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
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
Open Strava