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.