Set the session up in a circuit, completing every exercise is one set.
EASY
20s on, 40s off
x3 (2min 30s rest between sets)
CHALLENGING
30s on, 30s off
x4 (2min rest between sets)
ELITE
30s on, 20s off
x4 (90s rest between sets)
Open Strava