AEROBIC 1
AEROBIC 1
Dribble tracks
You can be as creative as you like here. Attempt to use the whole half of a pitch. And set up with a mixture of equipment. In this video, the player is going through multiple gates and slaloms. You should do the same, if you have a partner to do this with, add in bounce passes, or positional specific actions (a finish, a clearing header etc.).
4 sets (2 in each direction) x 3mins - 3min rest between 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 UPPERS TODAY
Open Strava