This drill has some simple explosive pressing actions and a technical action to finish.

Start by sprinting into the boxed area, decelerate in the middle and perform 2/3 explosive pressing actions all chained together. Return to the middle of the box and react to a partner (if you have one available) to get onto the ball and find a pass. If you don’t have a partner, you can lay out a number of balls at different angles and distances and jump out to one of them. Walk back to the beginning and repeat.

1 rep = one sprint into the box, followed by 2/3 pressing actions and a technical action to finish.

Aim to complete:

6reps x 3-4sets

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:

Small acceleration into a number of explosive movements

Position specific technical action

Suitable rest from each rep (15-20s)

This drill is a dribble track, designed to challenge the legs and lungs. Aim to continually move with the ball around the track.

Aim to complete:

4min 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:

Moderate area (half a pitch)

Multiple low intensity changes of direction

80% of the drill should have a ball at your feet

COMPLETE YOUR LOWERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

SESSIONS WILL BE PUT ON AT THE TRAINING GROUND IF YOU WISH TO ATTEND BEFORE HEADING OFF ON INTERNATIONAL DUTY

This drill is all about distance, mixed in with some different movements and technical actions.

Start with back and forth movements from pole to pole, before jogging to the next area. Engage in multiple technical actions, followed by jogging back to the start to repeat again the other side of the pitch.

Aim to complete:

5min x 4sets

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:

Large area

Multiple low intensity changes of direction

Technical actions

This drill is all about moderate to high speed striding.

Start on the half way line and stride (at a maximum of 85%) to 2m inside the penalty box, before decelerating, back peddling, and turning out to stride to the opposite side of the half way line. Then walk back to the start, and repeat the drill on the other side of the pitch.

1 rep = run to penalty box, turn and run back to halfway line

Aim to complete:

4-6 reps x 2-3sets

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:

Must include a run at moderately high speed 75-85% from at least half way line to penalty box

Include decelerations and change of direction at the end of the run action

Complete your swim/cycle session - these can be found in the below window.

SESSIONS WILL BE PUT ON AT THE TRAINING GROUND IF YOU WISH TO ATTEND BEFORE HEADING OFF ON INTERNATIONAL DUTY

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

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.

COMPLETE YOUR LOWERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

SESSIONS WILL BE PUT ON AT THE TRAINING GROUND IF YOU WISH TO ATTEND BEFORE HEADING OFF ON INTERNATIONAL DUTY

This drill has some simple explosive pressing actions and a technical action to finish.

Start by sprinting into the boxed area, decelerate in the middle and perform 2/3 explosive pressing actions all chained together. Return to the middle of the box and react to a partner (if you have one available) to get onto the ball and find a pass. If you don’t have a partner, you can lay out a number of balls at different angles and distances and jump out to one of them. Walk back to the beginning and repeat.

1 rep = one sprint into the box, followed by 2/3 pressing actions and a technical action to finish.

Aim to complete:

6reps x 3-4sets

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:

Small acceleration into a number of explosive movements

Position specific technical action

Suitable rest from each rep (15-20s)

This drill incorporates small, explosive actions with aerobic running and technical actions.

Start by performing multiple pressing actions over 2-4m then heading into a jog. Complete a number of technical actions before jogging over to another pressing action station. Head over to perform a different technical action before arriving back to the start and repeating the circuit.

Aim to complete:

3min x 4-6sets

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:

Moderate area (half a pitch)

Multiple moderate/high intensity pressing actions

Multiple technical actions

COMPLETE YOUR UPPERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

SESSIONS WILL BE PUT ON AT THE TRAINING GROUND IF YOU WISH TO ATTEND BEFORE HEADING OFF ON INTERNATIONAL DUTY

This drill is a dribble track, designed to challenge the legs and lungs. Aim to continually move with the ball around the track.

Aim to complete:

4min 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:

Moderate area (half a pitch)

Multiple low intensity changes of direction

80% of the drill should have a ball at your feet

COMPLETE YOUR LOWERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

This drill is all about distance, mixed in with some different movements and technical actions.

Start with back and forth movements from pole to pole, before jogging to the next area. Engage in multiple technical actions, followed by jogging back to the start to repeat again the other side of the pitch.

Aim to complete:

5min x 4sets

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:

Large area

Multiple low intensity changes of direction

Technical actions

COMPLETE YOUR UPPERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

Complete ANY 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)

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

This run is all about curved high speed running. Set up the cones in the same or similar way to what you can see in the video. From the start position, cruise (70% speed) and curve around the middle cone to the other 18yard box. As you finish that run, walk along the 18yard box and repeat down to the other end of the pitch.

1 rep = 2 curved runs

30s rest between reps

3min rest between sets

4 reps (4 runs curving right to left, 4 runs curving left to right) x 2/3 sets

COMPLETE YOUR LOWERS TODAY

PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DAY

8:30 - 9am | Breakfast

11am | Training starts

12:30 -1pm | Lunch

PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DAY

8:30 - 9am | Breakfast

11am | Training starts

12:30 -1pm | Lunch

This run is short 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 and change the set up to suit your position and the types of movement you may do in training or in games. Start this run with an intense position specific movement, then sprint into the middle, decelerate and change direction. You can add some technical actions to this drill, but aim to keep them at the start or at the end of the movement so they don’t detract away from the intensity of the explosive movements.

