EXPLOSIVE 3
EXPLOSIVE 3
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
AEROBIC 4
AEROBIC 4
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
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