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 TWO
FOOTBALL SPEED TWO
This drill incorporates some position specific movement, explosive pressing, and a recovery sprint/sprint to get on a ball in behind.
Start by engaging in a lateral run, keeping body shape open facing the middle mannequin. When you hit the next pole, press the mannequin before back peddling to the next pole. After the back peddle, get out wide to the next pole quickly, before turning to complete recovery run/ball in behind. Then walk back to the nearest start position, and repeat.
Aim to complete:
4-5mins x 3-5sets
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: Lateral, explosive, sprint, short walking recovery
Multiple technical actions can be incorporated i.e. ball in behind to cross/finish or passing actions at each pole for example.