1 rep = 1 position specific movement → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 deceleration to a stop

20s rest between reps

2min30s rest between sets

8 reps x 3/4 sets

A steady state run with some tight turns and curved runs. Try to stick to a similar set up to what you can see in the video and run at around 50-60% speed.

1 rep = 1 lap of the course

30s rest between reps

3min rest between sets

4 reps (2 in each direction) x 3 sets

COMPLETE YOUR UPPERS TODAY

This run is ideally completed with a partner, and should include a technical action and a reactive component. If you do not have a partner, do a solo technical action and a react off whether the technical action was successful/unsuccessful i.e. score a goal, turn right; miss the goal, turn left.

1 rep = 1 react off partner → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 technical action

10s rest between reps

2min rest between sets

10 reps x 3/4 sets

Start on the halfway line, sprint (85% speed) towards the furthest cone in the box, decelerate and go into a back pedal for 6-8m, once you hit the other cone in the box, turn out and sprint (85% speed) towards the halfway line on the opposite side of the centre circle to where you started. From there, then walk back to the start position and repeat the same towards the opposite box.

1 rep = Sprint, back pedal, sprint & walk.

45s rest between reps

3min rest between sets

6 reps x 3/4 sets

COMPLETE YOUR LOWERS TODAY

This run is short 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 and change the set up to suit your position and the types of movement you may do in training or in games. Start this run with an intense position specific movement, then sprint into the middle, decelerate and change direction. You can add some technical actions to this drill, but aim to keep them at the start or at the end of the movement so they don’t detract away from the intensity of the explosive movements.

1 rep = 1 position specific movement → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 deceleration to a stop

20s rest between reps

2min30s rest between sets

8 reps x 3/4 sets

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 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)

PLEASE ONLY ATTEND IF YOU HAVE COMPLETED THE KAIROS SURVEY FOR THIS DAY

8:30 - 9am | Breakfast

11am | Training starts

12:30 -1pm | Lunch

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

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

COMPLETE YOUR LOWERS TODAY

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

This run is all about curved high speed running. Set up the cones in the same or similar way to what you can see in the video. From the start position, cruise (70% speed) and curve around the middle cone to the other 18yard box. As you finish that run, walk along the 18yard box and repeat down to the other end of the pitch.

1 rep = 2 curved runs

30s rest between reps

3min rest between sets

4 reps (4 runs curving right to left, 4 runs curving left to right) x 2/3 sets

COMPLETE YOUR UPPERS TODAY

This run is ideally completed with a partner, and should include a technical action and a reactive component. If you do not have a partner, do a solo technical action and a react off whether the technical action was successful/unsuccessful i.e. score a goal, turn right; miss the goal, turn left.

1 rep = 1 react off partner → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 technical action

10s rest between reps

2min rest between sets

10 reps x 3/4 sets

A mixture of cruising (80% speed) and jogging (40% speed), with some tight turns, decelerations and accelerations. Start by cruising from cone 1, to cone 2, back to cone 3 and then onto cone 4, once you have got to cone 4, turn and jog to the opposite 18yard box. Repeat the same cruising pattern across the box, then jog back to your start position. Once back to your original start position, that is classed as one lap.

1 rep = 1 lap of the course

1min rest between reps

2min30sec rest between sets

3 reps x 3 sets

COMPLETE YOUR LOWERS TODAY

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 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)

This run is short 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 and change the set up to suit your position and the types of movement you may do in training or in games. Start this run with an intense position specific movement, then sprint into the middle, decelerate and change direction. You can add some technical actions to this drill, but aim to keep them at the start or at the end of the movement so they don’t detract away from the intensity of the explosive movements.

1 rep = 1 position specific movement → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 deceleration to a stop

20s rest between reps

2min30s rest between sets

8 reps x 3/4 sets

A steady state run with some tight turns and curved runs. Try to stick to a similar set up to what you can see in the video and run at around 50-60% speed.

1 rep = 1 lap of the course

30s rest between reps

3min rest between sets

4 reps (2 in each direction) x 3 sets

COMPLETE YOUR LOWERS TODAY

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

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

COMPLETE YOUR UPPERS TODAY

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

COMPLETE YOUR LOWERS TODAY

A steady state run with some tight turns and curved runs. Try to stick to a similar set up to what you can see in the video and run at around 50-60% speed.

1 rep = 1 lap of the course

30s rest between reps

3min rest between sets

4 reps (2 in each direction) x 3 sets

This run is ideally completed with a partner, and should include a technical action and a reactive component. If you do not have a partner, do a solo technical action and a react off whether the technical action was successful/unsuccessful i.e. score a goal, turn right; miss the goal, turn left.

1 rep = 1 react off partner → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 technical action

10s rest between reps

2min rest between sets

10 reps x 3/4 sets

This run is a mixture of sprinting (80-85% speed) and cruising (70%) runs. Set up in the same way as you can see in the video. Start on the corner of the 18yard box and sprint towards the halfway line. As you get to the cone, turn back towards the opposite corner of the 18yard box and sprint. As you approach the corner of the 18yard box, decelerate, and change direction and then cruise towards the opposite 18yard box. Then walk along the 18yard box and repeat the runs.

1 rep = 1 sprint & cruise run

30s rest between reps

3min rest between sets

4 reps x 3/4 sets

A steady state run with some tight turns and curved runs. Try to stick to a similar set up to what you can see in the video and run at around 50-60% speed.

1 rep = 1 lap of the course

30s rest between reps

3min rest between sets

4 reps (2 in each direction) x 3 sets

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)