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
FOOTBALL SPEED THREE
FOOTBALL SPEED THREE
This drill incorporates some position specific movement, explosive pressing, and a driving run from deep.
Start on the by-line. Stride towards the mannequin, shifting past it at the last second. Continue on to the edge of the penalty box, turn and press the mannequin before turning again and driving out to the half way line at 75-80%. At the end of the run, jog to the opposite side of the pitch to repeat on the other side - use the jog as an active recovery. As you can see in the video, you can use a ball in parts of this drill.
Aim to complete:
2-3mins 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:
Interval based circuit including football specific movements: backwards, explosive, sprint, jogging recovery
Multiple technical actions can be incorporated i.e. bounce pass around mannequin or ball in front to drive towards halfway line for example