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
SWIM / CYCLE 2
SWIM / CYCLE 2
Click the button below to take you to the bike and swim sessions.
COMPLETE YOUR LOWERS TODAY
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