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
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