EXPLOSIVE 2
EXPLOSIVE 2
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
AEROBIC 2
AEROBIC 2
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
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